Today, there are many ways to lose weight, including maintaining a diet, fitness, regular trips to the gym, the exclusion of certain foods from the diet, jogging and many others. Running for weight loss is now very popular: it is used by many people dreaming of losing weight.

When is better to start running

As a rule, many start running after the winter Buy Steroids Online for Bodybuilding. Girls lose weight and men dry their bodies. Some have suggested that dieting is enough to reduce weight. However, it is not. Even if you manage to lose a couple of kilograms, at the end of the diet you will quickly type them again. To prevent this from happening, you need to combine diets with everyday jogging.

Its better to start running in the warm season, when you have a minimum of clothes on which you will not sweat.

It is also favorable for those who often get colds: in winter, the risk of catching a cold, especially during running, is very high. And if your body is not hardened enough, then running for weight loss in winter is not recommended at all. If you still decide to practice running in the cold season, then you need to start a run from the very exit from the house, and end when you enter the room. In this case, you will avoid hypothermia.

The impact of morning, afternoon and evening running

Morning, afternoon and evening running in different ways affect the body. If you choose morning time for jogging, then you will improve the nervous system and strengthen the cardiovascular system. Running in the morning for weight loss is not very effective Steroids Online with Great Discounts!. Running in the daytime has a beneficial effect on muscle growth and toning the body. In the evening, running is good for those who want to lose weight and get rid of excess fat.

As you can see, weight loss is best done in the evening. It is before bedtime that you can burn the maximum number of calories. It is important not to eat any food after a run, but to drink a few glasses of water. This will improve the metabolism and overall calorie burning process. If you follow all the recommendations, the results of running for weight loss will not be long in coming. If your daily routine does not allow you to run in the evening, then do not exclude morning runs. They will allow you to train muscles, increase skin elasticity, which is important when burning kilograms.

In the morning, it is better to run before eating, having drunk a glass of water in advance, and in the evening - a few hours after the meal.

Newbie Jogging

If you decide to start running, then you need to do this gradually. With an unexpected long run, your body will experience stress, which can lead to a decrease in immunity and disease. For a start, do short, quick runs, let the body relax. The adaptation time is different for everyone.

Running for weight loss for beginners should be done in 10-15 minutes. Every day, increase the load by 2-3 minutes. Gradually, endurance will increase, and breathing will become smoother.

 

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Proper breathing while jogging

In the process of running, it is important to breathe correctly. Breathing through the nose has a number of positive qualities, in contrast to oral breathing. With nasal breathing, better air filtration occurs due to the hairs in the nose. This facilitates the passage of cleaner air into the lungs without dust and dirt.

If you run in the cold season, in this case it is better to breathe through your nose, because the cold air, having gone all the way to the lungs, will have time to warm up. This will reduce the risk of colds.

The most acceptable breath, which favorably affects jogging on the street for weight loss, is combined breathing through the mouth and nose Steroids store in UK. In this case, there is definitely enough air. Be that as it may, listen to your body and breathe as it tells you. If you choose a fast pace, but do not have time to breathe correctly and measuredly, then it is better to slow down.

Weight Loss Jogging Program

Before drawing up an individual jogging plan, for a start, it is necessary to establish the degree of preparation and the state of health. If you had injuries to your legs, knees, various operations, and the doctor did not advise you to exert pressure on your legs, then running is contraindicated. If your knees hurt due to excess weight, then this does not apply to contraindications. Below is a running program for weight loss, thanks to which to achieve the desired result will turn out as quickly as possible.

To achieve the best possible effect, you need to run a lot, that is, 5-10 minutes a day will not be enough. For effective fat burning and an accelerated metabolic process, jogging must be completed for at least 30-40 minutes.

Summer Slimming Program

Usually, everyone begins to lose weight by the summer, so that on the sea and at the pools, show off a slender body Genuine steroids. It is safe to say that for those who have effective weight loss in their practice, running has become an indispensable assistant in this matter. In order to be in time for summer, you need to be engaged already from the beginning of spring, depending on physical abilities:

  • If you have good physical fitness (for example, practiced for six months or more in the gym), then you need to run for at least 30 minutes a day. If you continue to go to the gym, then workouts can be alternated with jogging (day of power loads, day of jogging).
  • If you are a professional athlete, then how much you need to run, your personal trainer will tell you. In this case, they run for a minimum of 40-60 minutes a day. At the same time, they increase the load by practicing running on the stairs for weight loss or in the mountains.
  • If you are engaged in fitness, dancing, shaping or any other type of light sport, then you need to run from half an hour to 50 minutes a day, alternating between jogging and walking.
  • If you are a beginner and have never had anything to do with sports, then starting to run is more difficult Characteristics of training techniques in bodybuilding. Even if it is difficult, do not give up and stop training. Start running short distances, gradually increasing time. After a couple of weeks, you will feel that jogging is easier, and you yourself have started to run more than walk. It is necessary to reach such a level that you can run for half an hour without interruptions or more. Look on the Internet for reviews and results of running for weight loss, further motivating yourself.

Running for weight loss: the program and the effectiveness of classes

Weight loss program for a beginner

So that jogging does not bring overwork, but good health and positive emotions, a beginner needs to know some rules:

  • You need to start running at least 2 times a week, ideally -5 times.
  • For effective weight loss, you need to calculate the number of calories burned during a run. It should not be less than the daily amount of calories consumed. To count, you can use the application for smartphones.
  • If during the run it became bad, then in no case should you stop abruptly. Take a calm step, watching the process of breathing.
  • Follow your optimal speed. A person with good physical abilities is recommended to run at a speed of 6-8 kilometers per hour.
  • Before starting a run, you need to do a good warm-up, and then stretch.

Slimming jogging table: how much do you need to run?

Week number

one

2

3

four

five

6

7

eight

9

ten

Jogging program

Running (min)

one

2

3

five

6

eight

ten

12

15

20

Walking (min)

2

2

2

2

0.9

0.9

0.9

one

2

No walk

Running (min)

 

 

 

 

 

 

 

eight

five

 

Total time (min)

21

20

20

21

20

18

23

21

21

20

To smoothly increase your jogging time without harming your health, use the table above.

Home jogging classes

Many trainers and professional athletes believe that jogging on the spot at home is not serious, because in this case a person quickly overworkes and his knees are very stressed. However, today not everyone has the opportunity to go to the gym or go out for a run. Many are shy about being overweight, some are busy at work, and young mothers are sitting at home with their children. Running on the spot of a home for weight loss will be a good salvation for such people.

If you exercise at home regularly, then:

  • lose weight;
  • strengthen the muscles of the legs and bring them into a beautiful shape;
  • increase body stamina;
  • strengthen the cardiac system by preventing heart disease;
  • you will feel cheerful.

If you have big problems with being overweight, then, doing at home and not sparing yourself, you can lose up to 5 kilograms per month. When in doubt about the effectiveness of such training, you can find on the network information about running at home in place for weight loss, reviews like leaving many novice athletes.