Rules of running with losing weight

1. Start with 10 minutes of jogging or walking. This rule is suitable for those who do not engage in regular exercise. Sharp tension can have a negative impact on the heart.

2. Warm up and stretch. Warm your muscles before training, stretch out after. This will help you avoid injury.

3. Bring the run to 40 minutes. Fat burning begins after 30 minutes of continuous muscle work. Before this, reserves of ATP (nucleotide, universal energy source) and glycogen in the liver are being used up.

4. Run as often as possible. And ideally - every day. To fully experience the effect of jogging, you need to turn them into a daily ritual. Each missed workout is a step back.

5. The morning is wiser than the evening. Prefer morning jogging. This is due to the peculiarities of the splitting of fats and urban air, which in the mornings is several times cleaner than in the evening.

6. Run on an empty stomach. But do not forget to fill the water balance before training with a glass of loose tea. If you run for more than an hour, you can eat a little oatmeal.

7. The correct running shoes - the one that suits you. Around this important item of equipment of the runner there are fierce battles. Famous English athlete Gordon Peary, author of the book "Run fast and without injury" believes that flat shoes are no frills better than modern "heaped" sneakers that do not allow you to land on the heel. While experts argue, independently choose suitable sports shoes. Running shoes should be fit or slightly squeeze.

8. Run naturally. There are many sophisticated running techniques designed for athletes. You are not going to compete, so the effectiveness of running does not matter for you. Run as the body tells you, because running is a natural kind of movement.

9. Breathe through your mouth. Running for weight loss is an aerobic exercise, so breathing through the mouth is a must. The pace of your running should be such that you can maintain a conversation.

10. Heart rate. For training to be effective, the heart rate must fit into the target zone. Its boundaries are calculated as follows: from 220 take the age and multiply by 0.6 (the lower limit), and then at 0.8 (the upper limit). If you are 40 years old, your target zone will be the pulse rate within 108-144 beats per minute.

anwar

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