Movement - that's life!A run - it is also a healthy and harmonious life!No wonder the active fitness, and primarily it is running, it is recommended to those who want to bring the weight and shape in perfect condition.However, apart from good, running harbors and pitfalls that are strongly encouraged to consider going out for a jog.As the running to lose weight and not to harm health?
choose the time for running
turns out, the effect of jogging on the body varies depending on the time of day.Run in the morning on an empty stomach, it is useful to those who expect a rich and energy-intensive day.Running energizing, "wakes up" the body and warms up the muscles.In addition, the energy required for running, hungry body gets from fat, as a result - the fat is burned slowly.Morning is considered the best time of day to run yet because trains cardiovascular and respiratory systems, which further positive impact on the results of the runs.
Running evening also well coached vital systems of the body and helps to reduce body fat.However, irritability and energy is not the best way affect the possibility of sleep.A dream - and this has been proved - the best beauticians and last but not least fat burner!
Compute while jogging
How to run to lose weight?Despite the fact that the fat burning process starts after 30-40 minutes of intense cardio workouts for beginners is best not to overdo it.15-20 minutes at a moderate pace for the start will be enough.It is important to monitor the well-being and to adapt to it.Running to lose weight, preferably every day, and it is better to devote to this task 15 minutes a day, once a week - an hour.It is important to regularly and systematically.Over time, the body is accustomed to the stress should increase the duration of the run up to 50 minutes or more.
Power
nutrition is not in last place for those who wish to know how to run, to lose weight.If while jogging the morning, then half an hour you can drink a glass of warm water with a spoonful of honey or eat half a banana.It is important to avoid a feeling of well-fed comfort.However, after running should refresh more thoroughly: oatmeal without sugar, water, fruit and low-fat yogurt or cottage cheese.
Before the evening jog is also important not to load.Eating - 2-3 hours before jogging after a low-fat cottage cheese can be eaten and the apple.
Outfit
Practice shows that not enough to know, how run.To lose weight, you have to be clear, what jogging.Firstly, the need comfortable shoes, ideally - especially for racing.I do not think that this is a publicity stunt or a waste of money.Running shoes equipped with shock absorbers that protect the joints from excessive load, in addition, it allows the skin to breathe and fixes the foot.You will also need tight tight shorts or sweat pants that will not interfere during the run;T-shirt or top, tight to the body, and a sweatshirt or jacket, retaining heat.
We run correctly
- Warming.Each training session is preceded heating: lunges, squats, stretching.You can make a circular motion with his hands and head rotation to propel blood throughout the body and awaken the body still sleepy.It is important to develop the joints.To do this, make circular movements in the knees and feet.
- running. After stretching and training can start to run.The best option of running for weight loss - an interval in its own rhythm: that is, the alternation of intervals with the maximum possible speed, which corresponds to the speed of jog.This type of racing is considered the most suitable for those who are wondering how to run to lose weight.Because not only it helps burn fat, but also keeps the muscles, "podsushivaya" them, which gives the coveted terrain and sexy body.When running, it is important to remember that you need to put a full stop, avoiding productions on the heel or toe.Steps and movements should be confident and rhythmic.
- speed. gradually increasing speed to the start jogging, you should stay at a reasonable and comfortable.Then, the entire distance run, you can specify the rhythm, for example, a minute - the maximum speed, 4 minutes - jogging.Beginners makes sense to add a minute walk at a fast pace.Thus, it is necessary to alternate running on all scheduled distance.Building on its well-being, you can and should change the time and running speed.The main thing is to do no harm.A curious fact and indisputable advantage of interval running: fat burning after a run lasts for at least 6 hours!
Cheers!
