How much should i run to lose weight?
Undoubtedly, running is one of the most effective aerobic exercises for weight loss and lower limb shaping.
Make running 4 to 5 times a week intermittently one of your daily routines to benefit from this exercise.
One of the best ways to lose weight is to run;
Especially if the distance is long, high speed and intermittent, endurance exercise is also an effective way to lose weight, but you also need to change your lifestyle in such a way that you are sure you have the most fat burning.
Running is the most effective way to burn calories, and it is more useful if you consume the least calories along with it.
How much should i run to lose weight ?
If you are at the beginning of the road, your body is not ready for heavy running yet.
Start walking to create the necessary conditions for your body and see the least damage.
If your body condition is a little better, you can walk and run one at a time in each exercise.
Start with twenty minutes and gradually increase it.
Running time is much more effective than running intensity;
You run slowly for 30 minutes, it is better to run fast for 10 minutes;
But gradually increase your total jogging time to lose weight faster.
If your running speed is slow but long, you can probably train more times a week, but if your running speed is high, you will only get tired.
Gradually increase the distance.
As you increase your running time, increase your distance.
If you want to increase your endurance, increase your distance by 10% every week.
If you want to be a marathon or half marathon runner, this is the best way. .
Run as fast as you can.
Running at maximum speed raises your heart rate and causes you to burn calories.
This method is called HIP.
In this method, you have to run at maximum speed for a short time (for example, 30 seconds).
The body has to do harder exercises than this, in order to burn fat well.
To warm up, first run at a constant speed for 10 minutes;
Then go from one top to the top for 30 seconds at top speed.
Go back up from the top to return to your previous state.
Run at maximum speed several times in a row and then run at a constant speed for 10 minutes.
The exercise break method is very effective, because it puts the body in a period of correction and the fat burning process will continue in the coming days.
A complete weight loss program with running and exercise
Increase the number of weekly runs.
In the beginning you may only run twice a week;
But you should run 3 or 4 times a week as you work on your endurance.
This will increase the fat loss process.
To increase endurance, combine running with other exercises.
Increasing endurance can be difficult because it requires a lot of patience.
If you start heavy running from the beginning, you are endangering your body.
Strengthen your muscles to reduce pressure on the joints through exercises such as pool running and cycling.
Ride on smooth roads to avoid injury.
Stir 90 times per minute.
You can use a stopwatch to count.
To run in the pool, tie a float around your waist and go as deep as you can and run like normal (of course, your feet do not reach the bottom of the pool).
Try to take 180 steps per minute and keep your back straight if possible.
Move your legs forward for endurance, because as we have already said in the article on the benefits of running in moisturizing sports and fitness, this strengthens the leg muscles.
Pair the legs.
Take a big step forward with your right foot, but do not take your left foot.
Position your body so that the thigh of your right foot is level with the ground and the knee is perpendicular to the thigh.
Then return to your previous position and repeat with your left foot. Do this 10 to 15 times.
To increase endurance, do this movement for two to four sets.
(If you do this movement with weights, you must balance the two sides of the body)
Use the Bell Swing kettle to strengthen the muscles.
Use a bell kettle to strengthen muscles, legs and back.
This exercise is very useful for strengthening the quadriceps, muscles and buttocks muscles.
Hold the kettle bell in front of your abdomen and lean against your torso.
Try to keep your back straight.
Raise the kettle bell using the middle of the thighs.
Do this 5 to 20 times or for one minute.
Do this exercise for two to three sets.
Exercises and exercises that you should do along with running to lose weight
Workout against the wall for the legs and quadriceps
Stand against a wall and pretend to be sitting on a chair.
Stick your back to the wall.
Your knees should be at the right angle to the garden.
Consider the duration of this movement to be 30 seconds at first.
Lie down and raise your legs.
Do this movement to strengthen the hip muscles.
Lie on your stomach.
Keep the right foot straight and move it up and down from the toes. Raise your leg as high as you can.
Repeat for the left foot.
5 to 10 times for each foot.
Wrap a strap around your legs to make the exercise harder.
Wrap it so that the strap resists movement when you want to lift your leg.
You can also raise both legs at the same time.
Push Up to strengthen your arms.
Lie on your stomach and place your toes on the floor.
Place your palms on the floor in the direction of your shoulders.
Keep your body straight and Push up.
Approach the ground slowly.
If this movement is difficult for you, place your knees on the ground instead of your toes.
Hit as many as you can in one minute.
Plank to strengthen quadriceps muscles.
Plank is a useful movement for runners to strengthen the muscles of the shoulders, arms and buttocks.
Lie on your stomach and place your palms on the floor in the direction of your shoulders, like in a swimming position.
Hold for 20 seconds.
Gradually increase the holding time to one minute and when you succeed, do other types of planks such as forearm plank, one foot plank and so on.
In this way, strengthen the buttock muscles.
Change your lifestyle to lose weight by running
Control your calorie intake.
Some people can not lose weight even by running because they do not control their calorie intake.
The best solution to this problem is to keep track of all the calories you consume.
Write them down somewhere or measure them with different programs.
In the of Updatebody, it has been mentioned many times that on days when you train hard, you should eat balanced and high-protein foods to stay healthy and lose weight.
On running days your body needs a lot of vegetables, protein and carbohydrates.
You can also include salad in your meal, which is full of fresh vegetables.
Use seeds such as lentils, green peas, beans, etc.
Avoid overeating and overeating after exercise.
You may want to reward yourself after a hard workout;
This is okay if you do it once in a while and eat nutritious, low-calorie foods; Like fruits and vegetables.
These foods make you feel full, nutritious and have no extra calories. Lane protein is also a good option;
Like bananas with peanut butter.
Keep your normal life.
Sometimes people who run a few times a week spend the rest of their time inactive.
For example, you may run one morning and rest all afternoon because you are tired or have had enough exercise in the morning.
You need to be as active as you can during the day.
Use activities such as using stairs instead of elevators, etc.