The figures - very stubborn and objective thing. For whatever tricks for weight loss, we did not use (special supplements Food additives - basic classification , Beverages and tablets, the fat-burning, and so on), to get rid of 0.5 kg fat, 3500 kcal to be burned. No methods - except, perhaps, liposuction - will not allow you to get around these figures. This is good news for those who decided to lose weight using the run as a run - one of the most energy-intensive forms of physical activity. How to run to lose weight?

The effectiveness of running at a Glance

When jogging (speed of about 9 km / h) person burns an average of 390 calories per hour. Running at a speed of 12 km / h "is" the body 684 kcal per hour, and at a speed of 16 km / h an hour burns 864 calories. It - only averages; The more a person's weight, the more calories it consumes while running.

In running there are other advantages compared to many other types of loads. Firstly, the runners (including beginners) burn calories not only directly during running, but also after exercise. All kinds of high-intensity loads have the ability to stimulate the consumption of energy for some time after a person stops exercising.

For a long time was a fairly widespread myth that running a kilometer, you spend the same amount of calories as if you have passed the same kilometer. This, of course, wrong, but even if it were true, running would still be effective, as it allows you to burn a lot of calories in a short period of time. Finally, running requires minimal investments, and they can do, regardless of whether you have a nearby fitness center.

How to run to lose weight a woman - where to start?

• Give your body time to adjust

Ligaments, tendons and bones adapt to new loads slower than the cardiovascular system, so make sure you do not need to demand too much from yourself. For the first time, you'll quickly get tired and stop frequently to catch your breath, you will get sick muscles - this is perfectly normal and do not need to overcome yourself. Gradually increasing the load, you can avoid not only injuries, but loss of enthusiasm - the problem often faced by novice runners who expect that the first days will be run at least five kilometers in one workout.

Start with three or four runs a week and try to run no less than fifteen minutes, but no more than half an hour. Run slowly; you will want to run faster, but it is better to resist this temptation. When you can run 2.5-3 km non-stop, you'll notice that jogging are easier than before, and that's when it will be possible to increase the speed.

• Put long-term goals

Make a decision that will run on a regular basis - for example, a day - over the next three months, instead of just three weeks. Write down this goal into daily, or even better - please report it to someone. These measures will help you cope with the temptation to give up running, which, after the first few runs, appears in most people. Why are long-term goals? Because three months, you can develop the habit and be disciplined enough to force yourself to run on a regular basis; several weeks, this usually is not enough.

• At first alternate running and walking

For example, run one minute, walk two or three minutes, then run around one minute. This - the best exercise routine for beginners runners who want to lose weight. By alternating running with walking, you can increase the duration of the workout to 30-40 minutes, while the usual jogging beginners runners rarely lasts more than twenty minutes. If you're running to lose weight, then, at least at first, you better give preference to longer training with low intensity loads.

• Gradually increase the load

Begin to alternate one minute of running with a minute walk, then - two minutes of jogging with a minute walk away, until, finally, you will not be able to run for at least half an hour in a row. Then slowly increase the length of runs.

• Add to jogs strength exercises

Running - it is primarily cardio-load and to increase muscle mass, you need strength training. Begun need a good muscular system, which will provide the necessary support for your joints and ligaments. In addition, to maintain the normal functioning of the muscle tissue even at rest body spends more calories than fat tissue. Finally, weight loss by itself does not mean finding a beautiful figure; to the body without the extra kilos it was fit and attractive, essential power loads. Fortunately, if you run regularly to strengthen the muscles will be enough for 10-15 minutes of strength training after running (of course, you can also plan weight training separately from the running). Very good develop muscle exercises such as the plank, squats (with dumbbells or without), push-ups.

• Take your time

This was already mentioned in the previous paragraphs, but practice shows that there will be more than once to say - do not rush to increase the load. Many people, going to the track for a slim figure Practical tips for a slim figure To think that if they run faster, you probably get rid of superfluous kilograms. This is true, but with the increase in running speed increases not only the number of calories burned, but the risk of injury. The same applies to long-distance running and / or cross country in the absence of proper physical training - such loads promote rapid burning of calories, but not enough trained person, they can cause injury.

• Choose comfortable shoes

Good running shoes - a guarantee that the run will help you not only lose weight but also keep your joints healthy. In addition, if possible, be run on a dirt track, not on asphalt - the softer the surface on which you run, the less stress on the joints.

The old expression, "Life in Motion" could be applied to people with osteoarthritis. Physical activity is important for the overall health of any individual, but it is particularly important exercises for knee and hip osteoarthritis. In this disease, the less you move, because it hurts, but at the same time you start to lose the ability to move, not exercising joints. It's a vicious circle.

Many years ago, arthritis treated with rest and immobility. But since then much time has passed, and the scientists realized that in fact of inaction joints worse. A huge amount of literature shows that making the hips and knees to move and developing the muscles around the joints, you're pretty much protect the joints and help prevent further damage caused by arthritis, according to experts.

Of course, it's not as easy as your exercise or lose weight in the gym. Healthy thirty people able to load themselves physically as he pleases, but people with knee and hip osteoarthritis have their limitations. What exercises you can perform by using its stock of mobility without increasing the pain and risk of injury?

There is some snag. Some exercises can actually strengthen the knee and hip arthritis Arthritis - a variety of forms and complications . These exercises are those that create a large impact load on the joints. The next activity should be avoided for osteoarthritis of the knee or hip:

• Running and jogging;
• Jumping rope;
• Aerobics with heavy loads;
• Any activity where at any time you come off both feet off the ground at once, even for a short while.

Fortunately, there are still many types of exercises that are good for people with knee and hip osteoarthritis and that can help support your activity. There are three key areas on which you should focus on: activities with weight lifting for the cardiovascular system to keep your bones strong and healthy heart; Exercises to strengthen muscles, to relieve stress on the joints; exercises to increase flexibility and stretching to help prevent falls and keep your joints moving.

Exercises for the Cardiovascular System

Exercises for the cardiovascular system, suitable for people with knee and hip osteoarthritis include walking, swimming and cycling. Really, that's all you can tolerate, and that will help your heart.

If you can go for a quick walk, it will help keep you in shape and help reduce pain. If you go for a walk too painful, try "recumbent bike." Such bicycle increases the angle of the bent knee and hip joint, so that it might lead to less stress and pain.

Even if the "recumbent bike" - this is too much for you, the pool will be your salvation. Load when swimming is very pleasant for the joints. But you have to find a swimming pool, which is heated because the cold water is very painful for the joints. The only downside to swimming is that it does not give you a delay bone loss, which is a key advantage of the exercise with the load of another kind.

The load is aimed at strengthening the muscles

You might think that lifting weights - it's bad for arthritis, but some studies suggest that the opposite is true. By strengthening the muscles around the joints, strength training helps to relieve some of the load from aching joints and reduces pain.

The task of the connective tissue linking, and you lose the stability of the joints, which partly causes pain. When you strengthen the muscles surrounding and supporting the joint, you can relieve some symptoms of the disease, according to modern doctors.

Recent studies have shown that most people with osteoarthritis of the knee who took part in strength training and weight training, reported a reduction of pain and restriction of movement and an increase in mobility.

Strength training also reduces the risk of falls, which can be a major risk for people with knee and hip osteoarthritis. A recent study showed that the group of women aged from seventy-five to eighty years has shown a decline of 47-57% of the risk of falls, after simple strength training and balance exercises.

You can also help prevent the risk of falls by a delicate, light exercise such as tai chi and yoga lite version, designed for people with arthritis, that will further improve your balance.

Exercises flexibility and stretching

There are a number of specific exercises of this kind that you can do. They are easy for people with osteoarthritis, increasing the flexibility and range of motion in the knee and hip.

Need exercise without much load, which give the hips and knees full range of motion in general laid-back, allowing the joints to lubricate themselves and help heal the damage. You can do these stretching exercises in the pool or on the mat next to a wall for support.

Before starting the exercises or the flexibility of the program, check with your doctor. Depending on your abilities and comfort level, do these exercises two to three times a week and gradually bring it up to the amount of daily exercise. The purpose - to make two to three sets of eight repetitions on each side.

Exercises for the thighs

• Swing legs. Just hold on to the edge of the pool or the wall and gently swing the leg to the side, alternating legs. Swimming is especially good for this exercise because water helps you, and you get a greater range of motion, and you will also have resistance from the water, which will cause your muscles to work harder.
• Pulling up the legs. In the same position slowly pull the leg back, alternating sides. As with all the stretching exercises Stretching exercises - Be careful It is recommended to consult a professional before you start. If your hips are inactive, and you try to take it back without much success, can eventually strain the back and cause problems with it doing an exercise incorrectly. You have to show how to do it right.

Exercises for knee

• The slopes. Get down on one knee as if you make someone an offer (do it on a soft mat to knees were softer). Lean gently forward, keeping your shoulders straight. This exercise stretches the front of the knee, protecting the lumbar spine. Make sure your knee does not go over the line of the toes, because this can strain the knee.
• Raising the legs straight. Sit on a chair, straighten one leg and lift it straight ahead. Change legs.
• Bending legs. If you can afford it, you lie on the floor on her stomach and gently move the heel to the buttocks back, convinced that keep the hips on the floor.

All these exercises should be done without additional weight load. In general, it is not a good idea - for example, attach weight to the ankle and the knee flexion and extension. This contributes to a large load on the knee, which can lead to an exacerbation of arthritis. If you want to add weight, use a special trainer for leg press.