Loads of people are now running to lose weight. But are they really doing it at right way? Only normal jogging might affect our overall health definitely and can improve our fitness, but if we only care about dropping a few kilos, you require knowing the rules of the proper training. How to run to lose weight? In this article, I will tell you the exact thing what you want to know.
How to run to lose weight - an overview of disciplines
According to some specialists, the most accurate disciplines by which you can get rid of your unnecessary kilograms are:
- Walking - the best effective way is to make a rapid march with waving your hands through which your body can work intensively.
- Running on skis - during the development of the largest parts of body muscles, it is a sport by which the intensity is easily regulated.
- Aerobics - it consists of the step, ABT, TBC. During the aerobics you are being practiced of many parts of your muscles and it is really bad to take too many breaks. The running is the easiest way to lose kilos that can be completed at any time of the day. The unnecessary specialized equipment is not required here, and only good intentions are enough for this type of workouts.
1. How to run to lose weight - intensity of the training
How to run to lose weight? The answer is quite simple - it's really best to run as long as you can. People who are professionally engage in sports can run at least two hours per day. Don’t forget, they are professional athletes. It would be really difficult for beginners to continue such a pace. They should start with the shorter workouts and lengthen them gradually.
To get the best desired results of the weight loss program, you should train yourself for more than half an hour daily. Why? Because , the fat burning actually starts after 20 minutes of intense running. To burn fat, it requires quiet but long time. However, a very intense course also contributes to the burning of your calories, because:
- You can then burn the carbohydrates and proteins , and your calorie expenditure is much greater than your calm run;
- The metabolism can be faster than after a calm run.
Dynamic running training, however, might lead to over-training, which will exclude you from exercising for some days. In order to drop your unnecessary kilograms, you must train regularly.
How do you know that the intensity of your run is correct? If your start to tire out and sweat, and your heart and breath are really much faster, and you are still be able to talk freely, it actually means that the intensity of your run is apposite.
The great way to enhance the intensity of your run is the intervals. It is really enough to interweave of your fast runs with running at a very normal pace. In your slimming workout, which lasts about 30-40 minutes, there must be 8-10 runs that lasting about 20-30 seconds.
2. How to run to lose weight - tips for beginners
Check your heart rate to find out if you are running at a speed that can optimize your weight loss. The heart rate is the number of heart beats per minute. You can count it through measuring the pulse in your wrist or neck for about 15 seconds, after that multiplying the found result by 4. To achieve the fat burning, your e heart rate should be between 60-85% (maximum heart rate). To calculate it properly, you can use the following formula:
208 - (0.7 x age) = maximum heart rate
You can control physical activity also using a scale of effort. Therefore, on a scale of 1 to 10, a slow walk can be 1, and the sprint with your maximum speed is 10. How to run to lose weight? Just start with slow jogging on level of 4-5, after that, goes to level 6. After some days later, you can alternately run: 1-2 minutes at the level of 8, and then just walk at the level of 2-3. If your physical activity is varied time to time, you do not get used to the one program and consequently lose weight more rapidly.
How to run to lose weight? - Discipline, training, tips for beginners
The running would not only permit you to lose weight, but can improve your overall health and well-being as well. People are practicing the sport by more optimistic way about life and are able to cope with huge problems. Therefore, if you are yet not running – just start!
How to run to lose weight? How many kilos might you lose weight by running?
How to run to lose weight? The basic rule is: you should run regularly and at the right speed. However, this does not mean that you have to perform extensive interval training daily, e.g. sprints, where emphasis is only give on intensity. Check how to run to lose weight and how many kilos you might lose by doing the running workout.
If you want to burn your unnecessary fatty tissue, run at regularly, long and most importantly at slow pace. Learn the rules of the running training by which you can get rid of the unnecessary kilograms.
How to run to lose weight?
Rule 1: warm-up
Regardless of the level of the physical fitness and the time that you intend to use up on running training, at the very beginning accomplish a 10-minute warm-up ( for example, squats , rompers, and slopes). Then march for about 5 minutes, and then you can start jogging and increasing the pace of the run gradually.
Rule 2: run slowly
To shed weight, you have to run very slowly at first. Fat is best burned of about 60-70% of our heart rate range (maximum), which is when the body is not working at very intensively. The running in this zone pulse, we can accelerate our metabolism, and thus - fat burning is also accelerated. Therefore, during this workout, a heart rate monitor is also helpful - a device that shows the precise heart rate , and thus lets you recognize when to run faster and when to slow down to get yourself in a specific heart rate zone. Do not have a heart rate monitor? Invite someone to train with whom you might talk while you are running. The pace of the run can allow you to talk without much effort. If there is found a shortness of breath during your conversation, it means that you are running at fast pace.
Rule 3: Run for a long time
Beginner runners can start with short, 30-minute trainings and can extend their time to an hour (or even two) gradually. Each of us has a unlike metabolism and use differently the energy resources, but it is assumed that our body begins to burn fat tissue after 20 minutes of the training. In the early phase of the effort, the body draws about 80% of energy mainly from glycogen that is stored in the liver and in the muscles. The remaining 20% of the energy is fat. After t 20 minutes, the glycogen reserve begins to run out, and also the proportions are reversed and the body begin to burn fat more intensively.
Rule 4: Free running can be combined with the sprint
Sprint is a great variation of a monotonous of 1-hour run. However, it must be remembered that during the intensive cross-country training there is a raise in muscle mass and also so-called running strength, not burning fat. That's why during the 1-hour run you may do about eight 20-second sprints.
Rule 5: run regularly
Training must be done regularly and preferably every day that last shortly (about an hour). Keep in mind that less frequent but longer running training is less effective (for example, 3 days in a week for about 1.5 hours)
How many kilos can you lose weight by running?
How much may you lose weight by running? You may lose about 4 kg and even more in a month. However, it must be remembered that the reduction of the body fat solely depends on the intensity and time period of running, distance you traveled, the number and length of breaks you took during training. Some individual factors such as: the runner body weight, muscle and fat content of the body and daily caloric diet.
For example, a woman of weighing 70 kg who tramped for about 9 hours burned 630 calories. It is actually assumed that to lose 1 kg, you can burn up to 7000 kcal. Therefore, to lessen her weight by about 1 kg, she has to use up about 11 hours running (assuming she is on a balanced diet of about 2000 kcal).
Due to the high load on the ankles and knees and the circulatory system, the running is not recommended for the people with obesity. They may choose other sports, such as Nordic walking, swimming or cycling.
How much do you have to walk a day to lose weight?
The International Center for Biotechnology stated that for walking to bring positive health effects, we must go 10,000 steps, preferably at 3-4 times in a week. However, this may not be just walking. It's best if we just walk as if we were in a hurry.
How much do you have to walk a day to lose weight?
If you take the average step length as 75 cm, then you should go or run for health 8 km. If, on the other hand, we want such activity to let us burn fat, we should move at an average pace.
According to the American institute of American College of Sports Medicine (ACSM), our pace should vary between 4.8 km / ha and 6.4 km / h. Then we will burn fat and not just lose weight. How many calories we burn depends on our weight, sex and amount of fat, but ACSM gives average data for people who run 1600 meters. The man slept between 124 and 88 calories, and the woman between 105 and 74.
During the summer it is ideal to walk on the beach. However, here too, the rules apply if we want to achieve certain results. After dry sand, we should walk for no more than 10 minutes, if we do not want to lead to muscle overload, and after wet to 20 minutes. You can walk for 30 minutes on the grass.