SPORT How to lose weight by running, but maintain muscles

How to properly run to lose weight

One of the important factors in the influence of running on weight loss is the high consumption of oxygen - the main fat burner. It’s not for nothing that running is called aerobic exercise, since it is performed with oxygen available.

An important condition for training aimed at losing weight is a well-ventilated room, or fresh street air, and proper breathing while running.

It is important! Correct breathing when running should be accompanied by a quick and sharp inhalation, and exhalation should be, on the contrary, gradual and smooth. You need to inhale through your nose and exhale through your mouth.

Another important factor for losing weight is your heart rate zone. Heart rate plays a crucial role in weight loss.

1. The lower heart rate threshold at which fat burning continues is 120 beats per minute.
2. The upper threshold at which fat, not muscle, is still burned, and the heart muscle does not receive excessive stress, is 160 beats per minute.

These are averages. But for everyone, you can calculate an individual heart rate zone, depending on age.

We subtract your age from the maximum heart rate of 220 beats per minute. Let's take 30 years of age as an example.

• 220 - 30 = 190 beats per minute - we get our maximum heart rate.
• We multiply our maximum by 0.6 to calculate 60% of our own maximum.

190 * 0.6 = 114 beats per minute - the lower limit of the pulse.

• We calculate the upper limit of the heart rate, 80% of the maximum.

190*0.8=152 beats per minute.

Therefore, for the age of thirty, the permissible heart rate zone is 114 – 152 beats per minute.

In this way, it is necessary to calculate the individual heart rate zone at which effective fat burning occurs without harm to the heart and muscles.

Jogging

So, the question is: how many calories does jogging burn? If you are a beginner, if you have just started running, then your kilocalorie consumption will reach 500-600 kilocalories per hour, but if you have already mastered this running technique perfectly, and this is a matter of a couple of months, then you can burn one and a half thousand kilocalories with 2 hour jogging session. Jogging is, so to speak, a starting point; all people can do this kind of jogging: overweight people, women and men, even for children this jogging is extremely useful

Jogging is, so to speak, a starting point; all people can do this kind of jogging: overweight people, women and men, even for children this jogging is extremely useful.

It burns a small amount of calories (relative to others), but is ideal for a beginner.

How much should you run to lose weight?

The duration of the workout also plays an important role. To achieve your goals, you should not exceed 60 minutes of running. Training for more than an hour will not only overwork the body as a whole, which, on the contrary, will slow down weight loss, but also begin to burn muscle fibers. But there is no point in training at all for less than 20 minutes.

The optimal running time for weight loss is considered to be 40-50 minutes.

To run effectively, it is important to take less rest without lowering your heart rate, but it is not necessary to run at the same pace. Interval jogging is also suitable for fat burning, in which you spend more time running and a little less time walking.

You can run both outside and on a treadmill in the gym. Special simulators are adapted to set the angle of inclination - to simulate climbing uphill. This method is perfect for interval training; instead of resting while walking, climb uphill. By increasing the load, you can burn more calories, and also put more stress on your buttocks and hamstrings.

Doesn't running burn fat?

The higher the intensity (running speed), the more carbohydrates and proteins are burned, and fats fade into the background. The opposite is also true: low intensity burns fat, and proteins and carbohydrates are proportionally reduced. This is the reason for the myth about fat-burning workouts and the appropriate pace.

Example:

1. Running at 5 km/h (low pace) – burns 5 kcal/minute – 100% of energy comes from fat
2. Running at 10 km/h (high pace) – burns 10 kcal/minute – 50% of energy comes from fat

In the first case, you spend 5 kcal per minute from fat, and in the second, the same - 5 kcal. There are no significant differences when compared between training types. That is, running speed does not determine how much fat you burn.

All sorts of stereotypes about low pace, 25 minutes of running, etc. do not have a scientific evidence base. Now physiology is 100% sure of all of the above. Running speed simply determines the development of strength endurance, positive lung capacity and the overall load factor for the muscular system. In terms of calories, you will burn more when running fast, but the amount of fat burned will not be greater than when running at a slow pace.

It is also important to note that classic low-heart rate, low-speed cardio burns primarily fat, but the subsequent contribution to calorie expenditure throughout the day is minimal. Intense strength training does not burn a lot of fat during physical activity, but at the same time forces the body to use fat to maintain energy metabolism for the remaining time

Is there a difference?

For the average amateur dieter, no. You shouldn't bother yourself with such trifles. Burning fat in a workout to change your appearance is science fiction. 8 km will produce approximately 66 grams of fat burned, under ideal conditions and a low pace with heart rate monitoring. Half of them will be water. 30 grams per 8 km is quite weak, and this is only with a calorie deficit.

When is the best time to run for weight loss?

For each person, depending on the rhythm of life, the best time for training will be different.

Research has shown that for most people, effective training takes place in the afternoon, especially in the evening.

One of the popular ways to lose weight is running on an empty stomach in the morning. After sleep, glycogen stores are depleted, so the body uses its own fats to obtain energy. Such a workout should not be long, 30 minutes is enough, otherwise, in addition to fat, there is a risk of losing muscle mass.

There can be two such half-hour workouts a day - in the morning and in the evening.

3-4 workouts per week are enough. Rest from aerobic exercise is no less important than from strength training. The body needs time to recuperate; without this, further fat burning process will be impossible.

It doesn’t matter what time of day you exercise, if your body is rested after the night and full of energy, then a morning run will bring no less benefits than an evening run. It is important to feel your own body here.

Does it help you lose weight and how much?

With properly structured running training, you can lose extra pounds and turn into a healthy person with an attractive appearance.

Physical activity during this sport first breaks down sugar (in the blood) and glycogen (in the liver and muscles). Excess fat is then used as an energy source. To start these processes, you will need 1.5 hours of warm-up and monotonous running.

Experts have made average calculations, according to which it will take 19 hours of running to lose 1 kg of weight, and at least 180 hours to lose 10 kg. Physical activity should be distributed evenly and exercise regularly.

Running program for weight loss in tables

The training scheme is designed for several levels of difficulty, both for running outdoors and on a treadmill. It may take 2 to 4 weeks of training to adapt to the program. If running becomes easier, move on to an advanced level.

Outdoor running for beginners

The first workouts are designed for 30-40 minutes. Every week you need to increase the duration of the session and the duration of the run.

Outdoor running for those who are fit

Workouts should be 40 to 60 minutes maximum .

Training in the gym on a treadmill for beginners

Treadmill running for advanced

Before each run, you need to walk briskly for about 7 minutes.

Don't start running right away on cold muscles. After exercise, it is advisable to stretch the muscles.

If necessary, the load can be increased by increasing the speed and reducing the rest time. Thus, you can switch from interval training to continuous jogging for an hour.

Fat burning process and running

As a rule, the fat burning process is ideal when you run at a pace that you feel comfortable with. According to experts, this is a pace that you could theoretically maintain for 8 hours without straining yourself. Plus, you can reap the benefits even after a run, as your body continues to burn fat for another 2-3 hours afterward. If you're looking to lose a few pounds, try to get by with just fluid intake and maybe a little protein in the meantime.

Workouts on an empty stomach

If you think you're in good shape for a slow jog before breakfast that will boost your metabolism and help burn fat, do the following:

• In the morning, on an empty stomach – 40 minutes maximum
• At maximum oxygen consumption (VO2max) 50-60%*

(*These values ​​are approximate. You can determine your personal ideal training intensity using a lactate test.)

High intensity training

What's better? A longer, albeit slower, fat-burning run or a few high-heart-rate sprints? On the one hand, during slow running you are in the ideal zone for burning fat. On the other hand, the stress on your muscles during intense, intermittent workouts is even greater. When we raise our heart rate to the anaerobic zone, our bodies begin to use stored carbohydrates, and burn more calories due to increased muscle activity - even AFTER a run. This way you get the benefit of fat burning during the post-workout rest period (excess post-workout oxygen consumption)

During high-intensity anaerobic training, the percentage of fat metabolized is lower. However, due to intense exercise, the total number of calories consumed is higher. In addition, the body needs more energy to recover, and thus burns even more fat.

In my opinion, a possible optimal solution would be a combination of slow, relaxed runs in the aerobic zone (where you can freely carry on a conversation while running) and short, intense runs with intervals (which, however, should not be done more than once a week) .

Whether your body burns fat productively or unproductively also depends on proper nutrition and the quality of your sleep, since this process lasts 24 hours 7 days a week, especially when you sleep soundly.

With this, I say goodbye to you and hope that now you know how to run correctly to lose weight. If you have any questions, ask in the comments.

PS Drink espresso or a glass of green tea before your morning run to kick-start your metabolism (thanks to the caffeine content).

Does running really help you lose weight?

With such a long and slow run, the body begins to consume fats for energy after just a few minutes. The fact is that it takes more time for the body to break down fats. And if fats were used during fast running, the body would experience energy hunger. Therefore, it is quite logical, with sharply increased loads, to use up accumulated sugar and carbohydrates, which are broken down quickly.

To let your body know that it needs to break down fats, start running slowly, so as not to experience too much stress. This way, your body will start getting energy from stored fat and you will have enough strength to go on a long run. This is the only way you can lose weight by running. Remember - running to burn fat should be long and slow.

Long runs are truly challenging. And it will take some time to start running correctly. Don't try to change your running program right away - you will struggle. If your body is not used to stress, then you will get tired quickly and it will be hard for you. Do not increase the load suddenly - this has a bad effect on your health.

First, you need to time your first run and start running slowly. When you're tired, walk - there's nothing wrong with that. Then, on each run, try to increase your running time and aim for 50 to 60 minutes of slow running. After running, I do not recommend stopping once. Walk a little more until your breathing is restored. And then do a warm-up with several exercises.

Some experts believe that it is better to run in the evening. Others recommend going for a morning run. I am a supporter of the fact that each case should be considered individually. Much depends on your lifestyle.

If someone forces you to run in the morning, but it is extremely difficult for you to wake up early in the morning, refuse it. Run in the evening, when your body is in a comfortable state and prepared for stress.

If you are a morning person and get very tired in the evening, then you really should run in the morning. In this case, morning running will wake up your body. After some time, the body will learn to accumulate energy in the morning, and the loads will be much easier. And you will feel cheerful and full of energy.

How to choose a program

In the last paragraph, we will analyze in detail how to run to lose weight, and how to choose the appropriate program depending on the athlete’s level of training.

The effectiveness of running for weight loss depends on the correct choice of program - remember, uncontrolled and chaotic workouts rarely lead to the desired result. The program is drawn up for a month or two at once and is based on the physical fitness of the trainee. Most often, schemes are divided into two groups:

• For beginner runners;
• For experienced sprinters.

There are also programs for athletes who train professionally, but we will not consider them here, since in order to start applying such a scheme you need to devote your entire life to athletics, and this is not our case.

The workout always begins with a warm-up and ends with a cool-down; Intense loads alternate with training at a calm pace; You need to drink a lot of water and eat right; If you can’t create a schedule yourself, contact specialists at any sports club or select a program on the Internet. Please note, programs for men differ from those for women, but this restriction is not always necessary.

Here are some sample running programs that are great for losing weight. If you adhere to the loads given in the diagrams, you will be able to answer with your own example to beginners whether running will help you lose weight in your legs in 2 months.

This program is well suited for beginner runners; it gives a clear idea of ​​where a beginner should start running to lose weight, in order to avoid mistakes and achieve quick results.

If you decide to take up running to lose weight, a training program for women and girls is guaranteed to help them get their legs and buttocks in ideal shape - because any action that is performed wisely always produces results.

As you can see, the benefits of running for weight loss are undeniable - regular exercise not only relieves diseases, but also takes you out of depression and drives away the blues. Especially when your favorite jeans finally fit on your hips the way they should!! Running training is a great way to start changing your life for the better!

How to run to burn fat: basic rules

It is better to run in the morning, although some doctors advise running only in the evenings. The main advantage of running in the morning is that fats are broken down more intensively at this time of day. In addition, running in the morning helps you wake up faster and gives you a boost of energy and vigor for the whole day.

Before running, you definitely need to warm up; the preliminary warm-up should take at least ten to fifteen minutes. After all, losing weight through running will begin only after the muscles have warmed up sufficiently, only then will the body begin to burn all the extra calories. If you are lazy, then running will, of course, benefit you, but, unfortunately, not your figure.

In order to be in good shape and exercise to be as effective as possible, the load needs to be constantly changed. Of course, running on uneven terrain in a forested park area is much more useful than running on an asphalt path. But you don’t always have to choose; for example, I will run in a stadium where the paths are asphalt.

One of the most important rules is regularity. Every missed lesson is one step back in your fight against excess weight.

It is also necessary to remember to regularly change the speed, rhythm and form of running. For example, let the jogger be replaced by side steps, and then you can run at a fast pace.

Running for weight loss will help remove all excess from the hips, making them slimmer and firmer. All you have to do is remember a simple exercise: raise your knees higher while running.

One of the most important rules is not to overestimate your strength. It is advisable to start losing weight by running with a five-minute jog. This way you will gradually be able to overcome the mark of twenty minutes of running without stopping. If you neglect this rule and squeeze out all your strength during the first run, then you may lose the desire to run and you will give up on it.

Losing weight through running will take you more than one day, so it is advisable to create the right running regimen. For those who are just starting out, 2-3 classes per week is enough, then you can do classes every day

However, as people who have been running for years write, to lose weight you should not focus only on running. Monotonous exercise does not contribute to weight loss, a variety of exercises is needed

Aerobics and fitness classes are suitable. But this will be needed when your weight starts to stand still and the load is quite strong.

Proper clothing is also a very important component. You need to be careful when choosing comfortable sneakers

It is advisable, of course, to choose a tracksuit made from natural fabrics and a loose fit. You can also purchase anti-cellulite shorts for more effective weight loss. In addition to helping to get rid of cellulite, they also stimulate sweating and, of course, fat burning.

Running has a number of contraindications:

1. Recent stroke or heart attack
2. Congenital heart defect
3. Arrhythmia or poor circulation
4. Chronic hypertension
5. Exacerbation of chronic diseases
6. Poor vision or retinal disease

If you have chronic diseases, you should consult your doctor. He will recommend the optimal loads for you.

Add a jump rope to your run

A jump rope is a great additional accessory that, coupled with running, will help you lose weight. You can take it with you when you go for a run. This is a separate topic, described by us in the article How to lose weight using a jump rope, we highly recommend that you read it - experts have found that using a jump rope increases calorie consumption by at least a third, plus it gives a very active load precisely on those muscle groups that we want to see slimmer and fit.