Jogging for weight loss. How much do you need to run, table for women and men

Running is one of the most effective ways to increase life expectancy and maintain the health of the body.

It is necessary to study in more detail what benefits regular jogging brings, to whom this type of exercise is contraindicated, how to increase the beneficial effect of running and protect yourself from injury.

How jogging affects the body, its help with weight loss

Running is very good for weight loss - it has an invigorating effect on the body as a whole, improves the state of blood vessels, the work of the heart, respiratory system, strengthens the immune system.

It is important to determine how much to run so that exercise does not have a negative effect on the body.

To begin with, it is recommended to draw up a workout table and try to follow it as much as possible.

According to experts, daily jogging activates the production of endorphins - hormones that improve mood.

Regular jogging has the following positive effects:

• increase human endurance;
• improve recovery functions, thereby increasing performance;
• cleanse the body of excessive accumulation of toxins and harmful substances;
• normalize the nervous system and prevent the development of stress;
• have a positive effect on the mental abilities of the individual.

Due to its effectiveness, running is a popular way to shed those extra pounds, it affects all muscles and accelerates the breakdown of sugars accumulated in the body.

The ideal activity involves alternating jogging and sprinting. In this case, excess fat continues to be burned for several hours after the end of the workout.

Note! Experts do not recommend running for people with heart or vascular problems. In case of deterioration of the general condition or exacerbation of chronic diseases, you must immediately stop performing this exercise and be examined by a doctor.

How much do you need to run to lose weight

To get the most out of your weight loss running, you need to determine how much you need to run and create a table, which will note the progress in achieving the task. This will help you develop discipline and monitor your training progress.

The amount of lost kilograms directly depends on the physical fitness of the athlete.

The minimum amount of excess weight is lost at the stage of initial physical fitness. The first training time should not exceed 30 minutes, in the future they increase up to a time comfortable for each individual person, depending on the individual characteristics of the organism.

It is recommended to give preference to jogging at first. - this sport helps to strengthen the muscles and effectively fights excess fat.

Having prepared the body, you should move on to interval runningbecause the alternation of walking, sprinting and jogging has the maximum effect in the fight against excess weight.

Consider how many hours should be spent to lose a certain number of pounds, in the form of a table.

Each workout should begin with a mandatory warm-up to warm up the muscles, and end with a calm walk, which will bring your breathing back to normal.

Proper nutrition and good rest will help speed up the achievement of the desired result. In addition to running, additional physical activities are recommended, such as swimming, aerobics, cycling, jumping rope.

Important to remember: overuse can negatively affect your overall well-being and lead to injury. An individual plan of loads should be drawn up, in case of a feeling of overstrain and deterioration of health, it is necessary to adjust the number and volume of training.

In the absence of contraindications, the maximum duration of a workout should not exceed 3 hours... Also, do not exercise more than 5 days a week - this can lead to depletion of the body.

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Basic rules of running for weight loss

The main principles, adhering to which the result will be noticeable in the shortest possible time, are the regularity of the exercises, the acceptable duration of the workouts, adherence to the diet or proper nutrition.

For maximum effect, it is important to observe the following rules:

1. Moral attitude. Running for weight loss is important to exercise in high spirits. It is necessary to determine in advance how much you need to run in each workout and draw up a table of activities for a week or month.
2. Heart rate control. We recommend using a heart rate monitor for initial training. A normal heart rate can range from 100 to 120 beats per minute.
3. Choice of place and time. Preference should be given to parks located as far as possible from roads. They retain pure oxygen - this increases the benefits of running. Everyone chooses a favorable time for running for himself. Exercises in the morning tone the body and energize the whole day, while daily jogging helps to strengthen all muscle groups faster. In turn, evening workouts will help to cope with the excess calories accumulated during the day.
4. The beginning of the lesson. Before moving on to jogging, you need to do a general warm-up, which includes bends, turns, squats and lunges.This will help warm up your muscles, keep your joints from damage, prevent sprains, and set your breathing at a pace that is acceptable for running.
5. Technics. The back should be straight, and the gaze should be fixed in front of you. You should not raise your legs too high, take long steps and swing your torso. In order to avoid undue stress on the spine, when jogging, it is important to lower the leg evenly completely over the entire foot. The body needs to be tilted forward a little without bending the back, the arms should be bent at the elbow joint.
6. Correct breathing. During a run, inhale through the nose and exhale through the mouth. If your breathing begins to go astray, you need to slow down.
7. Duration and regularity. A beginner should start classes with half an hour, gradually increasing the duration and pace of jogging. To achieve a positive effect, it is important to adhere to the regularity of training - you should run every day or every other day, depending on your physical capabilities and the desired result.
8. Sports wear. Things should not be tight on the body and hinder movement, and shoes should be loose and with soft soles - sneakers may be the best.
9. Food. Food intake is carried out 2 hours before the start of the workout and no earlier than an hour after its end. To achieve this goal, it is necessary to exclude fried and fatty foods, semi-finished products, flour and confectionery products from the diet. The diet should be complete and balanced, the diet should include lean meat, fish and dairy products, as well as vegetables and fruits. Drink at least 2 liters of pure non-carbonated water daily without additives.

Note! Which run to choose for weight loss, how much you need to run, the table with what volumes of load is effective, is selected individually for each person. If these questions cause difficulty, you should seek the help of a practicing coach.

How to tune in to jogging in the morning

To tune in for your morning run, you should adhere to the following principles:

• Motivated and correct awakening. Before starting training, it is necessary to outline clear goals and the time for which they must be achieved. It is important to develop the habit of drinking a glass of warm water every day on an empty stomach, and half an hour after that you can go for a run. If exercising on an empty stomach causes inconvenience, you should divide your usual breakfast into two parts: eat a banana or a portion of cottage cheese before training, and eat denser food after running.
• Occupation. Before starting the main exercise, it's important to do a little warm-up for all muscle groups. Jogging is carried out in comfortable clothes; it is recommended to practice with stimulating music to raise the mood. At the end of the run, you cannot immediately stop - you need to switch to normal walking in order to normalize breathing.
• End of training. For the final awakening and skin tone improvement, it is recommended to take a contrast shower after each workout.

It is important to pre-plan a run for weight loss, how much you need to run, the exercise table should be stable and progressively increase in loads.

Weight-saving jogging shape

The choice of sportswear and suitable footwear for this exercise is important. First of all, you should take a responsible approach to the choice of sneakers - uncomfortable shoes will shorten the duration of your workout and can lead to back problems.

Note! Foot pain after a workout indicates the need to change shoes.

In turn, the main sign by which you need to pick up clothes is convenience and lack of stiffness in movements. It is recommended to use things made of lightweight material that is permeable to moisture.

How to choose the type of jogging to lose weight

Weight loss jogging is divided into several typeshow much you need to run in each of them to achieve a result can be determined by compiling an efficiency table.

Bad weather is not a reason for quitting sports. If it is not possible to carry out training in the open air, you should give preference to training on a treadmill.

Not being able to exercise on the machine, it is recommended to practice jogging on the spot.

Such running is divided into the following two types:

• With jumps. The floor should be touched only with the arch of the foot, after which a jump is made and the leg changes.
• No jumps. The foot moves from heel to toe while running. It is advisable to raise your knees to maximum parallel with the floor.

Running on the spot also includes a warm-up. During the lesson, it is necessary to alternate walking with the selected type of exercise, the duration of the exercise should be at least half an hour.

Running program for the week: table

For beginners, in addition to understanding how running for weight loss affects the body, how much you need to run, a table that includes a jogging program for the first week is a must... It will help you become disciplined and develop a habit.

A week of training will prepare the body for further exercises, develop a habit and show the first results.

Important to remember: jogging time can be increased or decreased depending on how you feel during your workout.

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How to keep motivated for healthy runs

The main motivation is the visible result, the desire to increase and consolidate it. An individually created workout schedule can be a great help here, in which you should record the weekly results achieved thanks to the weight loss running exercise. How much you need to run - the table helps to determine this indicator.

It is worth introducing a reward system - for achieving the desired result on time, you can purchase the necessary thing or make a relaxation in the daily diet.The main thing is not to overdo it so as not to regain the lost weight.

Do not forget about making changes in the number of workouts, their time and loads in cases of poor health.

How to enhance the action of running for weight loss

If training does not lead to the expected effect, you should:

• choose a more comfortable sports uniform and shoes;
• increase the duration of your runs;
• revise the daily diet, exclude unhealthy foods, reduce portions;
• monitor the correctness of the exercise and running technique.

Auxiliary products for women that can enhance the effect and help in the fight against orange peel - wraps, professional creams and gels. There are several effective body wraps that, together with regular jogging, will help get rid of cellulite.

These include the following:

1. A procedure using blue clay. The purchased product must be diluted, following the attached instructions, after which the resulting mixture must be applied to problem areas and wrapped in foil. Next, put on thermal underwear and jog. Upon returning home, it is important to thoroughly rinse off any residue in the shower.
2. Coffee wraps. Recycled product from the coffee machine is used. On previously steamed problem areas of the skin, apply coffee grounds, wrap in a film and put on tight clothes. As described, you need to complete a planned run, and upon returning home, take a shower.

When running will only do harm: contraindications

After deciding to introduce jogging for weight loss into everyday life, having determined how much to run and compiling an optimal training course table, one should not forget about the possible negative consequences and existing contraindications.

Do not forget that running is an intense sport, during which there is a strong load on the heart, joints and muscles, as well as on the body as a whole.

If there is at least one of the contraindications, you should abandon classes this sport or start training only with the agreement of a doctor.

The main contraindications include the following:

• improper blood circulation;
• lung disease;
• osteochondrosis;
• serious spinal problems;
• chronic diseases with a tendency to a sharp exacerbation;
• heart disease;
• varicose veins;
• dysfunction of the endocrine system;
• pathological disorders of the musculoskeletal system;
• angina pectoris and tachycardia;
• suffered a stroke or myocardial infarction.

You should not exercise during a cold, when you feel unwell and a feeling of general weakness in the body.

In the case of the presence of the described diseases or in case of deterioration of health during jogging, it is necessary to consult a doctor for examination and consultation, otherwise running can aggravate existing diseases and do more harm to the bodythan good.

Regular jogging is a great way to lose weight, improve your mood, and build confidence.

Authorship: Tatiana Markina

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