Running is an easy and affordable way to lose weight, but in order for it to really benefit and reduce the amount of fat in your body, you need to train correctly, using knowledge of the processes occurring in the human body during running.
It is necessary
quality running shoes
Instructions
Step 1
While running, the body actively consumes stored energy, it would seem logical to assume that it will take energy from the hated fat, but this is not entirely true. Under stress, the body turns to the liver for help, which stores glucose in the form of a special carbohydrate - glycogen. These reserves are enough for 30-40 minutes of active workout, that is, any run that lasts less than 30 minutes will not cause the body to burn a single gram of fat, and most likely, fat will begin to be consumed only by the forty-fifth minute. Hence the conclusion: to lose weight, you need to run for about an hour. After a run, the liver glycogen stores will be fully replenished at the first snack, and during the next insufficiently long workout, only they will again be used up.
Step 2
For some, an hour-long run is a joy, and this is wonderful, but many are simply bored of running for so long, in addition, if you run for too long, the body begins to burn not only fat stores, but also muscle proteins, that is, long runs will lead to loss of muscle mass hard-built in the gym.
Step 3
Another way to lose weight by running is interval jogging. This method is suitable for those who want to save time and not lose muscle. During interval running, the body is exposed to very high loads, so it is imperative to visit a doctor before starting such training.
Step 4
In general, the scheme of interval running looks like this - you walk 100 meters in steps, the next hundred you run at an average pace, and finally, the last 100 meters of the cycle you run at maximum speed, so you train for 20-40 minutes. With such a workout, many times more calories are burned than with regular jogging, and the body takes these calories from fat deposits. Another plus of interval training is that fat continues to be consumed for several hours after it ends.
