Running for weight loss. Interval run at the stadium

There are many exercises that help to lose weight. Among them, a weighty place is occupied by interval running. It is quite easy to learn and implement - no special conditions are needed. Thanks to the flexible system of training, it is possible to vary and increase the load, improving its shape and burning excess fat. Daily jogging allows you to bring the whole body into a tonus, get distracted from problems, strengthen the cardiovascular and respiratory system. Many believe that the best run for weight loss is interval running. Let's find out, is it true?

Basic principles

The key principle of such training is that the speed of movement is constantly changing. When a person runs without changing the tempo, the body adapts to the load, and its effectiveness decreases. In the case where the pace is constantly changing, adaptation is not possible, which means that much more calories are burned and weight is reduced.

In addition, short-term acceleration during running allows you to tighten all muscle groups of legs. This allows you not to spend extra time and money for additional training. You can run as a supplement to training or charging, or separately, if there is not enough time for more. Of course, in the second case it is desirable to increase the load and more carefully treat the jog to effectively develop and lose weight. Well, if running is only part of the training, do not waste all your energy on it.

How to Run Weight Loss

Interval running has only a few rules, which are not difficult to master even for those who have never done sports. So, here are the basic postulates that should be learned in order for the training to be correct and effective:

1. You must run at least three times a week.

2. The training time varies from 15 to 30 minutes, depending on the level of training and tasks.

3. Those who regularly engage in power loads, can run after training.

Before you start running, if you are not running after a workout, you must devote a couple of minutes of warm-up. It will prepare the body for exercise and help avoid unpleasant injuries. The speed of movement and the degree of acceleration depend on the individual characteristics of the organism and are planned in advance. Only a systemic approach can achieve a quick result.

Even those who have previously been engaged in simple running, at the interval will get tired much faster and this is normal. First time, of course, there may be aches in the muscles.

What you need for training

You can train both outdoors and indoors, if its dimensions allow it. But even if the room is too small, the interval run for weight loss on the treadmill will bring the same effect. Special enthusiasts who do not have a treadmill run around on the spot. Do not forget about the need for airing the room. In general, experts recommend running in the street if possible. Interval run for weight loss in the stadium or in the park is much more pleasant and useful than indoors.

Of course, you need to run in comfortable shoes, especially if the training takes place on the street. It is not necessary to buy special running shoes, any other, most importantly, that they would be convenient. During the exercise, it is superfluous to control the heart rate, so you need a pulsator.

The training process

It's time to consider how running for weight loss is performed. Interval run consists of several stages. Let's analyze the basic scheme. You need to start with a light run or even jogging. This will warm up the muscles and prepare the body for subsequent, more serious stresses. The stage of light running lasts about 5 minutes. Now we need to give the body maximum acceleration and try to run for at least 2-3 minutes. Without fail you will feel a lack of oxygen and fatigue. And if it seems that the forces are no more - you did everything right.

After acceleration, you need to slow down again. In this case, you can not completely stop. You need to continue to move to normal heartbeat and breathing. If you can not run at all, you can go to walking, the main thing is not to stop completely.

When the heart rate has returned to normal, you need to start running again, now with an average speed. The duration of this stage should be approximately twice the intensive stage. Then there is another acceleration to the maximum and so on. Over time, when the body becomes accustomed to the load, it is necessary to shorten recovery periods.

Interval run for weight loss: program

There are several schemes that allow you to make a training routine so that you can effectively lose excess pounds and not cause any harm to health. Orientation should be based on the heart rate. It should increase by no more than 85% compared to your personal norm.

The most simple and sparing version of training is as follows: after the warm-up you need to alternate 1 minute of running and 4 minutes of active walking. Repeat this cycle is at least 4 times.

When this load is subdued, you can proceed to a more complex variant: 2 minutes of running at an average pace, then 3 minutes at a slow pace. Repeat also costs several times. When such a load is given easily, the average rate changes to a fast one, even later - slow to medium, and so on.

By reducing the periods of the slow phase and increasing the time of maximum load, you can come to a rather exhausting workout (for example, the one that is described a little above), which will burn a huge amount of fat.

Regardless of where you are and what system you train on, always start with a warm-up, and end with a five-minute walk at a slow pace. A sharp transition from a high load to a state of rest and vice versa can adversely affect your condition.

Interval slimming run for men and women differs degree of load. It is necessary to make a personal training program carefully, based on your abilities and the body's resistance to stresses. Any typical programs are inappropriate, especially at the initial stage, since we are all different. They can serve only as a guide.

Interval jogging for weight loss: reviews

As experts' reviews show, interval running is an excellent way to lose excess pounds and bring the body into tone. Being engaged in such physical culture especially carefully, it is possible to dump from 0,5 to 1 kg per week. Fat is burned for several hours after training, so the best result can be achieved by doing several times a day.

With regular classes, interval running can not only lose weight, but also increase muscle mass (mainly it affects the muscles of the legs), strengthen the heart, blood vessels and respiratory system, and also become more enduring.

Food

It is extremely important to monitor the diet. This training requires a lot of energy and greatly accelerates metabolism. Since the goal is weight loss, and classes require a lot of strength and plenty of nutrients, you need to eat often, but little by little.

Contraindications

Interval running does not fit all, because it involves serious stress on the body. Looking for another way to lose weight and strengthen the body is for people with such problems:

1. Diseases of the cardiovascular system.

2. Diseases of the spine.

3. Gynecological diseases.

4. Catarrhal diseases.

5. Exacerbation of chronic diseases.

It is necessary to carefully treat your body and with the smallest ailments stop training. It is important to be able to distinguish the weakness that arose from the aggravation of any diseases, from unpleasant sensations caused by the adaptation of the organism to an unusual load for it.

Conclusion

Now we are ready to answer the question about what is best for losing weight - interval running or ordinary running. For this purpose, it is really better to choose an interval run. He helps to lose weight, become more hardy and improve his condition. But a positive result can only be achieved with a competent approach. Otherwise, you can only harm your health. Nevertheless, it is not difficult at all to make up a personal program and take up interval running, as you can see.

Normal running is less effective way to lose weight. But it fits a wider audience. A simple, measured run is aimed at improving and maintaining the form more than losing weight. Therefore, those who are afraid of overloading, it is better to choose the usual, rather than running for weight loss. Interval running requires special attention to your condition! And do not forget that health is more important than beauty!