How many calories are consumed?
Calorie burn while running. table
| Running type | Weight, kg) | and energy consumption (kcal/hour) | |||
|---|---|---|---|---|---|
| 50 | 60 | 70 | 80 | 90 | |
| measured | Chapter 412 | Chapter 465 | Chapter 525 | Chapter 580 | Chapter 635 |
| interval | Chapter 665 | 798 | 931 | 1060 | 2033 |
| on the steps | Chapter 645 | Chapter 774 | 903 | 1029 | year 2002 |
How to start running from scratch
basic rules
- Beginners should run at least 3 times a week. Each run is 30 minutes long. Once you feel you're used to the load, continue for 45 minutes. You can increase the number of training sessions to 4 times per week. How much you need to run to lose weight in the future is up to you.
- Doctors debate whether running in the morning is harmful. Numerous studies have proven that running in the morning is beneficial to weight loss. The explanation is simple - at this time of day, the body's liver has very little glycogen. Therefore, the body must find other sources of consumption, one of which is fat deposits. Therefore, the greatest amount of fat is burned during a morning run. But if you can't run in the morning, do it in the evening. Such activities would also be beneficial.
- Warm up before jogging (including climbing stairs). This will warm the muscles, adjust breathing to the desired rhythm and prevent sprains.
- When exercising, choose clothing that does not restrict movement and sneakers with comfortable soles.
- You should not run on asphalt or concrete. It is recommended to do this in a specially designated place (for example, the rubber surface of the stadium, dirt or grass).
- Invest in a heart rate monitor that allows you to monitor your heart rate throughout your activity.
- You shouldn't start running too fast. The feet should not be too far from the ground. You shouldn't try to reach your hips with your heels, and you shouldn't lift your knees too high. This technique will be useful to you in the future when your body gets used to the stress and you can move on to more intense training.
- You need to breathe through your nose. Listen to your body, catch the rhythm and adjust to your breathing. It's hard for beginners to get used to this technique, but they need to try.
- After jogging, don't stop suddenly. It starts out fast and gradually slows down. This is the only way to give your heart a chance to calmly adjust to a different rhythm.
- At the end of your workout, do some stretches. In the evening, take a warm, relaxing bath or foot bath.
- To avoid missing a workout during inclement weather, exercise at home. Treadmill weight loss is an equally effective way to eliminate excess pounds.
You don't have to go outside to start exercising. For starters, running for weight loss live in your own apartment is just as effective. Opening a door or window to let fresh air into the house is enough. Additionally, when running down the street isn't possible, you can run up the entrance stairs. The main thing is to breathe correctly.
A running plan for beginners. table
| a week | Running plan: running - walking [- running] (minutes) |
total duration Number of workouts (minutes) |
|---|---|---|
| 1 | 12 | twenty one |
| 2 | twenty two | 20 |
| 3 | 3-2 | 20 |
| 4 | 5-2 | twenty one |
| 5 | 6 - 1. 5 | 22. 5 |
| 6 | 8 - 1. 5 | No. 19 |
| 7 | 10 - 1. 5 | twenty three |
| 8 | 12-1-8 | twenty one |
| 9 | 15-1-5 | twenty one |
| 10 | 20-0 | 20 |
Correct heart rate while running
suggestion
- The normal heart rate for a well-trained person while running should be 120-130 beats per minute. Beginners should strive for this.
- Be sure to check your pulse after 15-20 minutes of running. It should be the same as what was observed before training.
- It is also recommended to use a heart rate monitor to monitor your heart rate while exercising. When running, the heart rate should not exceed 140-150 beats per minute (an increase from the initial value - no more than 70%). Once your heart rate reaches this limit, start walking.
- If you can run at a heart rate of 120-130 (even very slowly), this is already a good result for a beginner. For an untrained person, even a slight acceleration may cause the heart rate to exceed the allowable standard. Don't worry, with regular training you will gradually learn to run at a lower heart rate. Until then, don't increase the intensity of your exercise, even if you're practically walking and the load seems easy to you.
- Adjust the question of how much you need to run to lose weight based on your heart rate readings. Exercising for 30 minutes every other day (increasing the intensity further) will quickly yield results in cardio training and weight loss!
Keep in mind that if you ignore your heart rate while jogging, you may be unknowingly wearing down your heart muscle instead of strengthening it.
Running heart rate standards by age. table
| age) | The best heart rate Number of contractions (per minute) |
maximum frequency heartbeat (within one minute) |
|---|---|---|
| 20-25th | 120-150 | 200 |
| 26-30 days | 115-145 | 195 |
| 31-35 | 115-142 | 190 |
| 36-40 | 110-140 | 185 |
| 41-45 | 105-135 | 180 |
| 46-50 | 105-130 | 175 |
| 51-55 | 100-128 | 170 |
| 56-60 | 100-125 | 165 |
| 61-65 | 95-120 | 160 |
| 66-70 | 95-118 | 155 |
| over 70 | 90-115 | 150 |
Interval running in the morning and evening
Benefits and rules
- It is recommended to exercise at least 3 times a week in the morning or evening for 20 minutes each time.
- In the morning, only run after exercise, not before.
- Gradually increase the time and decide individually how much you need to run to lose weight.
suggestion
- You need to start your weight loss exercises by wearing a weight loss belt (if you use a weight loss belt).
- Jog for 5 minutes, switching from brisk walking to jogging.
- Next, accelerate and run as fast as you can. Your body will tell you when to run. Minimum - 2-3 minutes.
- Slow down, keep jogging, and listen to your body. Even if you don't have the strength to stop, run to the slowest place, but don't stand still. When going up the stairs, try not to stop and take one step.
- Once you feel your heart rate and breathing return, run at a moderate pace.
- Now speed up again and repeat the entire complex again.
Interval running weight loss plan. table
| time | load |
|---|---|
| 0: 00 – 3: 00 (3 minutes) | walk at moderate speed |
| 3: 01 – 4: 00 (1 minute) | fast walk |
| 4: 01 - 5: 00 (30 seconds) | running |
| 5: 01 – 5: 30 (1 minute) | fast walk |
| 5: 31 – 6: 00 (30 seconds) | Jump in place "feet together - feet apart" |
| 6: 01 – 7: 00 (1 minute) | fast walk |
| 7: 01 – 7: 30 (30 seconds) | Jump sideways on the spot, feet together |
| 7: 31 – 8: 30 (1 minute) | fast walk |
| 8: 31 - 9: 00 (30 seconds) | running |
| 9: 01 – 10: 00 (1 minute) | walk at moderate speed |
Numerous reviews have been left by those who have experienced interval running for weight loss and say the results have been impressive. According to some reports, you can lose up to one kilogram per week with this type of training.
What should I eat and drink while running?
Tips and Tricks
- It is best not to eat anything before training. How many calories will you burn if you eat and run? not any! When you eat, your body begins processing the glucose in your stomach, leaving the stored fat layer unaffected. Plus, exercising when you’re full is uncomfortable and even harmful! If you're really hungry, snack on low-fat cottage cheese or drink a glass of 1% kefir.
- You can drink up to 1 glass of water half an hour before running. You can also drink sweetened tea, coffee, or juice.
- Drinking alcohol during and immediately after training is not recommended. If necessary, it is recommended to sip water or rinse your mouth. After half an hour or an hour, you can drink as much fluid as you want.
- You should not eat within 2 hours of aerobic exercise.
- Be sure to eat protein-rich foods after your morning run. Foods from sports nutrition stores will also work. Protein intake should be no less than 0. 5 grams and no more than 0. 7 grams per 1 kilogram of body weight.
- If you run in the evening, then in order to lose weight quickly it is better to have a light dinner (for example, a vegetable salad with chicken breast and kefir).
- It is not recommended to eat foods containing fat.
Recommended and prohibited products
- dried fruit;
- natural honey;
- Tomato juice (freshly squeezed);
- pasta (you need to cook it so it stays a little moist);
- Rice (any);
- Yogurt (preferably homemade).
- beans;
- whole grain cereals;
- Potatoes (any form);
- fatty and fried foods;
- Candy and baked goods;
- fast food;
- eggplant;
- cabbage;
- radish;
- radish;
- mushroom;
- spinach.
Running Belt: Benefits for Weight Loss
Running or cycling: Which is better for weight loss?
Benefits of riding a bicycle
- Cycling is a much more dangerous sport than running.
- When biking, the joints and spine are not put under as much stress as they are when running.
- Cycling puts a more comfortable load on your muscles without cramping and stress.
- Even if you are overweight, you can ride a bike without fear.
- Cycling allows you to get some exercise while visiting interesting places during your trip. This is a great tool for those who like to travel long distances.
- Although cycling burns fewer calories than intervals or regular running, you can ride for longer periods of time without overexerting yourself.
Normal driving will have a slight positive effect. So to really lose weight, you need to ride fast.
Benefits of running
- Running is considered one of the best physical activities for human health and quick weight loss.
- Jogging in the street and climbing stairs use up the greatest amount of muscle.
- Even if you jog, your body will burn more energy than cycling.
- To lose the same amount of weight, runners need 2-3 times less time than cyclists.
Can running help you lose weight quickly and effectively? undoubtedly!
Contraindications and precautions for jogging
- heart and blood vessel diseases;
- spinal injuries and diseases;
- Exacerbations of any chronic disease;
- Knee problems;
- cold or flu;
- Highly obese;
- Serious gynecological diseases.
Listen to your physical condition. If you feel unwell, reschedule your run for the next day. Learn to differentiate muscle pain after exercise from other causes of pain. Monitor your pulse. A rapid pulse may indicate heart failure.
Comments from weight loss people
- "I don't like dieting, and I'm not a marathon runner! I'm generally a foodie. I decided to start playing sports. There was no time to go to the gym, so I joined a group that ran every morning with a slimming band (removing the bellyfat) friends. The results were impressive. In one month I lost 4 kg, which I had gained during the holidays, my breathing became easier and I had more energy. Can running help you lose weight? No doubt! "
- "I started to feel pain in my legs at night. First I started taking medicine, and then the doctor gave me injections. But health is more precious, so I decided to try jogging in the morning. I didn't see any noticeable changes immediately. A month later, I was feeling better all nightI didn't even feel leg pain until I realized it. Now I take my wife with me for morning runs. She has lost 3kg and is working on losing more. "
- "Everything needs to be done wisely. I did intervals. I trained on a paved path in a nearby park. My legs started hurting. Then I tried to start running on a dirt track. The pain went away. I just want to sayOne thing – I don’t know of any weight loss system that’s more effective than running intervals with a belt! "
