Everyone knows that jelly can help you lose weight. But hardly anyone is aware that it is a proper jog for weight loss. After reading this article, there will be clear reasons for the lack of desired results in many who have chosen this type of improvement in their image.
The benefits of running
When you start jogging, you will provide your body with invaluable services and fill it with health and strength:
- The blood will be saturated with oxygen;
- The heart and the entire vascular system will be strengthened;
- Bones become stronger;
- Lungs will increase vital amounts.
During the race, breathing and heart rate become more frequent, thereby speeding up metabolic processes and burning excess fat. But you can lose weight just by doing it right.
Important points:running for 15-20 minutes will not make your figure slimmer, although the healing effect will be obvious.
It is recommended to start running two to three times a week and gradually achieve daily exercises with two days off.
And do not use weights, especially for beginners. Such devices are mainly used by athletes to strengthen the leg muscles and increase speed during competition.
So how do you run right to improve your fitness.
Types of jogging for weight loss
To better understand the performance of a particular type of run, you need to understand the dynamics of the body under various stresses:
- A light jog forces the muscles to absorb energy from sugar (glycogen) which is stored in the liver. It is usually consumed within 40 minutes of such charging. After eating breakfast after training, you can not lose weight as lost sugar comes back.
- Running for more than 1 hour causes the body to break down fat. Externally, this is due to heavy breathing and fatigue.
- If you run for more than 1 hour and 15 minutes, then the energy begins to fill up with proteins, thus reducing muscle mass.
- When replacing a fast run with light runs and walks, a powerful process of fat breakdown begins.
At the same time there is a certain pattern - a person with a larger body weight burns more calories.
It follows that you need to jog for weight loss for one hour, but not longer than 1 hour and 15 minutes or at intervals.
About the intermission
This type is more suitable for busy people who do not have the opportunity to spend an hour in training. It consists of an exchange of speed and recovery. With such stress, certain processes in the body are triggered which leads to the burning of fat stores.
It only takes half an hour to do this. The program consists of 4 levels:
- The first 100 meters of walking is done at a speed that helps the body prepare for the load.
- For the next 100 meters, take a light jog and adjust your breathing.
- Then you have to run the same distance at maximum speed.
- And again go jogging, restore breathing.
Repeat all steps for 30 minutes.
Important:at the end of the exercise for the next 6 hours, the human body continues to lose extra pounds.
About easy running (jogging)
A recommendation for beginners is not to run a high-speed marathon right away. The best way to start your workout is to walk slowly, gradually moving on to running. While walking, you can exercise your lungs, squat and jump. There must be certain methods:
- Inhale as recommended by inhaling through the nose and exhaling through the mouth;
- Keep your back straight with foresight;
- The knees are slightly bent, which will reduce the strain on the joints;
- The arms are bent at the elbows and move along the body.
A little advice for women: on "important days" if you feel bad, do not overexert yourself. Two days off do not hurt.
About nutrition
In terms of nutrition while running, this is also a fairly important topic. The goal is to maintain energy at the right level and prevent the toxicity of lactic acid with a ketone body.
Since we view jelly as a way to lose weight, it is permissible to eat before exercise no later than one and a half hours.
For 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 fatty and fried foods.
In order to relieve the kidneys, blood vessels and heart from overload, fluid intake must also be limited. The maximum recommended dose is a glass of water or sweet tea half an hour before a jog. But while you run, you need to take a sip - from 2 to 3 every two km.
After the gel
At the end of the workout, you need to supplement the carbs you consume with a glass of tomatoes, apples, grapes or citrus juice.
After about 20 - 40 minutes (time is individual, but not sooner or later), you can eat without overeating and without leaning towards overeating.
Best time to run
And of course, the best time to lose weight can not be underestimated. To make the right choice, you need to know the following:
- In the morning, the human body lacks carbohydrates, which means that it needs energy for training from body fat. In this case, you should run on an empty stomach.
- Running in the evening helps to burn the energy that accumulates during the day and causes the fat to melt. This is especially true for office workers who are forced to sit at the computer all the time. To lose weight, it is best to run after a light dinner after at least an hour. And before going to bed, drink low-fat kefir or eat apples.
As you can see, you can run for weight loss at any time - the point is right.
Who should not jog
It is not recommended to start running for people with health problems such as:
- High blood pressure (hypertension);
- Heart disease and coronary heart disease;
- Malformed vertebrae;
- Gastric or peptic ulcer:
- Myopia;
- Endocrine disorders and bronchial asthma.
It is also not possible to train for diseases in the worsening stage and in inflammatory processes. Recent operations or injuries are also contraindications to jelly.
Armed with all this knowledge, you can definitely pursue this fascinating type of exercise. The process will be even more fun if you call a friend to run.