How long should I run to lose weight
Diet Weight Loss / / August 12, 2017
What should be run in order to lose weight
How long should I run to lose weight - half an hour is enough, or need an hour, and what is the recommended regular exercise data?The first step is to clarify the fact that you can not run around to each person, as it is not for everyone race will be a convenient method for weight loss.A person is not physically prepared, with significant overweight, running will be very difficult, and in most cases, even harmful.It should start with diet changes for the better, and then gradually incorporate exercise.
As for jogging, then to start to lose weight effectively, you need to run unseparated at least half an hour.If this rule is observed, then about 2 weeks later you can become more slender and toned - that's how much you need to run to lose weight by 5 kg approximately.If you engage in less than half an hour, it can also be seen on a small scale minus if weighed immediately after the run.But it is not an indication of reduction of adipose tissue, and fluid loss(and liquid is lost is greater, the more intense was jogging).
intensity running may be different.For beginners it is come brisk walking or jogging.They also contribute to burning calories.To jog does not cause discomfort, and that loads are not too small and difficult to implement, learn how to breathe correctly.When you run, you need to breathe only through your nose.2 steps breath, exhale 2 steps - is such a recommended respiratory rate.Begins to run better gradually.A couple of minutes to go quietly, and then speed up the pace, go to jogging and then speed up when needed.Running should be in cool weather during the warmer months.A morning it will or night - it is not so important.Run not only in the stadiums, and in parks.The most effective steeplechase, along the winding paths.
If you have a sudden headache during the run, the pain is felt in the chest, better stop.In general, doctors recommend not professionals carefully monitor your heart rate.For novice heart rate should be no more than 60-70 of the maximum for your age.For example, a 30-year-old woman the maximum heart rate is 190 (formula: 220 - age in years).The pulse rate during exercise should not exceed 133 beats per minute.But how to measure heart rate while running?If you are on a treadmill - this is not a problem, if the fresh air - that too is no big deal, you need to wear a heart rate monitor.On sale you can find various models of sports watches with heart rate monitor.Before you run, there should be a simple workout for the muscles of the body.It can be Mahi hands, feet, the slopes - most importantly, to work out all the limbs.5-10 minute warm-up will be enough.Another useful tip - buy quality shoes.The first rule - in the presence of sneakers shock.The second rule - clearly fixed heel.The third rule - quality material (cotton or leather).
remains an open question - how many calories you need to lose weight faster and more efficiently?For women lose weight including using such active exercise, is not less than 1300 kcal per day.