This question is asked by hundreds of people who want to bring their body into a good physical form. But do not forget that run is not only a way to throw off extra pounds, but also the most powerful loads on all muscles, including the main heart. In order to not harm yourself in pursuit of a beautiful figure, you need to follow the rules. Of course, the ideal option for beginners is a personal trainer, but if you still decide to deal with yourself, then read and remember some recommendations.
How to run to lose weight - do not go into battle from the first seconds
It should be remembered that the muscles that were in a relaxed state for a long month, and then years are not able to become elastic from the first second. For a beginner, or a person who has not been engaged in a long time, it is necessary to start its exercise with normal walking. And feel free to this, because torn ligaments will deprive you to move towards your dream at least two weeks. It is also worth remembering about the cardiovascular system that will be clearly not unable to such loads. Therefore, start with a half-hour unhurried walk, then add a couple of days of time and you can safely go through the week to run.
How to run to lose weight - do not rape your body
No matter how much you want to prove that they are able to manage their own body, he still knows better what and how much he shoulded. If you feel that breathing is missing, you have a wadded head and legs - do not mock yourself. Go to walk and let it relax your body. At first, no more than 15 minutes of active run need, then it will be possible to increase to 50 minutes, but gradually. Simultaneously with the increase in time, increase the speed. You must run longer distance. It will be necessary to think over and adjust your route.
How to run to lose weight - place for running
In modern urban life, few opportunities get out of town to work out sports. People are adjusted, go into parks and squares. It is categorically impossible to run on asphalt coating. Whoever speaks. You can spoil not only your shoes, but also impose irreparable damage to the knees, spine and footsteps. You can run only in the forest survey area, on the ground without coating. And it is desirable that it was a terrain with a different landscaped slope, then you can work for all muscles. After all, when you run on the rise - the work of the feet and ankles increases, while running from the slopes, legs and knees work.
How to run to lose weight - warm-up before jogging
Before any run, a warm-up is needed, which should last at least 15 minutes. At this gap, you need to smash all the muscles. To do this, tilts of the body, attacks, jumps, knead the neck and shoulders, are made, squats are performed.
How to run to lose weight - full stomach
Despite myths that have developed around the issue of morning runs - you can do at any time of the day. The only nuance is that it is impossible to run on an empty stomach. Consequently, finish the reception of food at least 30 minutes before the start of the training. If your working schedule allows you to do this - enjoy the tranquility of the morning parks in pleasure. After classes, you can drink a cup of water or juice and take a contrast shower.
How to run to lose weight - how to burn kilograms
- Slimming is more suitable for interval running, that is, it is necessary to alternate the active running (40 seconds) with a coward or walking (30-60 seconds).
- You will start to lose weight only when the duration of your classes is 50 minutes, but by this moment, as already mentioned, you need to patiently move with small steps.
- Observe the diet. It is not necessary to stuff your belly for half an hour before active workout, it can badly affect your well-being and the lesson goes in minus.
- At first, try to count calories. After all, the arrival and consumption is not only economic terms. If you burn more than you get - the result will not make long wait.
- Pay attention to what you go to workout. Clothing should not be synthetic, should give the body to breathe. Also, the clothes should be as comfortable as possible, give the body to move, but also not hang out on it.
- Keep track of how you run. The back should be straight, breathing through the nose, exhale through the mouth. During running, do not talk, breathing should be even. Legs are a little bent in her knees, hands are collected.
- Go to the doctor before you begin to actively lose weight. It seems stupid advice, but sometimes it is necessary.
And most importantly - do not despair, if something does not work immediately. It is necessary to imagine a clear goal and not to retreat from it! Good luck in your endeavors!
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