Running is quite an effective method of losing weight, as running spreads the load evenly over all the muscles, and by increasing breathing and heart rate, accelerates metabolism and fat burning. In addition, running allows you to make your leg muscles more refined and your body more pronounced without over-pumping individual muscle groups.
Many people run every day for 15 minutes in the morning or evening, and still no visible results. Why? To lose weight, you need to run with a special technique.
Running is useful because it strengthens all the muscles of the body as a whole. It saturates the blood with oxygen, increases the vital volume in the lung tissue, strengthens the heart muscle and blood vessels, makes the bones stronger and more enduring. Read the main article in more detail: running.
Many in the desire to lose weight put on a uniform and go for a run, but they run to no avail. If you run every day for about 20 minutes - it is impossible to lose weight, it is a peculiarity of physiology. However, not everyone is aware of this, and running for weight loss very quickly becomes frustrating and discouraged.
Proper and effective running - is jogging, that is light to medium running at low speed, the energy for the muscles comes from the stored substance of the liver - glycogen (which is sugar stored in the liver for loads). It lasts for an average of 30-40 minutes of vigorous exercise and muscle replenishment.
If the run is short, the body will use up some of the glycogen and replenish it at the first meal. Therefore, the body simply does not get fat as a source of energy, and weight loss does not occur.
Usually the body switches to fat as an energy source when there is an influx of blood to the area of fat deposits and the concentration of oxygen in them increases. You can tell this from the body when fatigue begins to be felt and heavy breathing occurs.
Therefore, in order to actively burn fat when running, it is necessary to jog (choosing a light or medium pace of running). It is desirable to run for 60 minutes, but no more. Then the metabolism actively switches to the breakdown of fats. However, more than 1 hour and 15 minutes of running is also not worth it: fats are refractory and are broken down slowly, the metabolism will start to take the missing energy from proteins, and you WILL LOSE muscle mass.
If you don't have free time to jog and burn fat, and you really want to lose weight, there is an option of interval running. This running is not suitable for you if you smoke or have heart and vascular problems. The lungs and circulatory system of interval running are under tremendous strain, but the results are worth it.
Interval running is a workout with maximum loads and rest periods. Usually it is done in this way - the first hundred meters are passed by active step, stretching the muscles, ligaments and increasing the blood flow to them. Then the next hundred meters you should jog, adjusting your breathing, in the next 100 meters you run a sprint, at the maximum possible pace and with full dedication, after the sprint you return to jogging and restore breathing, resting. Then we start the cycle again.
During interval running special physiological processes take place in the human body - sprinting a hundred meters expends an enormous amount of calories, so this distance is provided with energy from the liver's breakdown glycogen. Then, when the transition to stride is made, the liver tries to replenish the glycogen and readily available carbohydrates by breaking down fats - fats are consumed.
In addition, the sprint activates the blood flow to the muscles, so the oxidation of fats begins to activate with the release of energy - it is already stored in the form of carbohydrates. After 20-30 minutes of training you will be squeezed like a lemon, and fat will be actively burned. Moreover, there is evidence that after such a sprint workout fats are burned for about 6 hours more, and muscle mass is not dried out during such workouts.
So when you run you should not wear too many clothes (as many people do), because if you wear cotton pants and a sweatshirt in hot weather it will feel like you sweated a lot and lost some weight, but in fact only water came out with the sweat, and 100% of the fat is left. So dress exclusively for the weather. You have to let your body breathe.
