How to run to lose weight?
Now watch what happens. Indeed, you ran 40-45 minutes and burned, approximately 550-600 calories, but if you did not eat just a chocolate bar, for example, "MARS", then the same calories simply do not enter the body. It's up to you to decide which is better, either to run 40 minutes or this time and effort to spend on something else. As you understand, doing a run to burn fat, of course you can, but you have to run with the mind. The focus here should be, to a greater extent, on the heart rate and training time. Why? To a person can perform any movement, he needs energy. In the body it is contained in the form of ATP, which is enough to work the muscles for two to three minutes. Further, ATP reduction is required. There are several options for this. For us, the aerobic method is important, i.e. With the participation of oxygen. Simply put, to get further energy, the body uses oxygen and glycogen found in the liver and muscles, which is about enough for about 30 minutes, and then energy reserves stored in the form of fat are consumed. And neither otherwise.
You run the mobilizing will, sweat, breathe heavily and mentally rejoice, the hated burns, but until ATP and glycogen are consumed, the fat will not burn. And it takes about 30-40 minutes. So, if you take it very briefly and concisely, there is a process of energy consumption in the body, during the run.
Run for fat burning, simple rules.
To lose weight, it is advisable to run in the morning on an empty stomach.
To burn fat, you should run after strength training, when the body's energy reserves are already depleted and the fat burning process enters the active phase in about ten minutes. Or it will be the first 30-40 minutes to run for nothing. Use mildronate to protect your heart during the run.
To lose weight, the heart rate should fluctuate within 70-80% of its max. Values. The maximum frequency is calculated by the formula: 220 minus your age.
To burn fat and lose weight, run outdoors where there is more oxygen. Ideally, if it is a green zone, for example, a park.
It should also be noted that there is no difference in burning fat in what you do, walking or running, cycling or training on an ellipsoid. The main thing is that the heart rate is in the zone of fat burning and there is an orientation in time. The difference here will be determined by a different load on the joints and spine. Choose something that is more acceptable and less traumatic for you.
After the termination of training, the process of burning fat does not stop, but there is still some time. Therefore, at the end of classes, do not immediately lean on fast carbohydrates, giving a sharp release of sugar in the blood and, as a consequence, the rise of insulin, which almost completely nullifies all your efforts to lose weight.
Summary. Yes, you can use running for weight loss. But you have to run with the mind. Knowing a bit of physiology and simple principles, you easily turn this lesson from the stupid waste of time and energy, to yourself for good and for good. And soon you yourself will be surprised by the rapid progress and amazing changes in your own forms.
Good luck, patience and dedication!Â
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