At all times, women have sought to be beautiful and attractive to men. But the concept of beauty has changed over time. And if a few centuries ago a magnificent body was considered a symbol of health and elegance, today toned and dried figures are in fashion. Almost all women who are at least a little overweight fight relentlessly with it. Exhausting diets, monotonous exercises, massage and cosmetic procedures are used. However, only competent actions will help you lose weight. To get rid of excess weight gradually and forever, you need to focus on good nutrition and cardio training. The best workout of this type is running. Today,
How to run on a treadmill to lose weight
Why is running the best way to lose weight?
If we scan the human body, we will see its structure. The bones are connected to the muscle corset, which is covered with fatty tissue. If we do weight training, do various exercises at a moderate pace, we are just strengthening a certain muscle group. However, the layer of fat that covers these muscles makes it impossible to see them. That is why illiterate training can make a woman not thin and thin, but tall and massive. Of course, big muscles require more nutrition, which, in part, can be consumed by fat, but this percentage is small and without “drying out” there will be no noticeable effect of weight loss.
To reduce the percentage of fat in the body, you need to rely on cardio. It is any physical activity in which the breathing quickens and the heart beats faster. Cycling, skiing, aerobics may be suitable as cardio loads. But running is the most suitable for weight loss. It does not require special preparation, has practically no contraindications. Running perfectly trains and strengthens the heart, builds strength and endurance. Running is one of the few loads that involves almost every muscle in the body. A lot of people like to run, but don’t do it regularly because of the bad weather. If you have a treadmill in your home, you can run anytime that’s convenient for you, without looking at the weather conditions.
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What time is better to run
So, you have bought a treadmill and are trying to plan your day so that you have enough time for running. Many people have a question, when is it better to run – in the morning or in the evening? There are many different theories about the benefits of running depending on the time of day, but many of them are simply not confirmed. You can run both in the morning and in the evening, it depends on your free time. But you have to follow a few rules. Many decide to run in the morning to recharge their batteries throughout the day. As a general rule, you need to jog before going to work, getting up very early. Remember, after waking up and before jogging, at least half an hour should be flow before the body finally leaves sleep. Also, with a morning run you need to pay special attention to warming up. Before you start running, you need to walk calmly, then take a brisk step for about 10-15 minutes. This will allow you to warm your heart and set it up for active labor. An evening run should be planned so that it ends no later than an hour and a half before bedtime.
Nutrition and running
In the fight against extra pounds, nutrition is one of the main conditions for a successful result. How to combine the rules of a healthy diet with jogging? If you want to lose weight, you need to eat in portions, 5-6 times a day, in small portions. Try not to eat an hour before your workout, so you don’t train on an empty stomach. If the last meal was long enough, you don’t need to treat on an empty stomach. In addition, during the period of weight loss, the body simply should not feel the feeling of hunger. In this case, eat something light, but nutritious. It can be banana, yogurt, cornbread. These products will give you energy to make your training more efficient.
After the class, you cannot eat for at least another hour. It is proven that after an intense load, the muscles continue to burn fat for a little longer. If you eat, the process will stop, the muscles will not burn fat, but what you have consumed.
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How to run on a treadmill to lose weight
Surely you’ve seen professional runners. Remember what they look like. Sprinters who perform short distances have great muscle mass, they are tall and bloated. Muscle mass gives them the strength to move quickly in a short time. But the marathon runners, who have to cover more than forty kilometers, are very thin and dried up. The amount of muscle and fat mass is very low. The light weight allows you to wear the body for a long period of time.
A similar comparison is provided for an illustrative example, as the execution is not always the same. Different techniques can lead to different results. If you want to build muscle mass and make the body sculpted, you have to run to the limit of your ability – very quickly, for short distances up to 500 meters. If you want to dry and tighten the body, the run should be long and slow, so that there is enough strength for long distances. In this case, you need to cover at least 10 kilometers in a single training session. This is just one of the few rules to follow when running. Let’s talk about other nuances and intricacies of running on a treadmill for weight loss.
How to run on a treadmill to lose weight
The function of modern simulators is to raise the running surface. Many girls, dreaming of a quick result, create additional complexity for themselves and raise the surface of the track by 30 degrees or more. In this case, after a few workouts you will notice how your calves have started to get bigger. When lifting, the main load falls on the calves, they are pumped with high quality. If you don’t need it, it’s best to run on a level surface. But the climb will be handy if you want to pump your butt. If you are not running upward, but walking at a fast pace, the load will not be on the calves, but on the buttocks.
When performing it is very important to strike the right pose. Try not to slouch, your back should be flat, shoulders straightened, you should keep the press in tension. Make sure to help the body with your hands – keep them bent at the elbows. This creates additional load on the hands and improves blood circulation.
During the run you cannot chat or sing, pay enough attention to the breathing. Inhale the air with your nose, and preferably with your mouth. Keep your running pace to speed up breathing, but not on the verge of oxygen starvation. If you are choking, it is best to temporarily moderate the pace.
If you started stabbing from the right or left side, it can talk about a lot of problems. It can sting the liver if you start to exercise after a heavy meal. The side can poke sharp and intense loads. In this case, you need to take a step and the next time you start to gradually engage – both in time and in the intensity of the run.
Make sure you wear running shoes. Many girls make a big mistake by not putting sneakers on the treadmill, explaining that it is not a street, but a house.Good sneakers create sufficient cushioning, make running more comfortable and efficient.
You need to run for at least 40 minutes if you want to lose weight. It is proven that in the first 20 minutes the body burns glycogen, which comes with food. And only after the specified time, the fat stores begin to be consumed.
How often do you have to run to lose weight? It is not necessary to run every day, although in this situation the result will be achieved much faster. It is better to run so that it is comfortable, the body has time to recover and relax, so that you do not lose the urge on it. Optimal race 3-4 times a week.
Be sure to start the workout with a warm-up – walk first and run only then.
If you need to lose weight as soon as possible, interval training is very effective. In this case, you need to alternate the execution to the limit of their capabilities with a quick step. Better to start with 30 seconds of fast running and one minute of fast stride. Gradually, the running interval increases and the pace decreases.
Many people for whom running is contraindicated for health reasons. If your knees hurt or your weight is too heavy, you should not run, but walk on a treadmill. Vigorous walking is also very effective in burning weight.
So that running is not tiring and boring, you can simultaneously listen to music or watch TV. Distracting processes will allow you to walk much longer distances and not notice fatigue.
If you are combining cardio training with other types of physical activity, it is best to leave the run at the end of the session.
Be sure to observe the progressive training. Start with small series, slowly increasing your workload. Remember that you need to increase the speed or the running time. The simultaneous increase in the load can be dangerous, especially for women after 40 years.
Some trainers help you lose weight more effectively by calculating your heart rate. Normally from the number 220 you have to subtract the age of the woman who is losing weight. The resulting number is the maximum heart rate (MCHR), which cannot be exceeded under any circumstances. For weight loss, the frequency should be 60-65% of the Department of Emergency Situations. That is, if the girl is 25, you need to subtract her age from 220 and calculate 65% of the difference received. 220-25 = 195, 195 * 0.65 = 126.75. This means that during training you should keep your heart rate at around 127 heartbeats per minute. Modern treadmills allow you to track the pulse, which is a definite advantage.
These simple rules will help you lose weight while running in an efficient, safe, and enjoyable way.
The number of untrained bodies on the city streets is increasing every year. This is due to insufficient physical activity, laziness, sedentary work, temptations in the form of fast food. Many justify the loose body with motherhood, breastfeeding, lack of money for gyms. But in fact, if you want to, you can always turn it around – pull yourself together, build nutrition, start running, and exercise. Always look good, keep an eye on your figure, and then you can maintain a healthy body and good mood for years to come!