How much weight can you lose by running in the morning? What happens if you run every day? Correct distribution of aerobic exercise

Running is one of the most effective, useful and affordable pacemakers. Movement tones muscles, accelerates blood circulation, saturates cells and tissues with oxygen, stabilizes hormonal background. During it, the body receives the optimal amount of load, while using metabolic processes. All harmful and unnecessary substances collect in the vessels and are eliminated through sweat. As a result, excess calories are lost, and proportions decrease, and weight loss occurs. To experience everything beneficial features running, just master breathing techniques, warm up and update your sports wardrobe.

Running for weight loss: effectiveness of exercise

Regular jogging or brisk walking allows you to adjust your figure and lose extra pounds. You can play sports at any time of the year: outdoors, in the gym, at home on a treadmill. It is important to choose the optimal pace, speed and time of training.

Running simultaneously affects all muscle groups and accelerates the breakdown of sugars accumulated in the body. When the “sweet fuel” runs out, the body begins to use fat reserves as an energy source.

IMPORTANT! The fat burning process starts only after 40–50 minutes of monotonous running. In this case, you should not skip the warm-up stage, which also lasts at least 40 minutes.

During the destruction of subcutaneous reserves, a large amount of oxygen enters the blood. Metabolism accelerates, blood circulation increases, and waste and toxins are eliminated along with sweat. Exercise stabilizes the functioning of many internal organs (liver, intestines) and entire systems (cardiovascular, urinary).

Heart rate during running exercises

Pulse rate is an indicator of how fast the heart pumps blood. So, among professional athletes its value can be maximum. Training promotes elasticity and increases the size of the organ, so in one beat their heart pumps out significantly more blood than that of physically untrained people.

For weight loss, the optimal heart rate is 50–75% of the maximum. You can calculate the latter value using a test on a treadmill or exercise bike. However, professionals prefer to use a special formula: (220 - age - resting pulse) * 0.5 + resting pulse.

IMPORTANT! To calculate your resting heart rate, the old fashioned method is used. Place two fingers on the inside of your wrist and count the number of beats in 60 seconds. Typically, women have 70–80 beats per minute, and men have 60–70.

However, there is more modern method pulse counting - using a heart rate monitor. The device is worn on the wrist in the form of a watch and displays current indicators. During training, such an assistant will be simply irreplaceable.

results

For targeted weight loss, the first positive results appear in problem areas: on the stomach, hips, arms. The weight will go away gradually and irrevocably. At the same time, it is important to adhere to a certain training schedule, balance nutrition and water regime.

CAREFULLY! If your initial weight is high, you should start running only after consulting a professional trainer. Otherwise, long-term training and improper running technique can lead to injury and joint problems.

You can achieve noticeable lightness after just 1–2 months of training. On average, the number of kilograms lost ranges from 2 to 5. It all depends on the starting weight, body shape and nutrition during weight loss.

Contraindications

Running for weight loss is contraindicated for the following diseases:

heart disease;
poor blood circulation;
disorders heart rate(arrhythmia, tachycardia, etc.);
mitral stenosis;
thrombophlebitis;
cold;
chronic illnesses;
smoking;
injuries of the spine and joints.

Also, people with bad habits (smoking, excessive alcohol consumption), pregnant and nursing mothers should refrain from running.

How to run correctly

In order for running to be extremely beneficial, you must follow numerous rules. The result is influenced by a number of factors: clothing and shoes, quality of warm-up, correct technique, breathing. Basic recommendations will help you avoid common mistakes and lose weight quickly.

Study all contraindications and make sure that you are not a representative of one of the diseases.
If you have long-standing injuries, you should take an x-ray again and consult a specialist about the possibility of running.
This type of exercise is an aid to weight loss, so the results obtained from training should be supported by adequate sleep and nutrition.
Before jogging, you need to perform a strength load in the form of a warm-up. For better results, you can use dumbbells, a jump rope and other sports equipment.
You need to stick to one tactic and create your own training program. Some choose monotonous jogging, others prefer interval training or brisk walking.
The uniform for racing should be comfortable and not restrict movement.
If you have a large initial weight, it is best to start losing weight by walking, alternating slow speed with fast speed.
You should finish your workout with a cool-down. The complex includes relaxing exercises, hanging on a horizontal bar. This allows you to avoid protrusions and pinching.

Running for beginners: training from scratch

Inner motivation and enthusiasm are the key to successful weight loss. In order not to be disappointed in sports, you need to be prepared for the fact that the first run will not give immediate results. You need to train persistently, correctly and regularly.

A plan will help you keep yourself in shape. When creating a running schedule, you must take into account your own physical fitness, health status and initial weight. How much should you run when using running to lose weight? The first race is more of an exploratory nature. Its duration should not exceed 20–30 minutes.

For the next 5-6 days, it is best to choose a slow pace. The ideal option in this case is to walk quickly. Before the start, the muscles need to be warmed up and the ligaments need to be slightly stretched.

Warm-up and cool-down: video tutorial

Breath

The body's need for oxygen during continuous running increases tenfold. This process must be completely consistent with the body. Too frequent or infrequent breaths disrupt the rhythm and interfere with ventilation of the lungs. This will help cause dizziness and loss of coordination.

IMPORTANT! With proper breathing during the race, the lungs should be filled with oxygen by 25-40%. At the same time, the chest increases by about a third.

A simple technique will help you control the breathing process over long distances: inhale and exhale every 3 steps. If there is not enough oxygen, you can reduce the number of steps to 2. When sprinting, it is impossible to maintain proper breathing. The body compensates for this by breathing faster after stopping.

ADVICE! During the exercise, breathing through the nose and mouth can be combined. This will speed up the delivery of oxygen to the lungs. Your tongue will help protect you from cold air in winter. While inhaling, hold it as if pronouncing the letter “l”.

Time: morning or evening?

Initially, the training time should be selected in accordance with your schedule and biorhythms. If it is more comfortable to run in the evening, then you should not wake up at sunrise and vice versa. However, many experts are convinced that for weight loss morning jogging more effective. Upon returning home, breakfast will definitely not be left on your waist and will be quickly digested.

In the evening you should run 2-3 hours before bedtime. Such workouts help burn carbohydrates, not fats. After losing weight, running during this period will allow even those with a sweet tooth to stay in shape.

Weight loss program

When you can’t create a schedule yourself, you can use a ready-made weight loss program. Among several options, everyone can choose the one that suits them.

Table: running program for beginners

A week	Running plan	Total time
1	2 minutes run; 2 minutes walk. Repeat 7 times.	28 minutes
2	3 minutes run; 2 minutes walk. Repeat 5 times.	25 minutes
3	4 minutes run; 2 minutes walk. Repeat 4 times.	24 minutes
4	6 minutes run; 2 minutes walk. Repeat 3 times.	24 minutes
5	8 minutes run; 90 seconds walk. Repeat 2 times.	28.5 minutes
6	9 minutes run; 90 seconds walk. Repeat 2 times.	21 minutes
7	11 minutes run; 90 seconds walk. Repeat 2 times.	25 minutes
8	14 minutes run; 1 minute walk; 10 minutes run.	25 minutes
9	15 minutes jogging; 1 minute walk; 15 minutes run.	31 minutes
10	30 minutes run.	30 minutes

Table: weight loss in 2 months

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1 Week	Run for 30 minutes.	Strength training 15 minutes.		Rest.	Strength training 15 minutes.	Run for 30 minutes.	Rest.
2 week	Run for 35 minutes.	Strength training 30 minutes.		Rest.	Strength training 30 minutes.	Run 50 minutes.	Rest.
3 week	Run for 40 minutes.	Strength training 30 minutes.	8 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 55 minutes.	Rest.
4 week	Run for 30 minutes.	Strength training 15 minutes.	6 interval sprints up the mountain.	Rest.	Strength training 15 minutes.	Run 45 minutes.	Rest.
5 week	Run 45 minutes.	Strength training 45 minutes.	9 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 60 minutes.	Rest.
week 6	Run 50 minutes.	Strength training 45 minutes.	10 hill interval sprints.	Rest.	Strength training 45 minutes.	Run 65 minutes.	Rest.
week 7	Run for 40 minutes.	Strength training 30 minutes.	7 interval sprints up the mountain.	Rest.	Strength training 30 minutes.	Run 50 minutes.	Rest.
8 week	Run 55 minutes.	Strength training 45 minutes.	12 mountain interval sprints.	Rest.	Strength training 45 minutes.	Run 70 minutes.	Rest.

You can run at a pace that suits you, using 65% of your possible effort.
For strength training, squats, lunges, push-ups and planks are suitable.
For the interval type, it is necessary to perform a warm-up. The duration of one race should be no more than 30 seconds. To regain strength, you should run down the slope and rest for 2 minutes. At the end of the workout, it is recommended to run quietly for 10 minutes.
Rest can be replaced with a relaxing half-hour run.
On a free day from training, it is advisable to walk a lot in the fresh air, do yoga or other relaxing sports.

Technicians

Each type of running has its own characteristics and can be used for weight loss in different areas. Besides, various techniques allow you to influence individual groups of muscles and organs. Jogging according to all the rules will ensure health and energy for a long time.

Jogging

The concept of jogging was introduced by runner Arthur Lydiard in 1961. This type is ideal for weight loss and does not require special training. During such an activity, a person reaches speeds of up to 8 km per hour. The whole essence of the technique lies in the short-term lifting of the body from the ground. When one leg is in the air, the other is sure to be on the surface of the earth. Landing occurs on the entire foot, not just on the toe. In its execution, jogging is very similar to fast walking. The only difference is the moment of flight, when one leg is replaced by another.

Women and men are allowed to jog at any age, with different builds. The technique is completely safe and painless.

Easy

One of the types of health-strengthening running is light. On the world stage, the name “footing” has become more popular, which stands for walking at a high speed pace. The technique is suitable for obese people suffering from shortness of breath. Walking can also be done by beginners or leaders. sedentary lifestyle life.

During it, minimal work is performed, so the method cannot be considered as running for weight loss. Footing can be used in the intervals between main runs at an average or fast pace, as well as on days off from training.

Uphill

For uphill running, any area with elevation is suitable: a hill, a mountain, a steep climb. At the gym, you can adjust the treadmill by changing the incline. The main thing is that the area is not slippery or dangerous, and the air is cold and damp.

It is recommended to include this type in a weight loss program 1-2 times a week. All muscle fibers take part in the process, which contributes to the effective burning of fat deposits. Hill climbing is ideal for correcting the thighs, calves and arms.

With acceleration

Interval running helps not only develop endurance, but also lose weight. Not only professional athletes, but also beginners can use the acceleration technique in their training. The essence of the technique is to alternate speeds: one section of the path is run at a slow pace, the second at the fastest possible pace.

Energy consumption during exercise doubles. More calories are burned, so weight loss occurs faster than usual. The technique is suitable for correcting and eliminating extra centimeters in any area, and also has a beneficial effect on the overall tone of the body. You should practice speed running no more than 1-2 times a week.

5 km each

Running 5 km every day, a person spends from 2 to 2.5 thousand calories. It is important to maintain the same speed and not leave the distance. In periods of extreme fatigue, you can switch to brisk walking and then return to running again. The technique is suitable for those who suffer from heavy weight and have free time. On average, training takes 1–1.5 hours.

At home

If you can’t visit a park or stadium, you can always set up a running space at home. For these purposes, you can use a treadmill, a jump rope, or simply walk in place. It is important not to be lazy and follow the given program. To avoid damage to the joints and spine, be sure to wear special shoes and uniform.

The optimal training period for burning fat is 1 hour. During this time, a person walks about 8 km in place. With a small initial weight, it is recommended to use weighting materials: elbow pads, knee pads with filler.

Differences for men and women

Running training has a positive effect on men's health. This type of physical activity helps to develop the muscular corset, increase the body's endurance and improve potency. Women, thanks to running, can eliminate excess weight, regulate hormonal levels and normalize metabolic processes. The skin is saturated with oxygen, takes on a healthy and radiant appearance, and the body becomes toned and elastic.

Cloth

Clothes and shoes for running, first of all, should be comfortable, light, elastic and pleasant to the body materials. The ergonomic sole of the sneakers promotes even weight distribution and relieves stress on the joints. Also, the uniform must be appropriate for the season. In winter, you will need a warm, windproof sports suit, and in summer, it is enough to prepare leggings or shorts with a T-shirt for training.

To concentrate the results of running on problem areas, resort to creating a “greenhouse effect”. For this purpose, synthetic fabrics that do not allow air to pass through are used. However, this is only a myth that is fraught with negative health consequences. Any accessories for losing weight while running are just a marketing ploy and lead to a sharp increase in body temperature. The consequences are problems with the cardiovascular system, kidneys, water-salt imbalance and swelling.

Running, jumping rope or walking: which is better?

To achieve the best results, weight loss must be comprehensive, so absolutely any exercise that helps eliminate excess weight is suitable. However, if the choice is between walking, running and jumping rope, then it is better to give preference to regular jogging in the fresh air.

Running training, in addition to its targeted action, has enormous benefits for overall health. In addition to the lost pounds, you can strengthen your immune system, heart, blood vessels and improve the condition of your skin.

Walking is a natural process, so it does not carry any muscle load. You can use it for weight loss only if you walk huge distances a day. Not everyone has that much free time for this. The best option walking applications - intermediate load or warm-up element.

Jumping rope training is also not the main way to lose weight. A monotonous exercise affects a small group of muscles and causes addiction to the load. Jumping rope takes place only as an element of the main training.

Running is perhaps the most effective form of fitness. During it, muscles use fat to get energy, so we lose weight.

Running uses the entire body. The muscles of the legs and buttocks push off the ground, the muscles of the back and abdomen help maintain balance, the muscles of the arms and shoulders set the amplitude of the step. This allows you to burn up to 500 kcal per hour even with slow running. And the best part is: learning to run correctly is much easier than learning aerobics or exercise equipment!

How much and when?

According to the College of Sports Medicine (USA), to lose body weight to normal, it is most effective to run 3-4 times a week for 30-40 minutes. However fat people, as a rule, are not physically fit enough to withstand such a regime without harm to the heart and joints. Therefore, American doctors recommend starting with jogging for 15-20 minutes, 2 times a week, and actively walking 2 times a week for 30-40 minutes. Gradually increase your running time and replace walking with running. According to Americans, 2-4 months is enough to completely switch to running in the desired mode.

Running time - morning or evening- for many is a stumbling block. Some argue that running in the morning is harmful, since the body is still sleeping. Others claim that a morning run gives you tone for the whole day. Make the simplest and most reasonable decision: run when it is convenient for you personally. Let those who are unable to wake up an hour earlier run in the evenings and on weekends. For those who fall asleep on the go in the evening, morning jogging is usually quite manageable. You will lose weight anyway!

The only prohibition: Don't run on an empty stomach. The fact is that the body cannot run on fat alone. He needs at least a small amount of carbohydrates to warm up and get into fat burning mode. And, for example, in the morning, when you have not eaten for at least 8-10 hours, there are almost no carbohydrate reserves left in the body - they were all used up overnight to maintain metabolism. Therefore, few people manage to hold out on an empty stomach for the 40 minutes that are needed to lose weight. So before going out, drink sweet tea or sweet juice, you can eat a couple of marmalades, marshmallows or marshmallows. Carbohydrates from them will instantly enter the bloodstream and give strength for an effective run. Those who run during the day or evening usually do not have this problem.

Where and how?

An important condition for losing weight is relatively fresh air. It’s not for nothing that we say about fats that they “burn.” The process is really similar, and, like any combustion, it requires oxygen. So, a square, a park, a stadium (even a school stadium) - there will probably be something nearby. Particularly difficult climbs can be done on foot at first, but over time, be sure to try to run up them - running uphill is excellent for removing fat from the lower abdomen. Much better than the banal “pumping” of the press! Well, it’s better not to go too hard downhill, especially steep ones, so as not to damage your joints and ligaments. Try to slow down the frequency of steps on descents, but take the step itself as wide as possible, as if hanging in the air longer. This will allow you to master correct technique running.

Running is a natural movement so listen more carefully to your body. Try to run with sweeping steps, rather than frequent and small steps. Lower your entire foot and “roll” along it from heel to toe. At the moment of take-off, additionally push off with your toes. Be sure to run at your own pace! If you start to feel out of breath or have a tingling sensation in your side, slow down or start walking quickly.
Another frequently asked question- how to breathe correctly when running? Recommendations in this regard are given by Irina Guseva, a sports doctor and fitness diagnostics specialist: “You must breathe deeply. It is ideal to inhale deeply through your mouth and exhale equally fully through your nose. The second is often not given to city dwellers due to rhinitis, allergies, etc. Then exhale through your mouth too, it is non-lethal, except that you will get tired a little faster. Inhaling and exhaling through the mouth is not at all a hindrance for losing weight.”

Taste and color

It is most comfortable to run in tight-fitting clothes. The classic outfit for a runner is a T-shirt or sleeveless vest, with “bicycle shorts” or leggings underneath. You can choose anything, but keep in mind that there should be flat knitted seams between the legs and under the arms - it is very easy to chafe the skin when running. Those who plan to run in the evenings need a lighted trail or personal lighting: a special flashlight for skiers and runners. It is attached to the forehead like a miner's, but weighs only 200-300 g.

The only mandatory item for running is running shoes. Don't run in shoes that are ten years old or of unknown origin! For an overweight person, the load on the feet, legs and joints is even higher than that of professional athletes, and yet you are going to lose weight, not treat injuries! Most injuries to those losing weight while running are caused by bad shoes. Firstly, such “shoes” are too heavy (500-600 g) and therefore overstrain the lower leg, calf and even thigh - but they are unaccustomed to it and have a hard time! A pair of good running shoes (Asics, Adidas, Mizuno, Nike) weighs only 270-350 g, even in size 45.

Secondly, bad shoes don't absorb your weight when you land, causing your knees and spine to suffer. Third, good running shoes protect the ankle, prevent flat feet, stabilize the foot, improve push-off... and much more.

In hot weather, take water with you (150-200 ml for a 40-minute run). Sweat is 96-98% water, which means your blood will become thicker as you run. It will be difficult for the heart to pump it, and this is dangerous. It is better to drink non-carbonated water: the gas dries out the mucous membranes of the mouth and you will want to drink even more. Are you ready? Then go ahead!
Short

Scientific approach

The length of your run can be increased by no more than 5-10% per week! If you started with 2 km, you can run five in no earlier than 15 weeks.
By the way

Food before and after

40-60 minutes before jogging It would be wise to eat oatmeal with fruit, or muesli, or a couple of bananas.

After running - kefir or milk, yogurt, egg, cottage cheese, low-fat boiled chicken or fish, vegetables, apples, oranges.

The number of kilograms lost in thirty days is directly determined by the time during which excess weight was gained. One should take into account the lifestyle that a person led and how he ate.

Excess weight makes it easier to lose weight. The more a person weighs, the easier it is to lose excess weight. The hardest thing to get rid of are the last few kilograms, or rather two to five. The main thing is to lose weight correctly. You can't stick to a strict diet. Otherwise, health problems cannot be avoided.

Don't neglect training. Some calories are lost during exercise. Thanks to various variations weight loss, including those based on proper nutrition without physical activity, as well as through training, gym classes, jogging and other things.

How much can you lose without exercise and on proper nutrition in a month?

Losing weight involves the body first losing excess fluid. The two to five kilograms that are lost in the first week are not excess fat, but water. Fat reserves begin to disappear only from the second week. How much will be lost depends entirely on individual characteristics. What matters is nutrition, activity, whether there is a predisposition to obesity, hormonal levels, and health.

The exact indicators depend entirely on the individual. To maintain health and maintain weight, it is not recommended to lose more than 1-1.5 kilograms per week, which is about 200 grams per day. Strict restrictions allow you to lose much more mass. However, it will return as the body begins to store fat to have an energy reserve in case of starvation.

It has some restrictions that must be observed:

Absolutely any meat is prohibited, that is, from killed animals and birds;
Strict veganism requires the exclusion of dairy products, fish, and eggs from the diet.

Such a diet provokes a deficiency of animal protein. Its deficiency leads to a significant decrease in muscle mass. Consequently, weight is lost not only due to fat deposits. A certain proportion of kilograms are lost due to muscles. The result of this can be dystrophy.

Digestion of animal fat and protein contained in meat forces the body to spend approximately four hours on digestive processes. If you stop eating meat products, your own reserves of protein and fat will begin to be used up faster. A person will begin to lose from 2 to 3 kilograms per week, but muscle fibers will begin to disappear along with them. By eating this way, you can lose up to 15 kilograms in a month, but still look unhealthy.

Stick to vegetarian food recommended for people with blood type II. This is due to the characteristics of the body, which better assimilates plant rather than animal food. For other people, such nutrition is not balanced, that is, it is contraindicated.

On a protein diet

It is considered most effective in the fight against extra pounds. Eating protein foods for a long time is not recommended. Excess of nutrients leads to disruption of the excretory organs. The monotony and imbalance of the diet provokes the fact that the body is constantly under stress and becomes vulnerable, which means that the lost kilograms can return again. Therefore, it is permissible to adhere to such a diet only for a short period of time.

By eliminating carbohydrates from the diet, weight loss occurs mainly due to the loss of energy reserves, that is, fat deposits. Muscle mass remains virtually untouched due to reduced portions, frequent meals, large quantity proteins. The first week of a protein diet allows you to lose almost 7 kilograms if the excess weight is 20 kilograms or more. Then the excess weight will begin to fall much more slowly. The rate of weight loss will be from 200 to 250 grams per day.

Combining proper nutrition and exercise

Physical activity provokes additional burning of calories (both incoming and stored as fat deposits). Performing cardio training allows you to lose about 800 kcal per hour, which makes a significant contribution to the fight against excess body weight. Each gram of fat contains about 9 calories, which means that within a sixty-minute workout, about 90 grams of fat are lost, if you don’t also take into account the fluid that comes out with sweat.

To achieve maximum effect, adherence to the following rules:

compiling a diet predominantly from protein foods;
minimizing foods high in carbohydrates, especially fast ones, which include baked goods and confectionery;
consumption of simple and complex carbohydrates only in the morning;
compliance with the drinking regime;
training three to four times a week;

If you run every day for 30 minutes

In half an hour of running, about 400 kcal are burned, but only if the load is correct. It assumes that the pulse must be rapid, that is, at least 120 beats per minute. If you calculate the amount of fat burned, it will be approximately 45 grams. It is important to remember here that energy from the fat depot begins to be consumed only 20 minutes after the start of jogging. The exception is running on an empty stomach. If you exercise after eating, only the calories you eat will be burned.

Exercise and weight loss

Complex workouts make no sense without a balanced diet and when you overeat. People who consume from 3000 to 4000 kcal per day, even while intensely exercising, can gain weight and not always muscle mass. This is due to a violation of the basic principle of losing weight, which is that the number of calories consumed should be less than those expended.

What if you don't eat after six in the evening?

This principle of nutrition works only in cases where you go to bed no later than 22.00. Fasting for four hours and then for another whole night sends a signal to the body that it needs to accumulate energy. Low-fat fermented milk products drunk before bed will not do any harm. Kefir, for example, perfectly satisfies hunger, does not contain carbohydrates, and therefore is not stored as fat.

No more than 1000 kcal per day

Proper nutrition, which allows you to lose weight and not plunge the body into a state of storing energy in reserve, requires maintaining a daily caloric intake of 1200 calories. If there are no more than 1000 kilocalories, this will entail Negative consequences. Eating at such a pace, a person sooner or later breaks down, and any excess immediately begins to be deposited in fat, and if you return to your usual diet, even more intensely.

1200 calories per day

Reducing the energy value of food is the most the right way losing weight. It all depends on the source of calories. If 1200 kcal comes from confectionery, you won’t be able to lose weight. The kilograms will begin to fall off if a balance is maintained between carbohydrates, fats, and proteins, that is, in a ratio of 30% to 20% to 50%. Sugar is definitely prohibited. If you eat a balanced diet, you can lose 4-6 kilograms every month.

What are the consequences of losing weight quickly?

Rapidly lost excess weight always brings health problems. The body, exhausted by diets, leads to a decrease in speed metabolic processes, digestive dysfunction, as well as anemia.

How much can you really lose from one and a half months to six months without harm to your health?

The fastest results in losing weight come at first, when excess fluid leaves the body and swelling goes away. Subsequently, the weight begins to come off more and more slowly. In the first month you can lose 5, and if you also train, 10 kilograms. In each subsequent week, you will lose from 0.5 to 1 kg, and there will be periods when the weight stays the same.

What affects the rate of fat burning

Everyone loses fat differently, which is due to three factors:

Food. Fat deposits disappear faster if you consume a minimum of fats and carbohydrates.
By training. Thanks to physical activity, extra calories are burned.
Metabolism. A slow metabolic rate means that fat is burned slowly or not at all. Loads and proper nutrition allow you to increase your metabolism.

If you follow these three rules, the fat will begin to disappear effectively.

To lose weight without health consequences, you need to lose no more than one kilogram weekly. This allows you to maintain your metabolic rate and not cause harm. internal organ, do not lose skin elasticity, and also save energy to fight excess weight. If you follow this rule, the result will be maintained for a long time.

The main thing is to avoid the following mistakes:

Starve. If caloric intake falls below permissible norm, the body begins to accumulate fats at an even faster rate, which means that metabolism slows down.
Avoid fats. Only trans fats are harmful, while unsaturated fats are healthy and necessary. Free fats, combining with molecules of unrefined oils, are removed from the body and speed up this process.
Avoid salt. Adding flavor to food, if the water-salt balance is disturbed, it is capable of retaining excess liquid. Salt does not affect weight loss, but in order to preserve bone structure and prevent cramps, it must be present in at least 2 grams per day.

How to count calories?

It is best to track the amount of calories you are losing using a special food diary. Using tables of dietary fat and calorie content of foods makes it easier to track your daily calorie intake. The main thing is to take into account the exact mass of the portion.

Eating about 22-26 kcal per kilogram of your own weight helps you lose weight and stay healthy. Multiplying your weight by the norm allows you to calculate your daily calorie intake, taking into account the fact that the amount of protein per 1 kilogram of weight should be 2-3, the same amount of carbohydrates, and fat 1-2 grams. Calculating how much this is in calories allows you to take into account the fact that for every gram of protein there are 4, carbohydrates - 4, and fat - 9 kilocalories.

Losing weight requires compliance with several important rules that must be followed in order to maintain the achieved result and not harm your own health.

Proper and dietary nutrition

The following rules must be observed:

eat small meals every three hours;
be sure to have breakfast, since the calories incoming in this meal are the most important;
snack on vegetables, dried fruits, dairy products, fruits, nuts;
never overeat;
do not undereat at night;
do not eat carbohydrates in the evenings, with the exception of fiber-rich vegetables.

Fat burning workouts help you lose even more weight. The main thing is to choose the right program and loads. A professional trainer can help you create it. If you exercise on your own, you should run, ride a bike, do endurance exercises, and use cardio equipment. The duration of training should be from 40 to 60 minutes, and the pulse should be 120-160 beats per minute.

You should start practicing with a warm-up. Fast walking allows you to warm up your muscle ligaments. To avoid getting tired, you need to run at intervals. Five minutes of running and two minutes of walking. If jogging is done daily, then you need to exercise for at least half an hour. Hour-long workouts will bring results if you run at least three to four times a week.

You can't run on a full stomach. You should wait at least an hour after eating. It is forbidden to eat up your fatigue with fatty and sweet foods. It is better to drink water, and you should eat only 30 minutes after your run.

Nutritionists will never advise anyone to follow a mono-diet based on one or two products. Experts recommend not restricting calories too sharply. Otherwise, stress will lead to breakdown and uncontrolled overeating. You don't have to give up all your favorite foods. Once a week you can indulge in a salad dressed with mayonnaise, low-fat sour cream or kefir.

Professional fitness trainers note that many people, wanting to lose weight, train for two or three hours and then also fast. This does not allow you to speed up weight loss. Prolonged physical activity only leads to fatigue. A tired body does not release the energy accumulated in the fat depot, since it needs it for “survival”. Fasting leads to a decrease in metabolic rate.

Trainers advise moderate physical activity and good food after classes. Food eaten during this period of time, on the contrary, is quickly absorbed, restores the body, relieves fatigue, which makes the process of fat accumulation unnecessary.

Summarizing

Running in itself is a complete body workout that is accessible and simple. At the same time, you should understand how to run correctly in order to evenly distribute the load on the body. In most developed countries, jogging is very popular due to its accessibility and benefits. Many novice runners are interested in the question: what will happen if you run every day? This issue needs to be looked into carefully.

What happens if you run every day and is it worth doing?

1. For a professional athlete, training every day is a necessity. In addition, to improve performance, you need to run every 7-8 hours.

2. Experienced athletes should also go jogging every day. There are also people who run at any time convenient for themselves. Training does not cause any difficulties, since the muscles get used to the load gradually.

3. Beginners should go to the gym every day Treadmills Not recommended. They do not yet have enough experience and special knowledge about technology. Thus, they have higher injury rates. If you have no more than a couple of months of running experience, you shouldn’t run every day. The ideal option is 3-4 times a week for 30 minutes. After 3-4 months, it is allowed to increase the amount of training.

The main thing is to correlate the body’s capabilities with well-being.

Correct distribution of aerobic exercise

1. Each day of training should begin with a warm-up with a distance of no more than a kilometer. The pace should be leisurely, and therefore warming up takes about 8 minutes. For people prone to obesity, jogging can be increased to 10 minutes.

2. Once a week you need to do a full cross-country workout. The total distance cannot exceed 3 kilometers, and the duration is 20 minutes. Such a program improves metabolism, relieves stress in the body and helps restore strength. If you gain very little weight and suffer from thinness even with proper nutrition, you should give up jogging. Restoring muscles or training in the gym will be more useful.

Running is one of the most accessible and effective types of physical activity for the average amateur. Therefore, athletes often get excited and want to run more. I will tell you in this article what running every day can lead to.

We will also consider the main points of view on this issue, and also find the answer based on my practical experience.

How appropriate is it to run every day?

Yes, you can run every day. For example, if you are preparing for the start. Or running experience allows it. But if you have recently started running or have just recovered from an injury, it can cause harm.

As in any business, in running you should determine your main goals that you want to achieve in the tangible future. We should also consider the level of fitness with which we approach regular running.

Conventionally, the following categories of amateur runners can be distinguished:

Beginners
Runners with a running base
Runners preparing for amateur competitions

For a person who is just starting his running “path”, who has decided to run to lose weight or tone his muscles, I would advise starting with a light 10-30 minute run every other day. In my running life, I have learned and realized the importance of a rest day as one of the most effective restorers of fitness. This training regimen should be followed for the first month, after which you can safely add running days, but gradually and with a sensitive analysis of your physical condition after increasing running volumes. The duration of training should be kept in the range described above - 10-30 minutes.

For a runner who already has a certain base of running form, it would be appropriate to run 40-50 minute cross-country runs every other day. Depending on the pace, the distance that an athlete can cover with this duration of training can vary from 5 km to 10 km. I would like to emphasize that a day of rest during the recovery process is important. On these days, you can perform exercises in the “General physical training” category.

You need to run every day at a pace that is comfortable for you, which allows you to carry on a conversation without. It's important to watch your pace when running with music. Sometimes a track that is too rhythmic can motivate you to increase your pace, which can negatively affect the results of the rest of your workout.

Separately, we should consider the category of runners whose goal is to participate in amateur competitions.

In this case, running every day will be quite advisable, provided that a reasonable proportion is observed.

The training week of a runner preparing for a race consists of the following elements:

Low intensity running
High intensity running
Running and exercises aimed at strengthening muscles, joints and ligaments

With such a schedule, it makes sense to add light jogging on rest days in the time range of 20-40 minutes. At the same time, you should constantly listen to your body and the signals it sends. Accumulation of fatigue and a sharp increase in running volumes can lead to inflammation of the periosteum and hypertonicity of muscle tissue.

Frankly speaking, in my training process I am a follower of the concepts Arthur Lydiard"Running with Lydiard" Matt Fitzgerald"Running 80/20" and Jack Daniels"From 800 meters to marathon."

According to the above-mentioned authors, the training process, for the most part, should consist of training in the low-intensity zone. The low-intensity zone is considered physical activity with a heart rate of up to 140 beats per minute. With such physical activity General endurance increases, recovery processes occur in the body, and metabolism accelerates.

Arthur Lydiard is a devotee of running every day, in a low-intensity zone. But it should be clarified that, in his opinion, such training is useful in case of large volumes.

Matt Fitzgerald, in his work describes the concept of the 80/20 model. The concept brings a new perspective to running in two ways: first by demonstrating the effectiveness of training in low intensity zones, second by introducing numerical goals that rely on Seiler's scientifically proven constants - clear numerical benchmarks of pace, perceived effort and volume. in the low intensity area.

Jack Daniels did a great job, the embodiment of which became a real running Bible - “From 800 meters to the marathon.”

The answer to the question: “Should you run every day or every other day?” can only be obtained after a clear understanding and awareness of the ultimate goal of your training process.

I suggest leaving running every day - 2 times - to professionals who have built an entire daily schedule that promotes recovery and allows you to run every day - 2 times.

Running every day can bring both benefits and troubles. To find out exactly how to make running not only safe but also useful for yourself, click on the picture.

Run every day. Pros and cons

By systematizing the main positive facts of running every day, we can highlight a number of health benefits.

All FOR running every day

Is it good to run every day? Read about all the advantages:

Running in the morning helps you optimize your workday schedule and use your time effectively
People who run regularly suffer less from vision loss in old age.
Systematic running loads, in a low intensity zone, improve the functioning of the heart, as well as the vascular system of the body
Men who jog regularly (at least five hours a week) reduce the likelihood of erection problems and also improve blood circulation in the prostate area.
According to a study by scientists from the University of Missouri, running strengthens bones much better than any other aerobic activity.
Regular jogging helps improve productivity and concentration
By running in the evenings, people with sleep problems fall asleep much faster and sleep longer.
Running improves upper respiratory function, according to a Swedish study
Regular jogging has a positive effect on life expectancy
Runners who run 6-12 km per week reduce their risk of developing cardiovascular disease by 40%

Everyone is AGAINST running every day

Endurance running can have a catabolic effect. In other words, your body begins to burn its own muscles. However, with a balanced diet this effect can be avoided.
Quite a high morbidity rate. Every recreational runner experiences common running injuries such as knee pain, shin splints, Achilles tendinitis, plantar fasciitis, and iliotibial band syndrome (ITBS).
Many cardiologists argue that high volume running over several years can cause coronary artery calcification, diastolic dysfunction, and increased stiffness of the large artery walls. Other studies have found that high volumes of running can cause problems with the right ventricle of the heart.
According to a study by the American College of Cardiology, runners who run too much reduce their life expectancy as much as those who are inactive.

The difficulty of running every day

One of the main difficulties of running every day is overestimating your physical capabilities and physiological data. The result is an accumulation of fatigue that will lead to problems such as inflammation of the periosteum or overtraining. The solution to this problem is to reduce running volumes or start running every other day.

The next difficulty is the loss of motivation to run every day. For many, it is important to set a clear, visible and tangible goal. For example, this is participation in amateur competitions, for which you should build your own training program. It would be advisable to share with your friends in in social networks your goals and intermediate results, which will also motivate you and not break down, systematically achieving your goal.

You should create a flexible training program that can be adapted to life circumstances and difficulties encountered. Sometimes you should either postpone your workout or move it from morning to evening. You should also consider psychological condition, which can play a cruel joke on your workout. Listen to yourself - this is one of the most important components of the success of the training process.

How your joints react to running every day

Among joggers, joint diseases and other related problems are common. In most cases, the root cause of this is typical mistakes when choosing running shoes.

Important! Choosing the right running shoes for your regular running workouts will help protect your joints from unnecessary wear and tear. In most cases, it is worth purchasing sneakers with a high degree of cushioning, which will reduce the load on your joints.

Special attention should be paid to warming up before each run. A good warm-up reduces the risk of a negative joint reaction.

Cyclic loads actively remove beneficial microelements from the body, including calcium. You should additionally include foods containing calcium in your diet or drink calcium tablets. From time to time it would be advisable to drink chondroprotectors.

conclusions

You can run every day! But it should be remembered that the main factor in deciding whether to run every day is an objective assessment of your physical fitness, as well as determining the goal in the form of participating in a race or overcoming a particular distance.

If you want to start running, it's best to do it according to a pre-prepared plan. We have one! Just look at the day of the week and do the amount of training our trainers suggest. Enter your email to which we will send the plan absolutely free!