Lose weight without exercising in a fitness club? Easily! Jogging is a great way to lose weight and get in shape. How should you run to lose weight?
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1. Breakfast — half an hour before a run
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Running on an empty stomach is harmful, but you can’t eat a lot either (this can cause discomfort). The ideal serving size should fit in the palm of your hand. Eat “long” carbohydrates — cottage cheese, wholemeal bread, drink cocoa. Take a bottle of water with you when you go for a run.
2. Warm up and cool down
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Thoroughly warm up your muscles before training. This is one of the main conditions for proper jogging for weight loss. After jogging, restore the pulse — walk for 5 minutes at a fast pace.
3. Right pace
Do not rush! If you want to run properly to lose weight, maintain a speed of 7–9 km / h. This is the optimal pace for a fat burning run. Getting the right speed (if you don’t have a pedometer) is very simple: first walk for 2 minutes at a normal pace, then go to a fast pace (6–7 km / h), as if you are in a hurry, but do not dare to run yet. Then, after adding a little speed, run at a slow pace (so that you can keep up a conversation while moving).
4. If you have thin calves
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Gradually increase your pace as you run. Fast running contributes to the growth of muscle mass — it makes the calf muscles more voluminous. If after 6 weeks there is no result, then weights (200–300 g) can be put on the ankles (over sneakers). At the same time, the running speed must be reduced to that recommended in paragraph 3. This is how you need to run to lose weight.
5. If you want to reduce the volume of the calves
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Let’s just say it’s not an easy task. But there is a way. It is best to run with a wrap (food wrap): this way the liquid will come out and the skin will tighten. But the run must be intense. After training, be sure to do stretching exercises for the calf muscles.
If you follow these simple rules and run regularly, then you can lose weight, correct your figure, and feel a surge of vigor. And remember: running should be fun! Running correctly to lose weight is possible!
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The opinion of the editors may not coincide with the opinion of the author of the article.