Running for weight loss: how to run correctly and how often

Many people dream of having a beautiful, toned figure. Some people torment themselves with strict diets, others purchase a fitness membership, and still others start doing exercises in the morning. But everyone wants one thing - to get rid of extra pounds as quickly as possible, so that in a few weeks they can see the long-awaited result. Among the varieties of running, there is an effective type that, if combined with a healthy diet, shows amazing results. This is interval running for weight loss, which consists of alternating calm movement with periods of acceleration.

He is often approached by those who want to improve their figure, but do not have the opportunity to spend a lot of time and effort on many kilometers of jogging. Running in spurts is also more interesting from a psychological point of view - the type of activity is constantly changing, you need to monitor the time and distance. You won't get bored. The results of this type of training are noticeable within a week. Read more about where to start and how running rhythms should be alternated correctly.

The effectiveness of interval running for weight loss

In terms of the number of calories burned, interval running is one of the most energy-intensive activities, surpassing stationary strength loads. So, in 20 minutes in the first case you will spend 180 kcal, and in the second - only 100 kcal.

By following a special intermittent running program, you can easily lose 1 kg in a week.

The secret to the effectiveness of this type of exercise is as follows:

• alternating the intensity of the load activates metabolic processes in the body, leading to weight loss without loss of muscle mass;
• increased metabolism stimulates liver cleansing, breaking down glycogen stored there. And thanks to the achievement of the aerobic threshold, subcutaneous fat deposits are actively spent to replenish expended energy;
• the more often the pace changes and the longer the workout, the more calories will be consumed;
• short periods of exercise are followed by breaks in the form of calm jogging or walking. At the same time, the running metabolic processes continue to function, without stopping even during rest;
• with a regular, even sprint, the body adapts to the load, beginning to save energy even over long distances. Fewer calories are burned, and the intensity of weight loss decreases. This does not happen with regular changes of pace, when the body does not have time to adapt, each time working at its maximum;
• with a jerky sprint, muscles are spared, joint and bone tissues are not thinned, which is a common problem among professional athletes.

Tip #4 – Consume no more than 2,200 calories per day

It happens that after hard training the weight does not come off. Doubts arise as to whether running helps in the fight against extra pounds. Jogging only helps if the athlete follows the basic rule of losing weight: spend more energy than you consume. Any workout works well only in combination with a healthy diet. Therefore, it is important not only to know how to run correctly, but also to provide yourself with a varied diet high in carbohydrates and proteins. The norm for those losing weight is 1800-2200 kcal per day. A man needs 2.5 g of protein, 1 g of fat, 3-4 g of complex carbohydrates per 1 kg of weight; for women the norms are the same, only protein consumption is reduced to 1.5-2 g per day. This must be taken into account.

Eliminate fast food, fried foods, buns and sweets. The girls' favorite delicacy is candy, which can be replaced with honey, and a white loaf can be replaced with grain bread. Before you eat something, make sure whether this product is healthy for your figure. For example, one Big Mac contains 510 calories. And in order to burn them, you have to run 8 kilometers.

The diet should be dominated by slow carbohydrates (buckwheat porridge, oatmeal, brown rice), vegetables and fruits. Eat 5 times a day, in small portions - this is the key to a healthy diet. There are foods that help you lose weight:

• ginger – speeds up metabolism; • white cabbage – cleanses of toxins; • cucumbers – have a diuretic (diuretic) effect; • cinnamon – reduces sugar levels, which prevents the accumulation of fats; • grapefruit – “burns” fats; • green tea – improves metabolism; • almonds are an excellent way to satisfy hunger; • apples – normalize intestinal function.

Include these foods in your diet, and the weight loss process will go faster. In the table you can see the menu options:

Do not run immediately after eating or on an empty stomach. If you exercise in the morning, have breakfast an hour and a half before jogging; if in the afternoon or evening, then you can run two hours after eating. Morning is the best time for sports. During running, metabolic processes are launched in the body, hormones of happiness are produced, so you feel cheerful and energetic all day long.

When playing sports, you need to follow the drinking regime, because... During running, the body loses a lot of fluid. Drink at least 2 liters of clean water without gas per day, 400 ml of which should be drunk 1 hour before training. At the same time, you cannot drink a lot during class, maximum 150 ml every 20 minutes. After a run, don’t rush to quench your thirst, no matter how strong it is. Allow your body to come to its senses, wait until your pulse and breathing normalize.

Restrictions for jogging

During jogging, the body experiences, albeit short-term, but significant stress, so those who have:

• any degree of obesity. Even 7 kg above the norm is a contraindication;
• diseases of the heart and blood vessels;
• problems with the spine and joints.

It is best to have the disease diagnosed by a specialist. Therefore, if you want to include ragged sprinting in your lifestyle, you should get the approval of your doctor.

Interval division

The periodicity strategy helps in the fight against excess weight and develops endurance.
The peculiarity is the constant alternation of loads: at first you run calmly, then speed up. There is no need to overdo it, but it is advisable to run at full strength. Increasing speed within 30 seconds is considered normal. Among the advantages of such activities it is worth highlighting:

• Burning more calories. When a person picks up the pace, energy expenditure doubles, and during the rest phase it will take a short period to reduce it.
• Acceleration of metabolism. Unusual workload brings a certain amount of stress. It does not cause harm; on the contrary, muscles after exercise quickly consume calories, which they will take from fat reserves.
• The ability to develop speed. If you are just a beginner sprinter, choose short distances, divide them into stages (measured running and acceleration) and train. You can significantly develop endurance and prepare for a marathon.
• Maintaining muscle mass while losing weight. If you want to lose fat while maintaining muscle mass, the interval model is ideal for you. For the best effect, you need to take sprint distances. For example, accelerate on segments from 50 to 400 meters.

The benefits are visible to the naked eye. The main thing is not to sharply increase speed over long distances to the point of exhaustion. This will only harm all systems of the body.

How to train properly

Many people make many mistakes, not knowing how to start running to lose weight. Start with an accelerated step of 5 to 15 minutes. This will help tone yourself up. Next, alternate intervals. This can be done in 2 ways:

1. By distance. If you choose a stadium or a small jogging track, this option is for you. After warming up, you need to speed up on the first lap, run evenly on the second, accelerate by 2 turns, then rest for one distance. Then everything must be repeated again. This is a standard system, but you don't have to stick to it. It all depends on your level and the goal you are working to achieve.
2. By time. If you don't want to count the segments, just keep an eye on the time. The exercise is performed using the same system, only in minute calculations.

The same principle is used in both cases - the pyramid. By the middle, the accelerations become longer, and by the end of the classes, the increase in speed is shortened.

Fartlek

You play at your own speed.
There is no need to count anything, no programs are created. Depending on how he feels, a person decides how many times and when to accelerate. It has its own characteristics:

• This sport is not for the lazy. If you find it difficult to accelerate without a specific plan, then don’t even start working on this system.
• Calculate your strength. Many give it their all at the first acceleration. I don’t even have the strength to run evenly anymore.
• For flat terrain. No one forbids exercising in an area where there are a lot of descents and ascents, but it takes your breath away. It is better to choose straight paths, for example, a stadium. If there is no other option, choose fartlek.

This is a hard mode, so be sure to pay attention to the restrictions.
If you have diseases of the cardiovascular system, severe muscle injuries, problems with the spine or flat feet, it is better to consult a doctor or completely avoid this type of exercise. Under no circumstances try to deceive yourself. If you often run at regular intervals or even rest for a longer period of time, then interval training will not bring benefits.

Components of interval running

Any program, both for beginners and experienced athletes, includes:

• warm-up;
• several stages of acceleration;
• the same number of recovery stages;
• hitch.

In order for training to be beneficial and not tiresome, you need to properly prepare for it. For beginners, you should stock up on measuring instruments:

• duration of movement - stopwatch;
• heartbeat - pulsometer.

Grab your player with rhythmic, catchy music. Loads will be easier to bear, acceleration will be faster, and the sensations will be more pleasant.

Your workouts will benefit your health and improve your emotional background if the general rules are followed:

• use sneakers with a good shock absorption system, which will protect your legs and feet from injuries, dislocations, and create comfort when moving;

• do not strive for crazy speeds, especially if you are just starting to gain experience;
• watch your breathing. Choking is excluded. The rhythm should be like this: inhale after 2 steps, exhale after 3 steps. The norm is when you can calmly talk while actively moving;
• start training 2 hours after eating. Exercise on an empty stomach, as well as on a full one, is not recommended;
• At the end of class, take a refreshing shower.

The effectiveness of training depends on the duration, intensity, correct change of periods of work and rest. The success of the lesson depends on all these components. More on this later.

Training intensity

An important component on which the number of calories burned depends.

During high-intensity interval training, three times more subcutaneous fat is burned compared to regular cardio exercise.

University scientists in South Wales conducted an experiment with two groups of athletes:

• Group 1 – spinning an exercise bike for 8 seconds, and then doing simple exercises for 12 seconds. The alternation lasted 20 minutes;
• Group 2 – just pedaled on an exercise bike for 40 minutes.

The result was like this:

In the first group, athletes lost 2.5 kg of weight, and in the second, fat reserves remained unchanged.

Duration of training

This indicator depends on your endurance and starting level of physical fitness. Beginners usually start with a thirty-second acceleration, but by exercising regularly, they improve their form, gain experience, increase the intervals with the load, and the total training time.

Recovery Interval Intensity

The rest stage does not involve a complete stop, but only a reduction in the load on the body. The movement must continue. This can be jogging at a calm pace or fast walking, if you run completely unbearably, focusing on the drawn up exercise plan.

During this time, breathing and heartbeat calm down, and strength is restored before a new breakthrough.

Recovery interval duration

The key point that the training program for women provides is that during the break you need to have time to rest, but just enough so as not to have time to relax, reduce the achieved pace, and not lose the effectiveness of the entire session.

At first, recovery is given a little more time than the load. As you train, these indicators are compared, and then begin to increase towards work.

Reducing rest time stimulates the heart, increases endurance, and expands individual capabilities to give all the best. As a result, fat burning is activated.

Number of intervals

Depends on the time you are willing to devote to cardio, as well as on your preparedness. If you have been involved in sports for a long time, you will have more approaches (8-10) than a beginner who is just getting acquainted with the nuances of jerking technology. 5-6 of them are enough for him.

Which time is better: morning or evening

The effect of training varies significantly depending on the different stages of the day.
If you have a difficult day ahead of you and need to move a lot, choose morning exercises on an empty stomach. The body will take energy from fat deposits, which will increase the effectiveness of weight loss. In the morning, the cardiovascular system will work at the same time. If there is no time before work, and you are interested in how to lose weight by running in the evenings, follow the same rule. Train on an empty stomach, and only then have dinner. Evening exercises are even more effective for weight loss than morning exercises. Disadvantage: You will have too much energy and may have trouble sleeping. In winter it is necessary to wear warm clothes as it gets colder after sunset. You can buy it in the Stayer online store. This will help avoid hypothermia and keep you healthy.

Running options

Interval sprints can be done outdoors or in the gym using a machine that simulates a track.

Working on treadmills

It has its pros and cons.

The advantages include:

• independence from weather conditions;
• the ability to set the necessary parameters and settings;
• automatic control of the training process using sensors and chronometers equipped with the simulator;
• the presence of experienced trainers who will always give advice, answer questions, and help.

The disadvantages include:

• lack of fresh air – causes oxygen deficiency;
• lack of change in the surrounding picture - creates boredom and monotony;
• there is a possibility of falling and injury;
• when the rhythm changes, the track accelerates more slowly, creating an unwanted pause, knocking the student off the desired pace.

Running outside

The best option is if there is a pedestrian area near the house with comfortable paths and beautiful scenery around.

But here the practitioner is required to be as focused as possible in order to follow the process of movement and what is happening around him.

It is convenient to download a special application on your smartphone, with which it is very easy to monitor body indicators (pulse, pressure) and movement itself (speed, distance, time, route). A history of achievements is also stored there, showing the dynamics of your successes, which is motivation to increase the load.

To get noticeable results, you definitely need an interval running program for weight loss, which you can create yourself or use the help of experienced specialists.

Tip #2 – start with 10 minutes and watch your body

Beginners often make the mistake of working out until exhaustion in the first days. The body becomes exhausted, poor health appears, and interest in sports is lost for a long time. Therefore, it is important not to burn out in the beginning. Approach the question of how much you should run carefully. If this is interval running, it is recommended to do 30-40 minutes. But increase the time gradually:

• 1 week – 10-15 minutes; • 2 week – 20-30 min.; • 3 week – 30-40 min.

During the first week you will not be very tired, but your body will “warm up” and become more resilient. Starting with a short workout is also easier psychologically: it’s easier to tune in to classes that last only a few minutes. When the body gets used to the stress and daily jogging fits tightly into the daily schedule, there will be no more psychological discomfort. On the contrary, playing sports will bring joy.

Listen to your body, after training you should feel strong, not weak. Monitor your pulse. The norm is 115-130 beats/min. There is a formula that can be used to more accurately calculate the heart rate: (220 - age - resting pulse) × 0.5 + resting pulse. For example, if you are 30 years old and your resting heart rate is 70 beats/min., then the following calculations are obtained: (220 - 30 - 70) × 0.5 + 70 = 130. Thus, the norm is 130 beats/min., It is not recommended to go beyond it. An excessively rapid pulse indicates a heavy load on the heart. In this case, it is better to slow down the pace - switch to slow running or walking.

It is important to develop the correct breathing technique; this is the key to endurance and comfort while jogging. The inhalation should be of medium depth, the exhalation should be deep. Breathe through your nose, maintain uniformity: 3 steps - inhale, 3-4 steps - exhale. Run in the fresh air, the best option is a park or forest. Choose a place away from the roadway, the air there is polluted, and while running a person breathes actively, and dust settles in the lungs.

During the first weeks, your muscles may ache. This is a good signal that you have done a great job and changes are happening in your body. But if the pain is very severe: aching, burning sensations appear, it is difficult to straighten your legs, then you have overdone it, the load was too high. Take a hot bath with sea salt and allow yourself to rest for 1-3 days. For your next workout, reduce the load to a minimum and continue to gradually increase. The body must get used to the new way of life. With regular exercise, the pain will go away, leaving only a pleasant feeling of flexibility and strength.

You don’t have to exercise every day, 4-5 times a week is enough. Be especially careful when starting exercise if you are carrying too much weight. Consult a trainer or doctor. In the first weeks, it is better to exclude running, replacing it with race walking. Too active movements will not be beneficial, you can get injured or damage your joints.

Training scheme

You choose for yourself the option with which to begin your improvement in this area. It is necessary to decide how much time the acceleration phase will take and how much time the recovery phase will take. You can choose one of the standard schemes that represent the race plan by time or distance.

By time

The trainee measures the amount of time he walks or runs, changing the intensity. The schemes can be the following:

By distance

This scheme is used when the distance covered is known exactly. These could be circles in the stadium or fence posts measured on the track, etc. In tabular form, the plan looks like this:

Please note that during the workout, the total time allotted for running with acceleration should be within the range - from 15 to 25 minutes, no less, but no more.
An individual table of interval running for weight loss will help you figure out how to structure an exercise, in which you need to arrange cycles by distance or time interval.

You can enter all indicators of physical condition into it for each date of the training. It is worth recording your weight, measuring it every week at the same time. This data will show the dynamics of changes occurring in the body and help adjust loads to increase the efficiency of burning fat deposits.

Tip #3 – Do Exercises

Before the start of the race for 5-10 minutes. do a warm-up: stretch your arms well up to the sides, bend your knees, roll your shoulders, stretch your neck. This will warm up the muscles, energize, and prepare the body for physical activity. Warm-up reduces the risk of injury and increases endurance.

While jogging, stop and do some exercises. There is an excellent complex for losing weight in problem areas and quickly burning fat:

1. Lunges for slimming legs:

• legs together, hands on the belt;

• while inhaling, take a wide step forward, the knee bends 90 degrees;

• while exhaling, take the starting position;

• repeat on the other leg.

2. Squats for slimming thighs:

• feet shoulder-width apart, arms along the body;

• sit down, bend your knees, raise your arms in front of you.

3. Bends for losing weight on the sides:

• place your feet shoulder-width apart, stretch your arms up;

• fix your hips, they should not sway;

• bend your torso to the left and right.

4. Exercise “Vacuum” for abdominal training:

• legs apart, hands on the belt;

• slow deep breath through the nose;

• sharp, strong exhalation through the mouth, pulling in the stomach to the maximum;

• fix this position for 15 seconds;

• and again take a slow, deep breath.

5. Jumping on a support to form a beautiful leg shape:

• place one foot on a small side (25-45 cm);

• change legs while jumping, helping yourself with your hands, as when running.

Do the exercises 10-25 times, depending on your level of training. By following this program, you will speed up your weight loss process. If you practice interval running, include exercises in the scheme: 1-2 min. per exercise, 2 min. – race walking, 2 min. – jogging, 1 min. - fast run. You can do one exercise in each cycle, alternate them. You can find out if this approach is effective in a month if you follow the following advice.

How long should you run?

The peculiarity of alternating running load is that it does not have to be daily. It is enough to devote three days a week to training so that the fat burning process occurs even on rest days (subject to reasonable dietary restrictions).

Research by scientists from Canada suggests that jogging three times a week leads to a loss of more than two (2.3) kilograms.

Losing weight is only one aspect of regular intermittent running. General well-being improves, muscles and immunity are strengthened, the figure becomes fit and athletic. As a result, your mood improves, life makes you happy, filled with creative energy.

Tip #5 – Buy yourself cool clothes

A T-shirt with a label, tights with a geometric pattern, stylish sneakers - such fashionable equipment will defeat laziness on the way to your goal and create comfortable conditions for training. You hardly want to miss your next run when you have a cool, and most importantly comfortable, sports uniform in your wardrobe.

Things should not interfere with movements, rub the skin or cause discomfort. For sports, choose clothes made of breathable material with moisture wicking properties. Modern synthetic fabrics do an excellent job of this task. Top brands use various technologies when sewing sportswear. For example, Nike has Dri-FIT, the essence is as follows:

• the inner layer adjacent to the body removes moisture to the surface; • the outer layer absorbs it evenly and dries quickly; • micropores, which are located over the entire surface of the fabric, provide ventilation.

This way, huge circles of sweat don't form on your back and chest, and the runner doesn't look exhausted and sweaty.

Choose clothes according to the season. In the summer, run in shorts and a T-shirt, in the off-season - in long tights and a running shirt, and in the winter - in trousers, a sweatshirt, and a jacket. In cool weather, wear a hat; it should fit snugly to your head. When it’s cold, don’t forget to keep warm: sports thermal underwear warms you and wicks away moisture.

Shoes are of great importance. Running shoes should be lightweight and durable. For example, Mizuno running shoes. Cushioning inserts in the foot area are desirable to soften the impact during active movements. The surface of summer shoes should be mesh, this will prevent excessive sweating and heating of the foot.

Keep to the schedule. It's best to exercise outside, but you can do it at home on a treadmill. Remember how to breathe correctly, make yourself a clear training plan for the month and follow it strictly. With the help of the 5 recommendations we gave in this article, you can quickly get in shape.

Which route to choose for weight loss?

Most modern models fall into three main categories: mechanical, magnetic and electrical. The first, simplest option, implies maximum compactness and ease of use. Essentially, a mechanical treadmill is a frame to which decks with rollers are attached, and a running belt is installed between them. This design works autonomously, without connecting to electricity. Among the obvious advantages: you can use it absolutely everywhere, be it in the office or in the fresh air outside the city.

A magnetic treadmill is a more advanced mechanical design. It is equipped with a smoother ride due to built-in shock absorption systems, can include manual selection of the angle of inclination and a display showing the main parameters.

Electric models are more modern and practical, allowing you to play sports more professionally. The main advantages are a smooth and silent ride, built-in shock absorption systems to reduce muscle tension and the availability of ready-made training programs. This includes interval training, weight loss training, endurance training, or gentle training for people with contraindications to active exercise. We will consider the most popular models that are perfect for weight loss exercises below.

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Proxima Persona Pulse

Proxima Persona Pulse is good for everyone. The compact treadmill offers users more than 20 incline levels and almost a hundred ready-made training programs, which allows them to carry out full-fledged sports activities without leaving home. It is virtually silent, does not take up much space and can be folded when not in use. An additional convenience of Persona Pulse is the presence of a system that compensates for uneven floors and quickly responds to user commands.

RUB 89,990

Proxima Trinity II

A complete home fitness room is provided by the Proxima Triniti II model. The treadmill has won recognition and high praise from many sports fans. As they say, it combines price and quality, offering users a foldable device for everyday use. Triniti II has 25 built-in training programs, and you can switch them or change settings using buttons conveniently located on the handle.

During classes, all the necessary information about walking or running speed, calorie counting and heart rate data is displayed on a 7-inch LCD screen. The main feature and advantage of the model is the unique shock-absorbing system IDEAL SOFT BALANCE. It is close to those used in professional simulators and effectively reduces the load on the spine, knee and ankle joints, and ligaments.

RUB 75,990

Proxima Julietta II

Imagine that you are running along a forest path or field, enjoying endless freedom and breathing in clean air. With Proxima Julietta II this can be done thanks to the built-in SOFT BALANCE cushioning system. It reduces the stress on your back and legs, making running a pleasure. Plus, built-in floor unevenness compensators securely fix the track on any surface.

The maximum acceleration speed is up to 16 km/h, 25 training programs and built-in memory, which allows you not to enter user data each time. If you are working out with the whole family, Julietta II will independently determine your indicators and select a workout specifically for you. 16 inclination angle options allow you to diversify the load on the muscles, and you can change the angle and adjust the basic parameters during exercise using quick buttons on the handle of the treadmill.

RUB 45,990

Royal Fitness RF-6

The ideal budget solution is the RF-6 electric treadmill. Miniature and foldable, the model will fit perfectly into any apartment or office space. Made from high-strength steel and reinforced joints, the RF-6 can withstand loads of up to 125 kg. Control via a 5-inch LCD screen, where all the necessary indicators are displayed in real time: speed, time, distance traveled, calorie consumption, heart rate measurement.

With just three incline levels and 12 preset training programs, it would seem that they allow you to work all muscle groups, providing good physical fitness for people of different levels.

RUB 36,990

The effectiveness of the treadmill for burning fat

In short, this effectiveness is especially high with systematic exercise. Regular jogging on a treadmill will not only improve your well-being, but also:

• subcutaneous fat burning mechanisms will be launched;
• metabolism will improve;
• stress levels will decrease;
• the mood will rise;
• the functioning of the main functional systems of the body is stabilized and normalized.

By the way, regular positive mood from exercise also helps you lose weight. After all, many today are “seized” by stress and nervousness. And if you regularly feel good thanks to jogging, you will not eat excessive food and will be able to tone your body.

How much weight can you lose?

It really depends on your goals and needs. As many people know, the most important thing in the process of losing weight is stabilizing body weight: that is, you need to not only lose weight, but also be able to maintain the result .

Therefore, to maintain your figure, you should not only lose weight, but also switch to an optimal diet and cardio training.

There is a lot of confirmed evidence when training on a treadmill and a normal diet made it possible to achieve tremendous results, and people lost tens of kilograms of excessive weight with the help of a set of exercises.
Therefore, if you exercise regularly, follow the rules on how to run to lose weight, and put in the right effort, you can achieve the desired result. Note! You can lose weight to the level you need: you just need to try, exercise regularly and know how to run.
You should not strive to lose a significant amount of weight at once - such overloads are not entirely beneficial for the body. You need to lose weight gradually: 1-2 kilograms per week is a completely normal schedule , which will allow you to move steadily in the desired direction and achieve results. You can create a weight loss schedule and follow your plan, and if your results decrease, simply change your training program a little.

Is it possible to get results quickly?

If you stick to a diet and use intense training, the first results will appear after the second workout . You will notice a decrease in body weight and some fatigue.

Further, when training becomes a habit, you will get sustainable results.

2 effective training programs for weight loss at the link.

What is the first thing you lose weight when running?

When you start metabolism and anaerobic fat burning mode, subcutaneous fat begins to be actively burned .

Typically, the folds and fat on the belly are the most visible, but in reality the fat is distributed almost evenly throughout the body. If you are overweight, then there is fat on both your hips and arms - it’s just less noticeable there. However, by running you can completely lose your belly fat.

So don’t wonder if running helps with cellulite? Through training, you will notice a uniform decrease in volume throughout your body. Your legs and arms will become slimmer, your buttocks will be pumped up, and your stomach will also gradually approach an athletic appearance.