Many begin to run to lose weight. But, sometimes we don’t understand that running is not the best way to lose weight if you are a beginner. Of course, you can lose weight by running. However, running several times a week for 30-40 minutes is difficult to achieve a good result and running more often and longer at the initial stage, you can quickly get injured.
You need to start running gradually, accustoming the body to unexpected loads. The adaptation period depends on the physical condition of each person. Optimal – start with a run in about 15-20 minutes. Morning, afternoon and evening running have a different effect. Therefore, running in the morning helps to strengthen the nervous and cardiovascular system. Daytime running is most useful for muscle building. Running in the evening leads to the maximum effect, burning excess fat.
Morning or evening?
Therefore, if your goal is to lose weight with the help of running, then the evening time will be the best for practicing. Evening running contributes to greater calorie burning. However, if you cannot run in the evening due to circumstances, do not deny yourself a morning run. Running in the morning is not as effective for losing weight as evening, but it also has a positive effect on the body, helps to train muscles and burn excess fat.
You need to run in the mornings on an empty stomach, before breakfast, and in the evening – two hours after and one hour before eating. In general, the main time intervals during the day when the muscles are most ready for exercise are 3 periods: from 6:30 to 7:30 a.m., from 11 to 12 a.m. and from 4 to 6 p.m. Therefore, try to fit your running exercises in any of these intervals.
Attention! Jogging in 10-20 minutes practically does not help burn fat. The fact is that when jogging, the body receives energy from glycogen (easily digestible sugar in the body’s cells). Also, it can last long enough, up to 40-50 minutes. Therefore, if you want to get rid of excess fat by jogging, you must run for more than 50 minutes, i.e. for 40-50 minutes to warm up the body, and another 10-20 minutes to run, burning fat.
When jogging for more than an hour, such a gap may occur when the body has already exhausted the entire supply of glycogen, and the fat has not yet begun to break down. At this point, the body begins to burn easily broken down muscle protein. So if you want to “dry”, but not lose muscle mass, then long jogging is not your option. So what to do if you want to lose a few pounds of fat, but at the same time maintain muscle shape?
The answer is simple – interval running. This is an alternation of running at maximum effort and rest, for example, 100 meters – walking, 100 meters – jogging, 100 meters – sprint with the maximum calculation. And 30-40 minutes in this way. There is another interesting point in interval running: after it, the body continues to burn fat actively for about 6 hours.
In running for weight loss, it is best to alternate between fast running for short distances and slow running for long distances – this will not allow the body to get used to the same loads quickly, which will lead to burning more calories. Running should be fun, good mood, a sense of freedom and harmony.
A jump rope is a great accessory that, along with running, will help you lose weight. You can take it with you when you go running. Also, grab a player with your favorite music on the go and enjoy the process!
Clothes for jogging should be natural and comfortable; good running sneakers (especially when running on asphalt) are the must. For girls to achieve the best result, it is advisable to buy shorts for weight loss.
Losing weight with running is real, and besides, it’s good. The most important thing is to run regularly. Moreover, in a few weeks, you will not only see an excellent result but also note that there is vital energy, lightness in the whole body, the good, joyful mood for the whole day. Increased excretion during the run of the hormone of happiness – serotonin – will make this process enjoyable.