How much should you run to lose weight? We make the program of fitness trainings

You do not choose what kind of sport to do to lose weight as soon as possible? Take up running. If you believe the experts, a more effective method has not yet been invented.

Running is the most natural kind of physical activity, favorably acting on the body. During the run, all systems are activated, from respiratory to cardiovascular. While running, you will not only lose weight, but also improve your health.

Scientists at Yale University have conducted research on the question of how much to run to lose weight. According to their conclusions, it is enough to arrange jogging 3-4 times a week.

Marathon for the beginner

Running is perhaps the most accessible type of fitness. All you need to start training is good sports shoes, comfortable clothes and the presence in the immediate vicinity of the park, stadium or sports ground. Running on the asphalt surface or near roads with heavy traffic is strictly not recommended.

If you chose to run fat burning, but do not have the proper training, start with a minimum. Within 10 minutes alternate a minute of running with a minute of fast walking. Gradually increase the running time by 1-2 minutes, while leaving the rest time unchanged. When you can run for 10 minutes without a break, you can increase the duration of the run. How much you need to run to lose weight, you can only determine by experience. As you know, fat begins to burn only after 20 minutes of aerobic exercise, so training should last at least 30 minutes.

Training for "advanced" athletes

Many slimming people face the problem of "plateau". In a more understandable language, weight stops at some point and does not want to decline any more. At the same time, you can continue to follow all the rules of nutrition and engage in as intensively as before. But there will be no result. Is there a way to move the weight off the ground? Yes, and very simple. You need to change the load during training.

The interval training program is designed for 6 weeks. As a warm-up, an easy run for a distance of 800 meters is provided.

The first week: alternate fast sprint and jogging, overcoming in every way a distance of about 200 meters.

The second week: running on level ground at a moderate pace to 30 minutes.

The third week: cross-country running, about 30 minutes.

Fourth week: does not differ from the previous one.

The fifth week: sprint at 400 meters and jogging 250 meters. Repeat 6 times.

Sixth week: fast running through the flat terrain.

Interval training spurs metabolism and, as a result, helps to push the weight downwards.

Certain recommendations on the topic, how much you need to run to lose weight, does not exist. Each person is individual, so the duration of training depends on physical preparedness, general well-being and even weather conditions. It makes sense to draw up a schedule of weight loss and make all the changes to it.

As is known, for aerobic training (and it involves running), it is very important to monitor the pulse rate. Fat burning occurs only at a certain value. The zone of fat burning for everyone is individual and depends on age. To calculate the heart rate needed for an effective workout, determine the maximum allowable value by subtracting your age from 220. Pulse during cardio training should be 65 - 75% of this value.

For those whose weight exceeds the norm by more than 25%, the correct run for weight loss is running at a slow pace or brisk walking. Do not try to speed up the process by putting on several layers of clothing. To sweat. It will not give the desired effect, but the load on the heart will increase significantly.

Any fitness coach on the question of how much you need to run to lose weight, will answer unequivocally - the more, the better. The minimum, as we have already understood - 30 minutes, the maximum - depends on your desire. For example, Elena Proklova performs daily one and a half hour runs and is in excellent shape.