- Running for weight loss - the basic rules
- The effect on body
Influence of jogging on the human body
Running for weight loss looks attractive: with little effort it allows you to lose weight. But all is not as easy to run was really effective and did not cause harm, you must adhere to certain rules. These rules are known and have long life verified: the number of calories entering the body should be less than the energy costs. But how can this be achieved? Only the combination of proper nutrition and physical activity gradually increased.
Nutrition does not mean any special diet, just stick to certain principles: eliminate from the diet of carbohydrate (sweet and rich foods) and fatty meat, limit the amount of fried foods (better stew or steamed). Every day, eat five kinds of vegetables and fruits, while the amount of vegetables should be at least 400 grams, necessarily daily (preferably in the morning) to include in the diet of porridge of whole grains - a source of energy.
But that is not all. In order to begin to lose weight, exercise is necessary. At the same time we must remember that our goal is not just to lose weight and give up reserves of fat that our body lays in store. It is proved that the first forty minutes to power the additional physical exertion, the body uses carbohydrates and only when their stocks run out, the body is "thrown into the furnace of" fat stores. Hence, the basic rule of the use of any physical activities for weight loss: exercise can not last less than one hour, otherwise they will be ineffective.
Running - it's a way to move the cyclical nature. The content of the cycle - double step with a single support phase and the phase of flight (unlike distance at which the body has a permanent support one or two feet).
Running is due to the work of almost all muscles of the body. In connection with this operation while running is ensured by enhancing the physiological activities of the major organ systems. The nice thing about running is that this generates an increased amount of serotonin - the hormone of happiness, which makes such pleasant jog.
Features exposure, ease of use and accessibility of the dosage of running in any environment and any contingent making it one of the most advanced methods of increasing physical activity. Regular classes are accompanied by slow jogging train and tempering effect without excessive tension of the body. This allows the use of jogging people with varying degrees of physical fitness.
How to run
If you lead a sedentary lifestyle and have extra weight, you should start with the advice of a doctor and a preliminary examination. Do not start training with jogging and hiking with, gradually increasing their intensity and distance. Most untrained people can start with fifteen minutes walking to the intensity that can cause accelerated heart rate to 120-130 beats per minute (of course, for different people rate this walk will be different). Weekly walks can be increased to 10 minutes and when you can go without straining for an hour, you can change the exercise, alternating jogging with slow and fast walking. The first run should be no more than one-three minutes (in terms of health and heart rate). When well-being and tolerance load every 3-4 weeks, you can increase the duration of the run, respectively, reducing the duration of the walk.
Temp running in the first months of training should not exceed 2-2, 5 m / sec, i.e. 1 km for 7 minutes in men and 8 women minutes. Later in good health may accelerate the rate of up to 6-6, 5 minutes to 1 km.
It is imperative that during the period of self-training: health records, periodic inspection of body weight, measuring heart rate before and after school. Increased heart rate immediately after the run should not exceed 50-60% of the original data (ie, the initial heart rate of 80 beats per minute after exercise it should be no more than 120-130). Within half an hour of pulse parameters must be fully restored.
Running to lose weight, exercise should last at least an hour three times a week. It is best to alternate fast running for a short distance with a slow running a long distance - it will not give the body to quickly get used to the same load, which will result in burning more calories.
Contraindications for jogging
Contraindications for jogging are:
- diseases of the cardiovascular system: chronic coronary insufficiency (heart pain that arise when compressing the arteries that bring blood to the heart muscle), congenital and acquired heart defects
Heart defects - time heals?
decompensated (when the heart can not cope with the load), hypertension
Hypertensive heart disease - the prognosis is poor
with frequent crises;
- acute inflammatory processes in any part of the body;
- any acute diseases (eg, common cold), and exacerbation of chronic diseases;
- gastric ulcer or duodenal ulcer with frequent exacerbations;
- changes in the structure of the spine with the violation of the vertebrae, especially complicated infringement nerve roots (such as osteochondrosis
Osteochondrosis - Causes and symptoms
Complicated by low back pain).
Run on health, but with the mind, or jogging will not benefit and joy, and harm to health and the bitter taste of failure.