Everyone knows that jogging can help you lose weight. But almost no one is informed that jogging is proper for weight loss. After reading this article, it will become clear the reasons for the lack of desired results in many people who have chosen this type of improvement in figure.
The benefits of jogging
Starting with jogging, you will appreciate your body invaluable service, replenish it with health and strength:
- The blood will be saturated with oxygen;
- Strengthen the heart and the entire vascular system;
- The bones are strengthened;
- The lungs will increase vital volume.
During jogging, breathing and heart rate increase, thus speeding up metabolic processes and burning excess fat. But you can lose weight just by doing it right.
Important point:Jogging for 15-20 minutes will not make your figure thinner, however the healing effect will be obvious.
It is advisable to start jogging two or three times a week, gradually achieving daily exercises with a two-day rest.
And do not use weighty materials, especially for beginners. Such devices are mainly used by athletes to strengthen leg muscles and increase speed during competition.
So how do you need to jog properly to improve your physical fitness.
Jogging faces for weight loss
To better understand the effectiveness of a particular type of run, you need to understand how the body works during different loads:
- Jogging forces the muscles to draw energy from the sugar (glycogen) stored in the liver. It usually consumes 40 minutes after such a load. After breakfast after exercise, you can not lose weight because the lost sugar will come back.
- Jogging for more than 1 hour causes the breakdown of body fat. Externally, it is characterized by heavy breathing and fatigue.
- If you walk for more than 1 hour 15 minutes, then the energy starts to fill up with proteins, thus reducing muscle mass.
- Intermittent jogging begins with a light jog and a powerful process of breaking down fats.
At the same time, there is a pattern - a person with a larger body mass burns more calories.
It follows that you need jogging for weight loss in one hour, but not more than 1 hour in 15 minutes or at intervals.
On the interval run
This type is more suitable for busy people who do not have the opportunity to devote an hour to exercise. It includes alternating fast jogging and recovery walking. With such a load, certain processes take place in the body, which leads to the burning of fat reserves.
It only takes half an hour. The program consists of 4 stages:
- The first 100-meter walk is done at a fast pace, which helps the body prepare for the load.
- Take the next 100 meters with a light jog, change your breathing.
- Then you have to go the same distance at maximum speed.
- And go jogging again, restoring breathing.
Repeat all steps for 30 minutes.
ᲛImportant:At the end of the next 6 hours of exercise, the human body continues to lose extra pounds.
About Easy Jogging (Jogging)
It is recommended for beginners not to run high speed marathons immediately. The best way to start exercising is to walk slowly and gradually move on to jogging. While walking you can do lounge, sit down and jump. Must follow certain techniques:
- Breathe evenly and measure by inhaling through the nose and exhaling through the mouth;
- Keep your back to a straight gaze;
- The knees are slightly bent, which will reduce stress on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: In "critical days" if you feel bad, do not overload yourself. Two days of rest will not hurt.
About nutrition
As for nutrition while jogging, this is also a pretty important topic. The goal is to maintain energy at an appropriate level and prevent the toxic effects of lactic acid on ketone bodies.
Since we consider jogging as a means of losing weight, it is permissible to eat exercise no later than an hour and a half.
Before training
At the same time, you should not rely on cereals and legumes, potatoes and eggplant, mushrooms and cabbage, as well as spinach with radishes. Do not eat fried and fatty foods.
Fluid intake should also be limited to relieve congestion of the kidneys, blood vessels, and heart. The maximum recommended dose is a glass of water or sweet tea half an hour before jogging. When jogging you should drink in small sips - 2 to 3 every 2 km.
After launch
At the end of the workout, you should supplement the spent carbohydrates with a glass of tomato, apple, grape or citrus juice.
After about 20 - 40 minutes (time is individual, but not early and not late), you can eat without overeating and without a tendency to heavy food.
Best time for jogging
And, of course, it can not be said that the best time to exercise is to lose weight. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which it needs energy from body fats to exercise. In this case, you need to run on an empty stomach.
- Jogging in the evening will help you burn the energy accumulated during the day, causing fat to melt. This is especially true for office workers who are forced to sit at a computer constantly. To lose weight it is best to run a light dinner at least an hour after. Drink low-fat kefir or eat apples before going to bed.
As you can see, you can lose weight at any time convenient for you - the main thing is right.
Who does not want to jog
It is not recommended for people with health problems to start jogging, such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Deformed spines;
- Gastric ulcer and varicose veins;
- Myopia;
- Diseases of the endocrine system and bronchial asthma.
Also, you can not train for any kind of disease during the exacerbation phase and inflammatory processes. Recent surgeries or injuries are also contraindicated for jogging.
Armed with all this knowledge, you can safely carry out this fascinating type of physical education. The process will be even more enjoyable if you call a friend or acquaintance to run.