Running effectively helps to fight excess weight. Just three workouts a week for 30 minutes will help you achieve tangible results after a month.
Running is very effective in helping you lose weight. In this case, the result can come literally after a few weeks of regular classes. The most important thing is that running is available to everyone, because you can run down the street, at the stadium, in the park, in the forest.
The most optimal options for running for weight loss are a forest park area and a stadium. It is very important that the air is clean, and there are no obstacles on the way in the form of passing cars and idle people. This can be distracting from your studies.
Regular training
Only regular training can give a positive result. In the first stages, it is enough to practice three times a week. It's good if one workout in seven days is a shock. You can slightly increase the distance, or run the selected distance at a faster pace. This will help you gradually come to serious stress, make the body work in an enhanced mode.
Increasing loads
With each new week, it is necessary to try to increase the load, but minimally. For example, if you only ran for fifteen minutes in the first week, you can run for eighteen minutes in the second. If this seems like a too serious increase in the loads, you can increase them every two weeks.
Change your pace and types of running
To change the load on the body, try to choose places for jogging when you come across slides and hills on your way. You can also increase the pace periodically. This allows you to use different muscles, increase heart rate.
When the pulse rate increases, the intensified work of metabolic processes begins. A larger amount of excess substances is burned, including fatty deposits.
The most optimal running distance for weight loss
You need to be able to run at least six kilometers in one workout, which is equivalent to 30-35 minutes of running. Only in this case there is a complete guarantee of weight loss.
The fact is that only a prolonged monotonous load on the body for half an hour allows the deep processes of burning excess substances to begin. When you can run ten to twelve kilometers at a time, your weight will return to normal much faster.
Take your time to achieve quick results. It is better to gradually increase the load. With regular training, even a beginner will be able to lose 5-10% of weight in three months without harm to the body, easily running a distance of 6 kilometers.
Little secret
If you do not eat for one and a half to two hours after a run, the effect of training for weight loss will be much higher. The fact is that at the end of any workout in the body, serious work is carried out to remove excess substances within an hour and a half. He needs help in this - take a shower and relax. Food will stop this process as the body switches to digesting food.
