Who you are? I mean, what kind of runner are you?
Do you look forward to jogging and enjoy each movement on the track? Or do you happily shower after jogging, feeling like you did a good deed for your body?
- How to run to lose weight?
- What does “fat burning process” mean?
- When do we burn fat?
- Fat burning process and running
- Workout on an empty stomach
- Intense Training
- The Right Weight Loss Jogging Technique: Video
- 8 week weight loss running program
- High Intensive Jogging Workouts for Weight Loss
- Strength training for runners
- Weight Loss Nutrition Program
- Running training plan
- How to run to lose weight?
- What does “fat burning process” mean?
- When do we burn fat?
- Fat burning process and running
- Workout on an empty stomach
- Intense Training
- The Right Weight Loss Jogging Technique: Video
- 8 week weight loss running program
- High Intensive Jogging Workouts for Weight Loss
- Strength training for runners
- Weight Loss Nutrition Program
- Running training plan
How to run to lose weight?
Let’s be honest: many of us don’t just wear sneakers out of love for running. Rather, because of yesterday’s piece of chocolate cake, or half a bottle of wine that you allowed yourself during the holiday on the occasion of birthday, or because we want to “run out” Five-course scheduled dinner. But will it work? Here are some facts about burning fat and running.
What’s better – running on an empty stomach to run fat burning mechanism or jogging with a low frequency heartbeat to stay in the right “zone”? Or maybe it’s worth running short distances full to get rid of extra pounds? Today I shed light on how to run for weight loss and how best burn fat while jogging.
What does “fat burning process” mean?
Fat burning refers to our body’s ability to oxidation or fat burning. The body uses fat as fuel instead of carbohydrates. This is an aerobic process – fat decomposes under the influence of oxygen. In general, more fat is burned. in activities that saturate the body with oxygen, such as Nordic walking, jogging or cycling.
When do we burn fat?
Most body fat is burned during physical low intensity activity. What are you in better shape stay, the greater the percentage of fat involved in the process digestion. And the longer the physical activity lasts, the greater the amount of fat is oxidized (burned)
Fat burning process and running
As a rule, the process of burning fat is perfect when you run at a pace at which you feel comfortable. According to experts, this is a pace that theoretically you could would maintain for 8 hours without straining. Besides you can benefit even after a run, as your body continues to burn fat for another 2-3 hours after it. If you want to lose a few pounds, try to get by only fluid intake and maybe a little protein during this period of time.
Workout on an empty stomach
If you think you’re fit for a slow run before breakfast, which speeds up your metabolism and promotes fat burning, do the following:
- In the morning, on an empty stomach – 40 minutes maximum
- At maximum oxygen consumption (VO2max) 50-60% *
(* These values are approximate. You can determine your personal, Ideal training intensity with a lactate test.)
Intense Training
Which is better? Longer, albeit slower, “fat burning” jogging or multiple high-frequency sprints heartbeats? On the one hand, during a slow run you You are in an ideal area for burning fat. On the other hand, strain on your muscles during intense, intermittent workouts even more. When we raise our heart rate to anaerobic zone, our organisms begin to use stocks carbohydrates, and burn more calories due to increased muscle work – even AFTER a run. Thus, you get the advantage of burning fat while resting after exercise (excess oxygen consumption after training)
During high intensity anaerobic workouts, the percentage fat involved in the metabolic process below. However, thanks to intense exercise, the total amount consumed calories are higher. In addition, the body needs more energy for recovery, and thus it burns even more fat.
In my opinion, a possible optimal solution would be a combination of slow, relaxed aerobic runs (when you can freely keep up the conversation while jogging) and short, intense runs at intervals (which, however, should not be done more than once a week).
Productively or not productively, your body burns fat, it depends also from proper nutrition and the quality of your sleep, since this process lasts 24 hours 7 days a week, especially when you sleep soundly.
On this I say goodbye to you and hope now you know how run properly to lose weight. If you have any questions, ask in comments.
P.S. Have an espresso or a cup of green tea before your morning. jogging to start the metabolic process (thanks caffeine content).
The Right Weight Loss Jogging Technique: Video
8 week weight loss running program
Running can be an effective weight loss tool if you use it correctly. Our 8 week running program for weight loss combines three elements to guarantee best results: high-intensity aerobic exercise, strength training and healthy, controlled nutrition.
High Intensive Jogging Workouts for Weight Loss
Observations show that running training programs that based on high-intensity interval training, better burn fat. For example, in 2014, researchers from the University Salzburg reported that subjects who 57% of their training in for 9 weeks devoted to high-intensity training, lost in an average of 2.5 kg or more. Those who devoted 68% of their training low-intensity workouts, have not lost a kilogram, despite an increase in aerobic load by two and a half times compared with subjects who adhered to a high-intensity interval training.
Our program, described below, has a 6-day training cycle, including 3 types of high-intensity running and one low-workout Intensity of jogging and walking.
Strength training for runners
It is important to remember that your main goal is the loss of fat masses. Runners lose fat, located mainly in the abdominal cavity, this is evidenced by measurements of skin folds made in runners competing in a distance of 100 km.
You will burn more fat if you combine jogging with strength training. It speeds up metabolism and prevents loss of muscle mass, which happens if you only run. AT study conducted in 2012, obese subjects who combined aerobic training with strength training, reduced the percentage fat content is more than double compared to those who performed only aerobic exercises.
“8-week weight loss running program” includes two strength training, repeated in each 6-day cycle. Focus on complex multi-joint exercises that involve the muscles of the whole body, not just the legs. Training should last 45 minutes. It will help you strengthen your core muscles. develop strength and stability, will allow you to be more functional.
Weight Loss Nutrition Program
Some fail when following cross-country programs training, and some even gain weight. Most of these people fall prey to the compensation effect: increased appetite due to increased physical activity. On someone this effect has an effect more on someone less.
To fully enjoy the benefits of running training and do not cross out all efforts by eating unhealthy and unnecessarily high-calorie food, you must follow a diet from the very beginning of your jogging.
Running training plan
The training program is based on a system of two differing in intensity modes. Low Intensity Mode or Li) – this is the pace of running, in which you can calmly something to say, but speaking in whole sentences will be difficult. If you have the opportunity to measure the pulse, then keep it on level 70-75% of the maximum. If your overall level of physical low preparation, maybe you better just first take a walk while remaining in low-intensity mode.
High-intensity mode (High-intensity or Hi) – determined by the specific structure of each workout. you do either short intervals, or long, or climb a mountain. AT in any case, make sure that during this mode you maintained maximum intensity and speed without slowing down or resting.
This means that you will run short intervals a little faster than long ones. It may take time to master this type of training is fine, but remember, it’s better to start at moderate pace, leaving at the end of strength than to start immediately abruptly run very fast and, as a result, run out of steam ahead of time.
You can choose one of two options based on your level preparation:
- If you haven’t trained enough recently, choose a shorter workout and hitch interval (start at 5 minutes if you see the recording 5: 00-10: 00). If necessary go walking in low intensity mode.
- If you are physically fit but new to running, Choose longer time periods for warm-up and slow-down. Try jogging during low intensity mode, while trying to restore breathing and strength for later Intensive Interval.
The intervals are the same for any level of training. If you you see 6 x (0:30 Hi / 1: 30 Li), it means you need to run fast 30 sec in high-intensity mode, then go and a half minutes on foot or jog. Then this sequence repeats 6 times.
Naturally, the more prepared you are, the faster you can run, for this reason intervals are suitable for all levels training. Run on a flat, smooth surface. Optimal the slope for running uphill is in the range of 6-8%.
Note that weeks 4 and 8 are regenerative. The training load in these weeks is lower than in others, this is done in order to give the body the opportunity to fully recover. In addition, this will help to avoid overtraining and reduce the risk. injury, and also help optimize performance and make progress faster. Good luck!
