Is running really effective for weight loss?

Losing weight isn't really "my" topic as I tend to lose weight and rather I'm constantly trying to stay in shape rather than lose extra pounds.

However, a large number of runners follow the desire to lose weight. Some people have a full month, others run a marathon, and some people run all their lives, wanting to lose weight. This is great because jogging also improves metabolism and cardiovascular function.

It turned out to be interesting to me:

• How effective is running for weight loss?
• Which running exercise burns the most calories?
• What physiological process is behind this?
• What does the research say about this?

And since I've been running for a few years and noticed some changes in my weight and appearance, I'll share my experience.

Running as a way to lose weight is shrouded in a lot of myths. The reality is that not everyone loses weight from running. Or lose weight, but not just from running. The problem of weight loss is more complicated than it seems at first glance.

Needless to say, what are the benefits of running?

In addition to the obvious advantages (related to large muscle groups, improved cardiovascular performance, metabolism; there is a separate article on the benefits of running), it is necessary to mention at least one study. rescue. More than 55 thousand people have participated in it for 15 years.

What conclusions did the study's authors come to?

• The risk of death from any cause in regular joggers decreased by 30%.
• The risk of dying from cardiovascular disease is reduced by 45%.
• life expectancy increased by 3 years on average

And the fact that running requires no additional equipment, expensive equipment and high costs make it one of the most popular sports in the world. If you can afford even an inexpensive pair of running shoes, you're in business.

Weight loss factor

It doesn't matter what sport you play, there are factors that directly affect how quickly and aggressively you lose weight.

Among them:

• The age. . . The older you get, the less recommended the work will be and, therefore, the less significant the results will be. In addition, muscles contract and become weaker with age;
• Body composition. . . If you have more muscle than fat, you'll burn more calories while running;
• Training intensity. . . Literally everything matters: activity, frequency, speed, distance, etc. v. ;
• Floor.Men burn calories faster than women. The University of Copenhagen, along with eight other institutes, conducted a study in which 2, 500 people with diabetes and obesity were put on a strict calorie-controlled diet for eight weeks. Under exactly the same conditions, men lost more weight than women;
• General daily activities. . . Even 10 minutes of charging works if you're sedentary;
• Weight. . . The more you weigh, the more calories you will burn at first.

The main and unshakable formula for weight loss is to consume more calories than you consume.

How much can you reset in one run?

First, a clarification: is it about running on a treadmill or, for example, on the street or the stadium?

It seems like there is no difference, but it is not. Functionally, the load changes little, but the mechanics are completely different. When running on asphalt, it is necessary to push hard off the surface, while the track, due to the constant movement of the belt, pulls your foot back and you use less effort.

In addition, treadmills significantly shorten stride and impede movement.

Why not trust the lost calories displayed on the screen of the machine? It takes into account training speed and duration, as well as average runner data, which often has little to do with reality. Also, machines tend to overestimate the numbers to motivate them to keep exercising.

In an hour on the treadmill, working at a speed of 10-12 km / h, you can reduce 550-750 calories. It all depends on incline, running speed, heart rate, body temperature, etc. v.

1 kg of fat = about 7, 500-8250 calories

There are many metrics to consider when running outdoors. For example, a report from Harvard University found that a 30-minute workout for people of different intensities and different weights produced different results:

• A man weighs 70 kg. can burn 370 calories in half an hour running at 6: 12/km. And a man weighing 56 kg. in the same time and at the same rate, he lost 300 calories.
• A man weighs 70 kg. can burn 539 calories in half an hour of running at 4: 20/km. And a man weighing 56 kg. In the same time and at the same rate, it takes 435 calories.

When you run slowly, calories are consumed mainly from fat. At a high rate, glycogen stores in the muscles and liver become a source of calories. By the way, after training they are still "burning out" (EPOC-effect, about it - below).

When compared to other sports, the averages are as follows:

Work	Burn calories in 30 minutes
Swim (freestyle) at an active pace	370
Running at 8 km/h (6: 12/km)	300
Beach volleyball	297
Cycling at a speed of 20 km/h	295
Rollerblading	260
Aerobics	240
Basketball	220
Playing badminton	167

How many days per week do you need to run to lose weight?

If you're just starting out on your run, then you shouldn't set yourself a goal of running every day or running for an hour by all means.

Your training plan should be gradual. Start by alternating between brisk walking and slow jogging. Normal running speed is one you can talk about. It will be difficult at first, so you can move on to a step if necessary.

Start from the fact that workout at least 3 out of 7 days. It takes enough time for the body to get rid of excess waste and recover.

Once you get the hang of it, you can do different types of running exercises to make your body more flexible and burn calories more efficiently. However, keep in mind that basic training will keep your body running smoothly and minimize the chance of injury.

High intensity running training

One meta-study found that high-intensity interval training (HIIT) burned an average of 30% more fat than other types of exercise.

Therefore, HIIT training is a more effective way to reduce body fat. High-intensity running exercises include interval and distance running.

Intense exercise produces excess oxygen consumption after exercise, known as the oxygen debt effect. EPOC (Excessive Oxygen Consumption After Exercise). . . This promotes fat oxidation in a shorter period of time and causes the so-called "afterburn effect". In addition, the body produces more adrenaline and growth hormone (up to 450% according to one study) within 24 hours of the end of HIIT.

In addition to weight loss, this type of cardio has several other benefits:

• improve endurance
• control blood sugar
• muscle strengthening
• strengthen the immune system
• reduce stress and anxiety, etc. v.

However, with all the advantages, interval training has a number of contraindications, since there is an active load on the cardiovascular system.(CCC). Before starting this type of run, you need to make sure that you have no contraindications from the CCC.

What time of day is better to exercise for weight loss?

According to recent studies, people who exercise in the morning perform better than those who exercise in the evening. During the experiment, the scientists divided 48 women into two groups: the first group did aerobic exercise in the morning for six weeks, the other group preferred to exercise in the evening. During the allotted time period, they recorded each meal. As a result, it was concluded that morning exercise reduced their intake of high-calorie foods during the day, which in turn helped them lose more weight.

Other studies have shown that exercising on an empty stomach before breakfast burns more fat than exercising after eating.However, if you are running on an empty stomach, you should choose a shorter and easier route as your body may not be ready for it.

There is a lot of controversy about when is the most effective. It is believed that our physical performance increases when the body reaches the maximum temperature of the day. For most people, this is between 4: 00 p. m. and 5: 00 p. m. , although some experts extend this time to 7: 00 p. m.

A monthly workout plan for running beginners

Before you get results, especially if you were previously sedentary, you need to prepare your body and speed up your metabolism.

Please note thatOnly a personal trainer can choose the optimal workout regimen for you, because when choosing a plan, your goals and the state of your body are taken into account.

This plan is designed to help you immerse yourself in your workout as smoothly as possible; this is achieved by alternating walking and running:

Week 1	Monday - Walk for 20 minutes Tuesday - rest or do 20 minutes of cardio (swimming, cycling) Wednesday - walk at a brisk pace for 20 minutes Thursday - rest Friday - alternate brisk stride (4 minutes) and run (1 minute) 4 times Saturday - rest Sunday - Walk at a brisk pace for 20 minutes
2 weeks	Monday - alternating 5 quick steps (4 minutes) and runs (1 minute) Tuesday - rest Wednesday - alternating brisk strides (3 minutes) and intense jogging (1 minute) 6 times Thursday - rest Friday - repeat 7 times alternating brisk stride (3 minutes) and running (1 minute) Saturday - 20 minutes brisk walk or bike ride up to 30 minutes Sunday - rest
3 weeks	Second - repeat 7 times alternating fast strides (3 minutes) and running (1 minute) Tuesday - rest Wednesday - alternating 9 brisk steps (1 minute) and jogging (2 minutes) Thursday - rest or cycle for 30 minutes Friday - repeat 7 times alternating brisk stride (3 minutes) and running (1 minute) Saturday - 25-minute active walk Sunday - rest
4 weeks	Monday - alternating 6 brisk strides for 1 minute and jogging for 4 minutes Tuesday - rest or swimming/biking (30 minutes) Wednesday - Alternate 5 min brisk stride, jog for 20 min and complete an additional 5 min brisk stride Thursday - rest Friday - run continuously for 25 minutes Saturday - bike or walk at a brisk pace for 30 minutes Sunday - rest

A versatile workout plan for beginners. There are hundreds of similar plans on the Internet

As you move into the second month of your training plan, gradually increase your running time, keeping your walking intervals to a minimum. When you run 30 minutes is normal, you can add 4 days to run at full load.

It is important to monitor your heart rate.

The fat-burning heart rate zone is considered 50-70% of the maximum heart rate. It is calculated depending on the age of the person.Very averageThis is about 115-130 beats for age 30 or 110-125 beats for age 40. You can measure precise heart rate zones using special functional diagnostics. This will help you train more effectively.

When you run in a fat-burning zone, your body learns to burn fat as efficiently as possible. However, you shouldn't expect that running in this particular area will result in more weight loss: because of the low intensity, fewer calories are burned than when running in the high-intensity area.

What helps maintain results?

To track your progress and know your heart rate during exercise, you can't do without the following devices:

• Fitness bracelet.Paired with your phone, they help you track steps, kilometers, and track your speed and time. In most fitness bracelets, the heart rate monitor only works accurately in quiet areas and low-stress areas. I cannot say that this is true of all fitness bracelets, some do this task well.
• Sports watch.Since most sports watches have built-in GPS sensors, you don't need to run with your phone either. Watches from sportswear brands (and the Apple Watch) tend to have heart rate monitors that are relatively accurate, but still not as accurate as chest straps. The accuracy of a heart rate monitor depends on the model and the technology used to implement it, so it's best to preview reviews of a particular device.
• Chest heart rate monitor. The most accurate heart rate measurements.

Why am I running but not losing weight?

There can be many reasons:

1. Wrong motive.Often you can hear people running about making a burger they ate or cutting circles in the stadium for a chocolate bar for the evening. This weight loss option is unthinkable; Food should not be the goal or the reward. Learn to correlate calories consumed and consumed and eat in moderation. If you run an hour a day, but eat an extra 500 calories a day, you shouldn't count on weight loss.
2. Weight control.A reasonable and safe rate of weight loss is up to 1 kg per week. If you regularly run and do endurance training at the same time, then remember that at the same time as losing weight, muscles are being built. In this case, do not look at the arrow of the scale, but regularly measure your body (waist circumference, hips, circumference of legs, arms, etc. ). This method for tracking progress will be more revealing.
3. Get used to downloading. . . For the first few weeks, you may see results, but then it becomes less noticeable. Why? Due to initial stress, the body actively uses protein and carbohydrates to replenish stored energy and as a raw material for muscle recovery. Over time, the body adapts to stress and no longer perceives them as stimulants. In this case, simply alternate between different forms of training: running on rough terrain, finding other routes, combining speeds, adding power loads, etc. v.
4. An extreme diet.It seems like the less you eat, the more weight you lose. In reality, things are a little different. Severe malnutrition puts the body into a state of stress, it begins to accumulate reserves whenever possible, as well as retaining water to repair damaged muscle fibers and deliver glycogen to the tissues. engine works. As a result, this often leads to emotional breakdowns and overeating.

5 myths about running

Stretch before running

Surely all of us have heard that before running, it is necessary to stretch and warm up the muscles. You would be surprised, but scientists have not yet reached a consensus on this score. Instead, they agree that the benefit can only come from stretching (swinging, bending, swinging legs and arms, etc. ).

What's wrong with the static shape of the stretch?

• A 2013 study found that it may decrease productivity, but not increase it.
• Another study by the American Academy of Orthopedic Surgeons found that stretching before running did not prevent injury.

And another recent study found that static stretching can reduce muscle activity for up to 24 hours.

Static stretching refers to exercises such as curls or butterflies, where it is necessary to stay in one position for 15-60 seconds at the time of the peak muscle stretch.

But the joint warm-up certainly won't hurt you.

Practice as much as possible

There is a common mistake among beginner runners - the desire to increase running speed and load volume as quickly as possible. In the early days, enthusiasm and motivation overwhelmed, and it seemed that running 2-3 km was too little and a shame. Preferably just 10 or more. As a result, the body is stressed, there is no recovery time, and athletic performance is reduced before it occurs.

This leads to prolonged training cessation, loss of strength, and general burnout. Sometimes muscle swelling or weakness can be observed, which in most cases is a symptom of overtraining. As a result, this leads to "emotional" overeating, and sometimes trauma, which completely frustrates the desire to run again.

Be patient and think long term, don't drain your body. Even with the most intense workouts, you won't lose weight for 2 weeks. The process must be approached systematically and the load should be divided into phases.

Runners don't need endurance training

There is a lot of research looking at the impact of strength training on running performance. One of them is dedicated to sprints. It says that force, power, and speed are inherently related, since they are all the result of the same functional system.

Endurance training significantly improves endurance and running performance. For example, maxillofacial muscle is arguably the most important contributor to top speed while running. Needless to say it must be pumped without failure? Running alone cannot do this.

In addition, the stronger the muscles become, the more resilient and resilient the body will be when you run.

Dress warm to save more effort

A big misconception for new runners who want to lose those extra pounds. Some girls even wrap themselves underneath their clothes with cling film for maximum results in their opinion.

Why doesn't this method work? Because sweating has nothing to do with weight loss. With the help of sweat, the body cools down, removing fluids and toxins. Excess clothing interferes with cooling, which can lead to overheating and even loss of consciousness.

Running with weights will definitely help you lose weight

This is not the best method for beginners. Running itself is already a load on the body, if previously led a sedentary lifestyle. And excess weight is already a cause of weight.

As a rule, this method is used by experienced athletes to develop speed power capabilities. Heaviness over long distances can increase the risk of injury for inexperienced runners.

Run and increase appetite

As your body learns to adapt to your new workout and regimen, you'll burn fewer calories. In addition, when losing weight, the body needs less energy to function. As a result, basal metabolism (the energy the body burns at rest) actually begins to decrease.

It is believed that running at a moderate pace increases appetite, especially for those who are just starting out. The body wants to return to its previous mass and stronger production of the hormones that make you feel hungry. But some studies have found that high-intensity running has the opposite effect - suppressing levels of ghrelin (the hunger hormone) and reducing cravings.

From myself, I can say that I have never achieved as much as when I prepare for a marathon. My maximum monthly run time is just over 200km and I ate so much that I couldn't believe I could run. There is no weight loss goal, but the cravings are very strong.

Can you lose weight just by running?

It is possible, but for this a number of conditions must be met: proper nutrition, alternating loads, gradually increasing them. If you want to lose weight by exercising regularly but for short periods of time (e. g. 20 minutes a day) at the same pace, this is unlikely to get you anywhere near your desired goal. Much depends on the initial parameters.

You can achieve results by running for long periods of time or intensively. Ideally, to lose weight, you should alternate interval training with slow and long jogging. This will cause the body to not adapt to the stress level. Why is it important? Because you may be faced with a phenomenon that physiologists call a plateau, when the physical condition and weight are stable and it is very difficult to move them off the ground. We must "surprise" the body and try unusual loads that can become its irritant. The new approach also helps avoid burnout that can arise from a similar habit.

You can get what you want faster by combining aerobic and anaerobic loads (cardio and strength). But don't forget the side effects (and in fact - the main effect) of running. Along with losing extra calories, you'll have huge benefits for your entire body.