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How much running does it take to lose weight?
People who want to lose extra pounds often prefer running. This type of activity attracts by its simplicity, effectiveness and affordability. But in order to get noticeable results, some subtleties are observed.
The benefits of running
During jogging, the body wastes a lot of energy. This stabilizes the metabolism, normalizes the activity of the digestive system and burns calories. Also, the muscles of the body are strengthened, the blood is saturated with oxygen, cholesterol values are reduced, and the work of the heart and blood vessels is improved.
Features of training
How much should I run to lose weight? This question interests a person who wants to fight unwanted pounds with the help of running training. Sports experts believe that active fat burning starts after 30-40 minutes of low-intensity jogging. Until this time, the body is saturated with energy by burning carbohydrates, namely glycogen, which is contained in large quantities in muscle mass and the liver. It turns out that to get the desired result, the duration of exercise is at least 50-60 minutes.
The energy expenditure is determined by the speed of the run, the activity of the runner and the duration of the run. A novice athlete will lose 500-600 kcal in an hour-long run. Later, his movements will become practiced and technically correct, the speed will increase and the energy expenditure will be about 800 kcal per hour. It is worth bearing in mind that cross-country running increases the load, and, consequently, it takes more calories per hour.
Exercise duration
How much running per day to lose weight? For beginners, it is recommended to start runs with 10-15 min. For those who do daily morning exercise and are constantly in motion, the first training can last 15-20 min. They are carried out at first 2-3 times a week, and then make them daily. The load is gradually increased to 5 minutes and up to 1 hour. This time interval is the optimal cardio load for those who have decided to lose weight. Longer runs lead to fatigue, increased heart activity and excessive pumping of the leg muscles. This does not apply to marathon runners, because their goal is to cover a long distance, not to get rid of weight.
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The intensity of running activities
How much running to lose weight and not harm the body? To do this, you need to monitor your heart rate and measure your heart rate. A certain scheme has been developed for fat burning during jogging. The index is determined by the age of the person training. Young athletes and middle-aged athletes with good health have a resting heart rate of 60-80 bpm. During physical activity, the heart rate should not exceed 115-135 bpm. The maximum heart rate during vigorous exercise suggests 150 bpm. Higher readings are considered a danger signal, and carry health risks.
If the pulse rate rises sharply, you should switch to walking, but do not stop. Continue walking at a brisk pace or reduce the speed of the race. Calories are still burned in the process. The main condition is not to reduce the time of running loads. When training, which lasts 45-60 minutes. unnecessary kilograms go still.
When do the results appear?
How much should I run to lose weight and get noticeable results? At the initial stages of training, sticking to an even increase in physical activity, you will lose 0.5-1 kg of body weight in a week. Subsequently, the body will begin to lose 1.5 kg. per week. It should be remembered that a sharp decrease in weight has a negative impact on health, and quickly lost kilograms are also rapidly returned. For weight loss, the optimal indicators are to lose 5-6 kilograms per month. When a certain level is reached, the body weight will stop leaving. This means that the optimal body shape has been acquired, and to maintain it continue to train.
Useful tips
For greater effectiveness, trainers advise jogging for weight loss, adhering to the following rules:
Run regularly and at a suitable rhythm;
Exercise at the same time (morning, evening or day);
1.5 hours before and the same amount of time after the race, it is necessary to refrain from consuming any food, this will bring a greater effect on the burning of calories;
it is acceptable to drink non-carbonated water during exercise;
Observe the principles of healthy eating (eat small portions 5-6 times a day);
Do not eat before going to bed;
Dairy products, fish, poultry, fruit and vegetables diversify the diet. The use of sugary and floury products is reduced to a minimum. Beans and cereals (except rice) are prepared as side dishes;
Keep a drinking regime (1.5-2 liters a day);
Monitor your breathing. It is desirable to breathe through the nose and mouth at the same time to capture more air;
beforehand consult your therapist and make sure there are no contraindications;
pay attention to the equipment. Clothing is chosen to breathe. Choose sports shoes, specially designed for jogging.

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