Svetlana Markova

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For weight loss, many women and men around the world are engaged in running. For one, it perfectly helps to control weight and look slim and fit. And others, after several weeks of training, are disappointed, because they do not see results from training. How to run correctly to lose weight quickly and beautifully? There are several techniques for effectively getting rid of extra pounds with regular jogging. Consider some ways that will help you lose weight quickly.

How much do you need to run a day to lose weight

Proper running has a healing effect on the body, because it enriches the blood with oxygen, strengthens the heart and blood vessels, makes bones stronger, and increases the vital volume of the lungs. During jogging, breathing and heart rate increase, metabolism accelerates and fat is burned. This sport helps to lose weight, make the figure slim and graceful by evenly distributing the load on all muscles.

What are the common mistakes girls make when running for weight loss? If you jog for 15 minutes, then this will not affect your weight in any way, although it will positively affect your overall health. Daily short runs of up to 20 minutes will not make you slimmer and will not help you lose weight. To understand how much you need to run correctly to get rid of extra kilos, you need to understand the processes that occur in the body during this type of load.

During light running at low speed (jogging), the muscles get energy from glycogen, a sugar that is stored in the liver. In 30-40 minutes of active training, it will be used up. If classes are stopped after this period of time, then during breakfast the lost glycogen will be replenished and the weight will not decrease. How long does it take to run to start the fat burning process? Experts recommend for weight loss to spend on a jog from 50 to 1 hour 15 minutes.

During this period of time in the body there is an influx of blood to fatty deposits, therefore, the concentration of oxygen in them increases and fat is actively split. This process is expressed externally in the fact that a person feels tired and his breathing becomes more difficult. However, after some time, due to the fact that fats are refractory and slowly broken down, the body begins to take energy from proteins (muscle mass).

This process begins after 1 hour and 15 minutes of running, so you should not continue training beyond this time. So, for active weight loss, you should jog correctly for 1 hour. During this time, a person weighing 70 kg will use 700-750 kcal. There is a rule: what more weight person, the more energy (calories) he burns while running. How often do you run? good effect for weight loss give training every other day according to the scheme below.

When is the best time to run: morning or evening

What time of day is best for jogging? Scientists cannot say exactly when it is better to run to lose weight in the morning or in the evening. Some of them argue that at the beginning of the day after waking up, the body has not yet fully awakened, so the blood is thicker compared to other times of the day. Because of this, during a run in the morning, the heart experiences serious stress, which can negatively affect its condition and lead to poor health.

To these arguments, other researchers say that it is not the classes themselves at the beginning of the day that are harmful, but excessive loads. They recommend properly preparing for the run: take a contrast shower, have a little snack (vegetable salad and juice), do a warm-up for 3-5 minutes. To reduce the concentration of blood in the body, before training, you need to drink a glass of warm boiled water.

If you run in the morning on an empty stomach, then the body will be able to lose weight faster, because it will more actively lose extra pounds than with evening workouts. How to get rid of excess weight running in the evenings? There are more arguments in favor of running in the morning for weight loss. However, if circumstances do not allow you to train in the morning, then evening running will help you lose weight, but this process will go more slowly. A light jog can be done even 1 hour before bedtime.

And it is better to start intensive training no later than 2-3 hours before a night's rest. Following these intervals will help the body cope with the stress of exercise before bed. Running in the evenings has another big disadvantage - during the run, not fat reserves will be destroyed, but carbohydrates accumulated during the day.

How to run to lose weight in the stomach and legs

If you haven’t played sports for a long time and suddenly decided to run to lose weight, then start with small loads. First, train for 10-20 minutes a day, running at an average speed. But even if such a load causes you severe overwork, then switch to race walking. Starting to run, gradually increase the duration of the workout, bringing it up to 40-60 minutes.

It will be wrong to run at maximum speed all this time, because this negatively affects your health. To feel comfortable, choose comfortable shoes and clothes for training. Basically, for weight loss, jogging is used for an hour or with interval loads. Check your heart rate before and after your workout. For running, the normal frequency of beats per second is 120-130. Consider how to properly train in these two cases.

interval running

A special running technique with alternating loads will help people lose weight who do not have extra time for sports training. During interval training, the lungs and heart experience a lot of stress, so for smokers and patients with cardiovascular diseases, this method of getting rid of extra pounds is not suitable.

The alternation of running with a maximum load and a rest period triggers special processes in the human body that lead to weight loss. After 20-30 minutes of jogging with alternating loads, active fat burning takes place. This process, according to some reports, continues after training for another 6 hours, even if you just walk or rest. The interval training cycle consists of 4 stages:

• the first 100 m - fast walking (muscles warm up, blood flow increases);
• second 100 m - jogging (this will help to adjust breathing);
• third 100 m - running at the limit of possibilities;
• jogging and breathing recovery.

The cycle of interval running is repeated several times. At this time, powerful processes for the breakdown of fats take place in the body. Sprinting a hundred meters takes a lot of energy, which is extracted by the body from glycogen. And when you switch to walking, the lack of this substance is replenished due to body fat. When running with maximum load, more blood begins to flow to the muscles, which causes the oxidation of fats and the release of energy.

Jogging

If you decide to lose weight by jogging, then start your workout with a slow walk and gradually move on to running. Walk briskly for 2 minutes first. Then do lunges to stretch your leg muscles a little. Next, do squats 5-20 times, jump in place. Bend over and reach your socks with your fingers, but do not bend your knees.

Stay in this position for 3-4 seconds and straighten up. Repeat this exercise. Then slowly start running for 3 to 5 minutes, gradually accelerating. Make sure that your foot is completely off the ground while running, and you do not run on your toes, because this is harmful. Do not slouch or lean forward while running.

How to breathe properly during exercise

So that while running the body is less tired and saturated with oxygen, it is correct to breathe through the nose. In the case of mouth breathing, you will constantly want to drink from the drying up of the oral cavity. It is right to make inhalation and exit while running long, but you should not hold your breath. You can only drink pure water or specially formulated workout drinks while jogging. It is recommended to drink liquid infrequently, in small sips.

Video: how to run on a treadmill

Have you decided to take up running to lose weight? However, there is no stadium or training park near your house? Running on a treadmill at home or at the gym is a great option to lose weight quickly. How to run on this simulator to part with extra pounds? If your health is not bad, then try to run correctly using the fartlek technique. How to train on a treadmill with alternating intense and light loads will be told by a specialist in the video.

There are different options for losing weight. Someone is on diets and looking for something new from the same series. There are also people who purchase drugs of dubious quality and origin, attend liposuction procedures. And there are those who are always trying to use the most original and not always safe ways to lose weight. The most effective way to get rid of fat at the present stage is sports. Therefore, in this article we will consider the question of how to run properly in order to lose weight.

Running is one of the most the best exercises found in many active sports. With it, you can train a large number of the most diverse muscles present in the body. Not only the legs are loaded. On top of that, running is a great aerobic workout that can help you increase your endurance. The normal functioning of the nervous system will be established. And if you also run in the morning, you will get a wonderful boost of energy for the whole day. If we consider all these benefits, the reason for the question of how to run properly becomes clear.

To lose weight, do not forget about normal nutrition

Many weight loss methods that exist at this stage include a similar aerobic exercise. However, is it possible to look at running as an independent means for losing excess weight? This problem cannot be solved in an unambiguous way. In addition to active sports, you need to take care of proper nutrition. It must be balanced. A diet that includes only unhealthy foods will override all the progress that could be made with running.

However, if you have firmly decided for yourself to find the answer to the question of how to run properly in order to lose weight, and have already been able to rid your diet of harmful foods, then you should focus all your attention on aerobic training.

How far do you need to run to be successful?

Jogging can bring a certain effect in the matter of dropping excess weight only when they become regular. Active movement should accompany a person for at least 300 minutes a week. And for this you do not need to invest all your strength, since you can always alternate running with simple walking.

In order to determine how much you need to run in order to lose weight, you should consider purchasing a heart rate monitor. With it, you can calculate the optimal heart rate, which is necessary to start the fat burning procedure. All of this will be fairly easy to do. One has only to use one simple formula: 220 - (age of a person) - 50% = pulse required for exercise. The resulting figure must be monitored during runs.

What do experts think about this?

According to professionals, if you want a workout to be effective, then it should last at least 20 minutes. What is it connected with? In the first 15 minutes of running, the procedure for burning excess weight will only "swing". Training at such moments will be mainly recreational in nature. It will positively affect the whole body as a whole, but will not save you from unnecessary fats.

So how much do you need to run to lose weight? According to the recommendations of experts, this should take about 40 minutes. Jogging should be done at least 5 times a week. It will not be superfluous to understand that each individual person has his own tasks for losing weight. Someone will be happy to get rid of just a couple of kilograms, but for someone this is too little, since a huge mass of unnecessary fats should be destroyed.

How many hours should be spent?

So, you needed to get rid of a certain number of kilograms, but how to do it? The question arises of how often to run to lose weight. There are special recommendations that must be considered in order to lose those extra pounds.

1. In the event that you need to get rid of 1 kilogram, then you will have to run for about 19 hours.
2. In order to get rid of 5 kilograms, it will take about 93 hours to run.
3. 180 hours should be run by those people who have 10 extra pounds.
4. How much should you run to lose weight? If you have 20 kilograms of unnecessary fat, then you will have to run about 350 hours.

Naturally, all those figures that were given above need to be distributed evenly. It makes sense to spend no more than 3 hours a day on a run. In addition, if there is such a need, you can do it all the time, without days off and holidays.

What to do in very bad weather?

In some situations bad weather a small amount of free time or some other reason may interfere with the search for an answer to the question of how to run properly in order to lose weight. These reasons can simply derail all your plans. However, you can't stop exercising. You just need to find alternative training complexes. The following types of exercises are similar to jogging:

1. Rope jumping.
2. Using a treadmill.
3. Riding a bike or working on an appropriate simulator.
4. Active aerobics.

In order to lose weight, you need to run constantly. This benefits the entire body. However, there are a few problems that you will have to face without fail.

How to force yourself to start running?

So, what problems can arise when trying to find the answer to the question of how to run to lose weight? It is not always a desire to get up in the morning. There is a desire to lie down longer. However, if you get up too late, then there will be no desire for any training. Not to mention time. Such laziness can always be overcome.

The first run must be done on the weekend. After getting up in the morning, do not eat too much breakfast. Enough and one glass of tea or milk. You can also eat some light fruit. You need to dress the way you plan to dress for each subsequent run. For the first time, the distance can be overcome simply on foot.

How to start running to lose weight? Try to determine for yourself the benefits of a morning run. First of all, the absence of large crowds of people, a huge number of cars and fresh air. In addition, it will be easier to plan your affairs for the whole day, adding a positive mood. Morning running also allows you to at least take a break from the routine of working days.

What technique is required?

How to properly run to lose weight? It should be noted right away that jerking and walking are unacceptable for getting rid of unnecessary weight. Jogging - this kind of jogging is optimal. In this mode, you can not only lose extra pounds, but also strengthen your muscles, normalize heart function, and increase energy output for the whole day.

In addition, to resolve the issue of how to run properly in order to lose weight, a warm-up is necessary. It should be done right before the run. The distance must be increased gradually, focusing on your feelings. For example, you can start running from 1 kilometer, and then move on to 2 kilometers.

Best time of day for running

You can often hear the question about when it is better to run in order to lose weight. Those problems that arise in the morning, we sorted out. In the evenings, in principle, they remain the same. And if you don’t feel like getting up early, then you don’t feel like running in the evening, because you want to sleep. In addition, jogging at a later time of the day is also undesirable because after it you can not fall asleep at all.

However, all this must be approached individually. And each individual person must independently determine for himself the optimal time for jogging. In this case, you need to be guided by the characteristics of the body. Therefore, the question of when it is better to run in order to lose weight, you must decide for yourself, choosing the best solution for yourself.

Looking for motivation

Even if you have already started running due to the need to lose weight, motivation may disappear at some point. A number of problems contribute to this. In addition, do not forget about laziness. In order for the training to be regular, you need to create a clear training schedule for yourself, which you will be guided by. You will also need to have a notebook in which the kilometers traveled and lost kilograms will be recorded. All these records should be kept with strict observance of the schedule.

Thoughts should be positive, as sadness can only relieve you of the necessary motivation. Before jogging, you should read only funny news and interesting reviews. And, of course, you always need to truly believe in your abilities. This belief is the most important assistant in finding the answer to the question of how to run in order to lose weight.

And loneliness can be dealt with

Loneliness can be another problem. It is not always pleasant to run alone, especially when it comes to the fair sex. Therefore, you need to find a company for yourself. A friend, close relative, loved one can become a running partner. In addition, you can take your dog for a run. In addition, you can use the music player. Enjoy your favorite tunes while you run.

You can lose weight in different ways. Someone is mastering new diets, some people use pills of dubious origin and go for liposuction, and sometimes even try completely, often unsafe for health. However, sport is still considered the most effective option for normalizing weight.

Running is the foundation of the basics

One of the main exercises for most types active sports, is considered to be running. It is this method of movement that involves a large number of various muscles of the body, and not just the legs. In addition, it is an excellent anaerobic training that increases the endurance threshold and trains the air-pulmonary system, establishes the normal rhythm of the nervous and endocrine systems, and also gives a boost of energy to the heart and circulatory system.

Running as a method of losing weight

Numerous weight loss techniques usually include jogging. However, can this process of movement be considered as an independent means of losing weight? This question cannot be answered unambiguously, because in addition to active sports, a person must necessarily, otherwise a diet consisting of harmful foods alone will completely cover all the extra calories burned.

However, if you are determined to lose weight and are already making good progress in eliminating everything harmful from your daily diet, then running can be the basis for further weight loss.

Running in numbers

Running can be a very effective means of combating excess weight, only if if you do it regularly. In active movement, you must be at least 250-300 minutes a week. At the same time, it is not necessary to lay out the last forces - you can alternate running with walking.

In order to more or less accurately determine the parameters of useful running, it is advisable to get a heart rate monitor and immediately calculate the optimal heart rate necessary to activate the fat burning process. This is easy to do: just use the formula to determine the optimal heart rate for your health while running and monitor it in class.

It is noted that an effective workout cannot be less than twenty minutes in duration. Why? It’s just that the first fifteen minutes of running, the fat burning processes only “swing” and the run itself is purely healing in nature - this has a beneficial effect on the body, but does not save you from extra pounds.

However, it should be understood that each person has their own goals for losing weight: it is enough for someone to lose a few kilograms, and someone decided to lose weight dramatically, getting rid of a decent “load” on their body in the form of ten or even twenty kilograms.

How long do you need to run to lose weight?

So, you want to lose a certain amount of kilograms, but do not know how much you need to run for this? Below is a table that answers the question of how much you need to run to lose weight:

• For 1 kilogram - you need 19 hours of running;
• To lose weight by 5 kg - you need 93 hours of running;
• To lose weight by 10 kilograms - at least 180 hours;
• Twenty kilograms - 350 hours.

Naturally, the above-mentioned running load must be distributed evenly, preferably no more than three hours a day, if necessary, you can abandon the "weekend" days and do it all the time.

Possible alternatives

Sometimes bad weather, lack of time, or other reasons can force you to forego regular runs. Don't stop training! Try to replace them with alternative types of load similar in structure.

• jump rope
• Active aerobics
• Exercises on the treadmill
• Cycling on a real bike or trainer

How to overcome problems?

You need to run regularly to lose weight. However, it is also useful, but it comes with a number of problems.

In the morning you want to sleep longer, and getting up late, there is no longer any desire or time to run. This is laziness and it can be overcome!

Try to schedule your first run for the weekend. When you get up in the morning, do not have a heavy breakfast - a glass of dairy products, or a light fruit, is enough. Dress the way you will dress every time you run. For the first time, you can not run the distance, but just quickly walk it on foot.

How to get ready for an event?

Try to find the clear benefits of morning running for yourself. First of all, it is fresh air, the absence of cars and a large number of people. It will also make it easier for you to plan your working day, add a positive attitude to the day, take a break from everyday problems.

How to properly run to lose weight?

Impact jerks or race walking are not suitable for shedding extra pounds of weight. The optimal pace of movement is jogging, the so-called jogging. It is in this mode that you not only lose extra calories, but also strengthen muscles, normalize work of cardio-vascular system and boost your energy output throughout the day.

Before running, you need to warm up. In the process of movement, move at ease and relaxed, keep your torso straight, freely manipulate your arms to the beat of running. Exhale the air taken in by the lungs completely, if necessary and tired, go to a quick step. Do not forget to gradually increase the load - from one to two kilometers and above.

Squares, parks and side streets, which are located away from the main highways, are best suited to solve this problem. If the weather is not conducive to morning jogging, then you can replace it with homework with a jump rope or purchase it in an apartment treadmill or a special trainer.

How to overcome boredom?

Loneliness is far from always pleasant for a runner, especially if it is a representative of the fair sex. Try to find a company for yourself - a friend, a close relative or a loved one. In extreme cases, you can connect a dog to this event, and if this is not possible, take a convenient portable player with you and enjoy your favorite musical compositions.

What to wear?

For daily activities, it is imperative to choose comfortable and functional clothes. First of all, these are sneakers with shock absorbers that normally fix the ankle. Socks made from natural materials, as well as a cotton T-shirt or T-shirt, and, if necessary, a tracksuit, are suitable for them.

How to keep motivated?

Even if you have started running regularly and really want to lose weight, you can lose motivation from time to time due to a number of problems and laziness. In order to go from start to finish the entire "weight loss course", create yourself a clear schedule of classes and strictly adhere to it. Get a notebook where they will count the kilometers traveled, as well as the lost kilograms, broken down by weeks.

Think positively, do not torture yourself with sad thoughts, read positive news and jokes, believe in yourself for real!

Running program for weight loss

The following schedule of running classes, to get rid of extra pounds, is designed for a weekly course with five-day loads. If possible, you can also run on weekends, repeating the basic procedures every week until the desired result appears.

1st day

Start warming up all parts of the body, which you spend at least ten minutes. If you are new to running, then you can either run your first distance or walk at a fast pace. Your main goal for today is to prepare the body for dynamic increasing loads. The base session time is about twenty minutes, after which take another five minutes for slow walking and stretching the body with legs.

2nd day

Warm up for ten minutes, then run at an average pace for about forty minutes, alternating between medium and low speed. The last ten minutes you can go to the step.

3rd, 4th and 5th days

Gradually reduce the time spent walking and increase the interval of continuous running at a moderate pace. Don't forget to warm up before and after your run!

Useful video

Remember - only systematic jogging will help you get rid of extra pounds and get a good visible result!

Physical activity is an important element of the weight loss system. And running is an effective pacemaker that allows you not only to reduce body weight, but also to put your muscles in order, improve blood circulation. Today we will explore how cardio affects body transformation, how to start exercising and how much you need to run per day to lose weight.

Benefits of running exercises

Running activates the work of almost all muscle groups, starts the mechanism for the breakdown of carbohydrates in the body, and when their supply runs out, fat deposits are turned on as a source of energy supply.

The distribution of the load allows you to achieve a uniform weight reduction and volume reduction in all problem areas. The figure becomes graceful and toned.

The benefit of cardio is to speed up the metabolism by increasing blood circulation. Regular exercise strengthens the cardiovascular system and lungs, stimulates the liver, kidneys and many other vital organs.

Knowledge workers practice evening jogging to relieve nervous tension after a hard day. Cardio helps to distract and calm down, and a rush of blood often provokes the emergence of fresh ideas in the head.

In addition, running is one of the most popular sports to lose weight. Trainings are held anywhere - on the street, in a park area, on a simulator in a gym or in any other location where there is enough space. To start, no special training, inventory and uniforms are required. Athletic shoes and suitable clothing are all you need to practice. You can even run with your dog.

At the Elena Morozova Slimming Clinic, you can use the FIT-transformation program, where specialists will not only draw up an individual exercise plan taking into account health characteristics, but also consult a doctor, and select a unique menu depending on your food preferences and financial capabilities.

Why is the result not showing up?

It often happens that, having started running, girls do not observe visible changes, become disappointed and stop training. In order not to cultivate this problem in the head of a beginner, you should understand the causes and eliminate them.

The main mistake of beginner athletes is that they do not adhere to any system. Spontaneous jogging for 15-20 minutes is not able to set the body to lose weight. During this period, energy to fuel the muscles is obtained from glycogen, a carbohydrate stored in the liver. Its resources are enough for 30-40 minutes of intense exercise. Only at the end of this period, when glycogen is exhausted to the end, fat reserves are connected to the diet.

This is the only true and logical explanation for the fact that short-term moderate runs are not able to become a productive tool for achieving the desired shape.

How to start running to lose weight

The inclusion of fat in the process of nourishing muscle tissue occurs when the replenished resources are depleted. To activate the processing of excess deposits, you need to jog for 40-50 minutes or more. graduation effective program always accompanied by erratic breathing and a general feeling of exhaustion.

There is also an upper time limit - without special training it is not recommended to run for more than 90 minutes. During this period, the energy simply does not have time to be absorbed from the accumulated fats, the body will begin to consume elements of protein origin. It harms the muscle structure.

The mileage covered during the training process fades into the background in the matter of losing weight. To make adaptation easy, in the first month the length of the distance can be reduced to 1-2 km, gradually increasing to 3-4.

How interval running can help

Impressive progress in less time can be achieved with the help of interval running. This system consists in changing the intervals of maximum loads and rest. Let's give an example of a sequence and determine how much you need to run to lose weight:

100 meters of active walking to warm up muscles and joints;

100 meters jogging to warm up the breath;

100 meters of intense running with maximum impact, after which the return to jogging.

After breathing is restored, the transition to a high-speed sprint occurs again. This is how the whole running training is built. The recommended ratio of calm and intense intervals is 1 to 1. Units of measurement in meters can be replaced by time intervals of 30-60 seconds for ease of control.

Maximizing loads more actively consumes glycogen from the liver, increased blood flow contributes to the rapid oxidation of fats and their conversion into energy. This technique allows you to reduce the time of classes to 25-30 minutes. During this period, the athlete is completely exhausted, and the fat burning process that has been started will continue for several more hours.

2-3 interval complexes per week will direct the body in the direction of spending excess reserves and will very soon please you with the results in the reflection of the mirror.

If you are not a fan of cardio, then we invite you to our “Elena Morozova Clinic” to avoid harm to an unprepared body for stress and carefully work out a diet for gaining or losing weight.

Why you need a workout plan

Planning is one way to motivate and track results. To know how to lose weight with running, write down your plans for a week in advance for classes in the morning or in the evening. Fixing your intentions on paper disciplines and forces you to adhere to the established rules in achieving your goals. A well-designed schedule (subject to adherence to it) will allow you to keep yourself in shape and achieve progress on time.

For novice runners, planning will help control the gradual entry into the training regimen, consistently increasing the duration and speed. For example, you can take several ready-made charts and try out various techniques to determine the most suitable for yourself.

Contraindications for running

Despite the obvious benefits of running exercises, there are a number of medical indications that should be considered before taking active steps in this direction. Cardio is not recommended for people suffering from the following pathologies:

injuries of the musculoskeletal system;

cardiovascular insufficiency;

varicose veins;

any disease at the stage of exacerbation.

If you belong to one of the above groups, you should remember that training can aggravate the situation and harm the body. If you have a disease of a different nature, not listed in the above list, you should consult a competent doctor.

Pregnant and lactating women should not abuse cardio loads. Abuse of loads on the heart can not only give no result at all, but also lead to poor health. For easy and painless results, it is better to consult with the experts of the Elena Morozova Weight Loss Clinic.

Learn more about our weight loss programs:

How to choose a running area

You can start running for weight loss anywhere, but experts recommend following a few simple rules:

Avoid polluted places near highways and industrial plants. Choose areas where air pollution is minimal;

hard asphalt surface is not the best area for running due to its traumatism. The ideal option is rubberized tracks at the stadium or unpaved park paths;

in the winter season and for people prone to diseases of the respiratory system, training in fitness centers or on home simulators will be the safest.

What you need to know when running

The main principle in training for harmony is to do no harm. In order to avoid deterioration of well-being, experts recommend following several rules:

warm up and stretch before running (3-5 minutes). They will warm up and prepare the muscles and joints for intense loads, this will help to avoid injuries;

watch your breath. Correct technique- only through the nose. If you feel short of breath, slow down and wait for recovery. Normally, breathing while running (in particular, for the purpose of losing weight) should remain rhythmic and even, take deep breaths and let the air out to the end, emptying the chest as much as possible;

control your pulse. Experienced athletes always run with a heart rate monitor. The optimal heart rate during exercise is 140-145 beats per minute. If the indicators deviate in one direction or another, increase the speed or, on the contrary, slow down;

keep your posture. A straight back and straightened shoulders will help the body get enough oxygen;

running on legs slightly bent at the knees is the key to healthy joints. Straight legs do not provide the necessary cushioning when landing on the foot, as a result, there is a possibility of injury to the knees or spine;

observe the drinking regimen. While jogging, it is necessary to drink liquid, but in small sips and regularly. Avoid carbonated drinks, prioritize special sports compounds or plain water;

a hitch is an equally important stage. The correct end of the workout includes relaxing exercises that unload the spine and avoid pinching.

To the question of how often and how much you need to run correctly in order to quickly lose weight in your legs and stomach, there is no single correct answer. The number of races per week is set based on the personal ability of the human body to recover. To get started, try exercising every other day and adjust the program based on your own feelings.

Commentary of Elena Morozova, a nutritionist at the weight loss clinic:

To effectively fight extra pounds, combine running training in compliance with the diet and proper sleep. The diet should be balanced taking into account the intensity of the load. You can choose an individual diet by contacting doctors as part of the FIT nutrition program.

Buy a special uniform, it will not only add convenience, but also improve your mood, and sometimes even increase your motivation. The soles of your shoes should match the surface you are on. Clothing - comfortable, not restricting movement, made of breathable materials that effectively remove moisture.

Choosing a time for training

The question of how best to run in order to lose weight is still the subject of controversy for many scientists. On the one hand, after waking up, a person’s blood is thicker, as a result, the heart experiences serious overload when playing sports. The practical experience of those who train in the morning has shown that with the right preparation (contrast shower, light snack, warm-up before jogging), these problems can be avoided, you can feel a surge of vivacity and good mood for the rest of the day.

On the other hand, evening exercises can cause insomnia. Therefore, it is recommended to perform intensive exercises no later than 2-3 hours before going to bed. The argument in favor of such races is that they are easier to fit into the daily routine of the average working person.

Choose a time to run according to your personal schedule and your own biorhythms.

When is the best time to run, morning or evening to lose weight? Not only girls and women began to ask such a question. Nowadays, more and more men are overweight. For example, men aged 25-40 experience all the "charms" from malnutrition and a sedentary lifestyle. Hypertension, cardiovascular diseases, problems with potency are the retribution for liberties in nutrition and a sedentary lifestyle.

It is impossible to change all your habits in one day. If you can refuse your favorite dishes simply without buying them, then with a visit gym difficulties may arise. Therefore, running is a cheap and affordable way to improve health and lose weight for anyone. But for running to bring the greatest benefit, it is necessary to do it correctly and adhere to regularity.

What is the best time to run? The training schedule should be tailored to personal circumstances. However, when drawing up the schedule, it should be borne in mind that running for weight loss should also contribute to recovery and just be fun. If a person does not feel a surge of strength and vigor after a morning or evening run, then the training will end very quickly.

When it is better to run, in the morning or in the evening, the person himself must decide. But some nuances should be taken into account. Jogging between 6 and 8 am is most effective for weight loss. In order for the body to start burning fat, it is necessary:

• use up an energy source (glucose);
• increase body temperature;
• speed up blood circulation.

In the morning, the human body has the lowest level of sugar. Therefore, in order to get energy for the load, the body will begin to burn fat intensively. But for such a process, you need to run for at least 40-50 minutes, since calorie burning begins after 15-20 minutes of running. If running for about an hour is difficult, you can distribute the load several times during the day.

The reason that morning running is better than evening running is that all cardio loads on an empty stomach are more effective in burning subcutaneous fat. Experts say that 30-60 minutes of running in the morning increases energy expenditure 3 times more than in the evening. During morning workouts, metabolism increases, which allows you to bring your metabolism back to normal. As soon as the metabolic processes are normalized, the weight will begin to go away faster.

Even small errors in food throughout the day will not adversely affect weight loss, they will become regular, and not from time to time. While running, all muscle groups are involved, the blood is saturated with oxygen, so the metabolism is accelerated and the calories that enter the body are burned. If you practice 3 times a day for 15 minutes, you can not worry about the sweets you eat.

Sports activities in the evening

Experts investigated the question of when it is better to run to lose weight, and came to the conclusion that morning running is more useful, but evening workouts also have many advantages. A modern person, waking up in the morning, has to do a lot of things, prepare breakfast, get ready for work, take the children to school or kindergarten, so there may not be enough time for a morning run. And at the end of the working day there is an opportunity to take care of yourself.

In addition, the benefits of running in the evening are not only that you can burn calories. Thanks to training from 18.00 -20.00, it is possible to warm up well, especially if the work is sedentary, and relieve tension.

Training after lunch allows you to burn about 500 kcal, and the body will spend another 50 kcal on recovery.

Jogging in the evening improves the functioning of the cardiovascular system, improves hormonal levels, and promotes good sleep.

When playing sports in the evenings, it should be borne in mind that excessive loads are harmful. Insomnia may develop. You need to run 3-4 hours before the expected bedtime. At first, it is better to jog with gradual loads. The first races should not last longer than 15-20 minutes. When the heart adapts to the loads, then you can alternate between different types of running. Before you go on the treadmill, you should refrain from eating for 1.5 hours.

To better prepare your body for the evening run, do a little warm-up. Such an introduction will contribute to the fact that when running, the body will begin to burn fat faster. For warm-up, exercises in the form of:

• squats;
• leg swings;
• slopes in different directions;
• hand exercises.

Do not run on paved surfaces. This is detrimental to the joints and spine. Don't stop immediately after a run. To stabilize the pulse and breathing, you need to walk with a calm step. To achieve the goal of losing weight, it would be good to run not every day, but 3-4 times a week. This will help to avoid exhaustion of the body, but will allow you to lose weight at a normal pace. Rapid weight loss is stressful for the body.

Types of running for weight loss

When it is better to run, in the morning or in the evening, decide for yourself. But remember that you can run in different ways. An interval sprint is a series of slow and fast runs. This kind of training helps good weight loss and builds endurance. Fast running is perceived by the body as a signal for the rapid breakdown of glycogen. Therefore, carbohydrate reserves are used up fairly quickly with such a workout. Tempo running is different in that you need to run for a long distance at maximum speed.

Such training is considered exhausting, but the results will please you faster. Fat reserves are depleted, and muscles become elastic. There is also a re-run and it consists in overcoming medium and long segments. The person should run until he feels tired and short of breath. Then you need to slow down and restore breathing. After that, you need to resume running at maximum speed. But this type of training is not for everyone. With health problems, maximum loads should be avoided.