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| Running For Weight Loss |
Little effort he can to lose weight. But all is not as easy to run a really effective and did not cause harm, you must adhere to certain rules. These rules have long been known and tested life: the number of calories entering the body must be less than energy expenditure. But how can this be achieved? Only a combination of proper nutrition and incremental physical activity.
Balanced diet does not mean any special diets, simply follow certain principles: eliminate from the diet of easily digestible carbohydrates (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, with the amount of vegetables should not be less than 400 grams, required daily (preferably morning) to include in the diet of cooked whole grains - for energy.
But that's not all. In order to start losing weight, you need exercise. It should be borne in mind that our task is not simply to lose weight and give up fat reserves that our bodies lay in store. Proved that the first forty minutes to power the additional physical stress, the body uses carbohydrates, and only when their stocks run low, the body "drops into the furnace" reserves of fat. Hence, the basic rule of any physical activity for weight loss: exercise can not go less than an hour, otherwise they will be ineffective.
Effect of race on the human body
Running - a way to get around the cyclic nature. Contents of the cycle - a double step from the single support phase and the phase of flight (as opposed to walking, in which the body has a constant support to one or two feet).
Running is due to the work of almost all body muscles. In connection with this performance when running is ensured through the strengthening of the basic physiological systems. The nice thing about running is that when it is allocated an increased amount of serotonin - the hormone of happiness, which makes such pleasant jog.
Features of the impact, ease of dosing and the availability of racing in any conditions and any contingent make it one of the most perfect way to increase physical activity. Regular classes are accompanied by a pronounced slow running train and tempering effect without excessive tension of the body. This allows the use of race in people with varying degrees of physical fitness.
How to run
If you're sedentary and have extra weight, it is necessary to start consultations with a doctor and a preliminary survey. Themselves do not begin training with jogging and walking with gradually increasing their intensity and distance. Completely untrained people can start by walking fifteen minutes with an intensity that can cause accelerated heart rate to 120-130 beats per minute (it is clear that for different people the intensity of this walk will be different).
Weekly jaunts can be increased by 10 minutes and when you can walk without strain for an hour workout can be varied by alternating running with slow and fast walking. The first runs should be no more than one to three minutes (based on the feeling and heart rate). With our well-being and tolerance of the load every 3-4 weeks can increase the duration of running, respectively, reducing the duration of the walk.
Tempo run in the first months of training should not exceed 2-2,5 m / sec, ie 1 km for 7 minutes in males and 8 minutes for women. Later, when our well-being means to accelerate up to 6-6,5 minutes to 1 km.
Prerequisite is self-control during the training: registration state of health, periodic inspection of body weight, measurement of heart rate before and after school. Increased heart rate immediately after the race should not exceed 50-60% of baseline (ie, when the initial pulse rate 80 beats per minute after training it should be no more than 120-130).
Within an hour of pulse rates should fully recover.
Running to lose weight, exercise should last at least an hour three times a week. It is best to alternate between fast running for a short distance with a slow running a long distance - it will not allow the body to quickly get used to the same pressures that lead to burning more calories.
Contraindications for jogging
Contraindications for running are:
cardiovascular system: chronic coronary insufficiency (heart pain that occur during compression of the arteries that bring blood to the heart muscle), congenital and acquired heart defects in the decompensation stage (when the heart is unable to cope with the load), hypertension with frequent crises;
acute inflammation in any part of the body;
any acute illness (eg colds) and exacerbation of chronic diseases;
stomach ulcer or duodenal ulcer with frequent exacerbations;
changes in the spine with a violation of the structure of the vertebrae, especially the complicated infringement nerve roots (eg, spinal osteochondrosis complicated by pain in the lumbar spine).
Flee to health, but with the mind, or jogging will not benefit and joy, but injury and a bitter taste of failure.
- fitnessall
