I have a couple of friends who get up early in the morning and run every day. They jog every morning for 10-15 minutes. The purpose of these jogging, the girl - to lose weight, the guy - to "dry" the muscles. Both of them have been engaged in this business for more than six months, but no one has achieved the desired result. Why?
First, I will tell you why it is very difficult to burn fat by jogging every day for 10-20 minutes, and then I will tell you how to run in order to effectively burn fat, and I will also describe my simple training program that everyone can easily and easily modify for yourself.
So, I answer the main question “Why am I running and not losing weight?”! The answer is simple: because jogging for 10-20 minutes, you hardly burn fat. Here's the thing: when jogging, the body gets energy from glycogen, which is, in fact, an easily digestible sugar found in the cells of your body. And your body very quickly restores the lost glycogen … which again goes to cover energy costs. And such a jogging carousel can last long enough, up to 40-50 minutes. And only when the cells of your body stop producing enough glycogen, the wise body is mistaken for fat cells. How does the body know when it’s time to use fat as fuel? Doctors say that as soon as blood flow to fat cells increases and the amount of oxygen dissolved in this blood increases, fat begins to break down. Those. when you start to get really tired and breathe hard.
Bottom line: if you want to get rid of excess fat by jogging, then you need to run for more than 50 minutes, i.e. in 40-50 minutes you need to “heat up” the body and run for another 10-20 minutes, burning fat. BUT! Attention! When jogging (9-12 km / h) for more than an hour, the body depletes the entire supply of glycogen, and the rate of fat breakdown is not high enough to cover all energy costs, and at this moment the body throws into the firebox easily breakable protein, which is located in your muscles … So if you want to "dry out", but do not want to lose muscle mass, then long jogging is not the most advantageous option.
What to do for those who want to lose a few pounds of fat, but do not want to spend an hour on it per race or do not want to part with such hard-pumped muscles? The answer is simple - interval running. What is interval running? This is an alternation of running at maximum effort and rest. I do it like this: 100 meters stride, 100 meters jogging, 100 meters sprint with maximum calculation. Let's see what happens in the body during interval running. When I run 100 meters at maximum strength, which is a very resource-intensive activity, this distance is completely covered by the same glycogen that I mentioned above. When I then walk 100 meters, the body convulsively restores glycogen for the next "rape", but only fat is broken down to cover the current needs. To be honest, I don't know why this is happening. If there are doctors among the readers, maybe they will explain. Perhaps this is because after the sprint, blood flow to the fat cells increases significantly and the amount of dissolved oxygen is also very high. But the main thing is that it works. And for the last 100 meters, I'm jogging, essentially resting, spending, and replenishing glycogen at the same time. After half an hour of such a workout, you will spend a lot of calories, burn a lot of fat, and besides, you will be very tired. At the same time, according to doctors, muscle mass does not decrease (and I believe this, comparing the muscles of marathon runners and short-distance runners).
