Is running really effective for weight loss?

Losing weight is not really "my" topic because I tend to lose weight, and I always try to stay in shape rather than lose weight.

However, many people begin to run away with the desire to lose weight. One is enough for a month, others run a marathon, and some run for the rest of their lives trying to lose weight once. This is very good, because a healthy run also improves metabolism and cardiovascular function.

It was interesting for me:

• How effective is running to lose weight?
• Which running exercises burn the most calories?
• What physiological processes are behind this?
• What does research say about this?

I will share my experience as I have been running for several years and have seen some changes in my weight and appearance.

Running as a way to lose weight is shrouded in many myths. The fact is that not everyone loses weight by running. Or lose weight, but not by running. Weight loss will be followed by fatigue and constant tiredness.

Needless to say, the benefits of running?

In addition to the obvious benefits (participation of large muscle groups, improvement of the cardiovascular system, metabolism; there is a separate article on the benefits of running), it is worth noting at least one study. More than 55, 000 people participated in 15 years.

What did the authors of the study conclude?

• People who run regularly have a 30% reduced risk of dying from any cause.
• The risk of death from cardiovascular disease is reduced by 45%
• life expectancy increases by 3 years

The fact that running does not require additional equipment, expensive equipment and high costs makes it one of the most popular sports in the world. Even if you can buy a cheap pair of shoes, you are at work.

Weight loss factors

It doesn't matter what sport you do, there are factors that directly affect how fast and intense you lose weight.

Among them:

• Age. . . The older a person is, the less work is recommended, and therefore the less significant the result. In addition, muscles shrink and weaken with age;
• Body composition. . . If you have more muscle mass than fat, you will burn more calories while running;
• Training intensity. . . In fact, everything is important: activity, frequency, tempo, distance, etc. ;
• The floor.Men burn calories faster than women. The University of Copenhagen, along with eight other institutes, conducted a study of 2, 500 people with diabetes and obesity on an eight-week calorie-controlled diet. Under the same conditions, men lost more weight than women;
• Daily general activities. . . Even a 10-minute charge is effective if you are sedentary;
• Weight. . . The more weight you have, the more calories you will burn at first.

The basic and unshakable formula for losing weight is to burn more calories than you consume.

How much can you reset in one run?

First, it is worth clarifying: is it a run on a treadmill or, for example, on a street or stadium?

Apparently, there is no difference, but it is not. Functionally, the load varies little, but the mechanics are completely different. When working on asphalt, you need to push hard from the surface, although due to the constantly moving belt, the road pulls your foot back and you use less physical effort.

In addition, the treadmill significantly shortens the movement and impedes movement.

Why not trust the calories burned on the car screen? It takes into account the speed and duration of training, as well as average information about the runner, which has little to do with reality. In addition, the machine greatly appreciates the figures to encourage them to continue training.

You can lose 550-750 calories in an hour in a treadmill running at a speed of 10-12 km / h. They all depend on inclination, running pace, heart rate, body temperature and so on.

1 kilogram of fat = about 7500-8250 calories

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

• A man weighing 70 kg. It can burn 370 calories in half an hour while running at 6: 12 / km. And a man weighing 56 kg. loses 300 calories at the same time and at the same rate.
• A man weighing 70 kg. It can burn 539 calories in half an hour by running at 4: 20 / km. And a man weighing 56 kg. loses 435 calories at the same time and at the same rate.

When you run slowly, calories are mostly derived from fat. At a strong pace, glycogen stores in the muscles and liver become a source of calories. By the way, they still "burn" after training (EPOC effect, about this - below).

Compared to other sports, the indicators are on average as follows:

Action	Calories are burned in 30 minutes
Swimming (freestyle) at an active pace	370
Run at a speed of 8 km / h (6: 12 / km)	300
beach volleyball	297
The speed of the bike is 20 km / h	295
Roller skating	260
Aerobics	240
Basketball	220
He plays badminton	167

How many days a week should you run to lose weight?

If you are just starting out on a treadmill, then you should not aim to run every day or run for an hour.

Your training plan should be gradual. Start by alternating between brisk walking and slow running. A normal running pace is the speed at which you can speak. It will be difficult at first, so you can move to a step if necessary.

Start with at least 3 workouts in 7 days. There should be enough time for the body to find time to get rid of the excess and recover.

Once you reach your state, you can do different types of exercises to pump your body in a more versatile way and burn calories more efficiently. But keep in mind that basic training will ensure the proper functioning of your body and minimize the likelihood of injury.

High-intensity running exercises

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

Thus, HIIT training is a more effective way to reduce body fat. High-intensity workouts include interval running and fartlek.

Intense exercise creates excess oxygen consumption, called the post-workout oxygen debt effect.Excessive oxygen consumption after work (EPOC). . . This promotes the oxidation of fats in a shorter period of time and is called the "post-combustion effect". In addition, the body produces more adrenaline and growth hormone (up to 450%, according to one study) within 24 hours after the end of HIIT.

In addition to weight loss, this type of cardio has a number of other advantages:

• improved endurance
• blood sugar control
• strengthens muscles
• strengthening the immune system
• relieve stress and anxiety, etc.

Because it is an active load on the cardiovascular system, there are a number of contraindications to interval training with all its advantages.(CCC). Before embarking on such a run, you should make sure that there are no contraindications from the CCC.

What time of day is it best to exercise to lose weight?

According to recent research, those 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 is aerobic for six weeks in the morning, and the other prefers to train in the evening. Each meal was recorded during the specified period. As a result, it was concluded that morning exercise helps to reduce the amount of high-calorie foods during the day and allows them to lose more weight.

Other studies have shown that exercising on an empty stomach before breakfast burns more fat than exercising after a meal.But if you're running on an empty stomach, it's worth choosing a shorter and easier route because your body isn't ready for it.

There is a lot of debate about which time is most effective. It is believed that our physical performance increases as the body reaches its maximum temperature during the day. For most people, this is between 16: 00 and 17: 00, although some experts extend this time to 19: 00.

Possible one-month training plan for beginners

Before showing results, especially if you have been sedentary before, you need to prepare your body and speed up your metabolism.

Please noteonly a personal trainer can choose the optimal training mode for youbecause when choosing a plan, your goals and the condition of your body will be taken into account.

The plan is designed to incorporate you into your workouts as smoothly as possible; This is achieved by alternative walking and running:

Week 1	Monday - 20 minute walk Tuesday - Rest for 20 minutes or do cardio (swimming, cycling) Wednesday - Walk for 20 minutes Thursday - rest Friday - fast step (4 minutes) and run (1 minute) change 4 times Saturday - rest Sunday - go fast for 20 minutes
2 weeks	Monday - alternate 5 times faster step (4 minutes) and jogging (1 minute) Tuesday - rest Wednesday - 6 times alternate fast step (3 minutes) and tight run (1 minute) Thursday - rest Friday - Repeat 7 times between a fast step (3 minutes) and a run (1 minute) Saturday - up to 30 minutes to 20 minutes of brisk walking or cycling Sunday - rest
3 weeks	Monday - Repeat 7 times between a fast step (3 minutes) and a run (1 minute) Tuesday - rest Wednesday - alternate 9 times faster step (1 minute) and run (2 minutes) Thursday - Rest for 30 minutes or ride a bike Friday - Repeat 7 times between a fast step (3 minutes) and a run (1 minute) Saturday - 25 minutes of active walking Sunday - rest
4 weeks	Monday - Take 6 quick steps 1 time and run for 4 minutes Tuesday - relax or swim / bike (30 minutes) Wednesday - Alternatively, walk 5 minutes faster, run 20 minutes faster, and complete 5 minutes faster Thursday - rest Friday - 25 minutes of continuous running Saturday - cycling or 30-minute walk Sunday - rest

A versatile training 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 by minimizing your walking distance. When a 30-minute run is normal for you, you can add 4 days to a fully functioning load.

It is important to monitor your pulse.

The heart rate zone that burns fat is considered to be 50-70% of the maximum heart rate. It is calculated depending on the age of the person. Very averagethis is approximately 115-130 strokes for 30 years or 110-125 strokes for 40 years. You can accurately measure heart rate zones using special functional diagnostics. This will help you train more effectively.

When you run in a fat burning area, your body learns to burn fat as efficiently as possible. However, you should not expect to run in this special zone to gain more weight: due to the low intensity, you burn fewer calories than running in the high-intensity zone.

What helps to maintain the result?

You can't do without auxiliary devices to monitor your progress and get an idea of your pulse during training:

• Fitness bracelets.Connected to your phone, it helps you keep track of your steps, miles, speed and time. On most fitness bracelets, the heart rate monitor only works accurately in quiet areas and low stress areas. I can't say that this is absolutely true for all fitness bracelets, some do this job well.
• Sports watch.You don't even have to work with your phone, as most sports watches have a built-in GPS sensor. Sportswear brands' watches (and the Apple Watch) have a relatively accurate heart rate monitor, but are still not as accurate as chest belts. The accuracy of a heart rate monitor depends on the model and technology used to implement it, so it's best to look at the reviews of a particular gadget in advance.
• Chest heart rate monitors.The most accurate heart rate measurements.

Why do I run, but do not lose weight?

There can be many reasons:

1. Wrong motivation.You can often hear people running away working on a burger they ate in the stadium or cutting circles in the evening to earn a bar of chocolate. This weight loss option is utopian; eating should not be the goal or reward. Learn to balance the calories consumed and consumed and eat well. You run for an hour a day, but if you eat more than 500 calories a day, you should not think about losing weight.
2. Weight control.A safe and reasonable weight loss is up to 1 kilogram per week. If you run regularly and do strength training at the same time, remember that losing weight builds muscles at the same time. In this case, it would be more obvious to look at the progress without looking at the axes of the scales, to measure your body regularly (waist, hips, around the legs, arms, etc. ).
3. Get used to loads. . . You could see the result in the first few weeks, but then it was less pronounced. Why? Because the body was initially stressed and actively used proteins and carbohydrates to replenish energy reserves and building materials for muscle recovery. Over time, the body adapted to the stress and stopped taking them as irritants. In this situation, it is enough to alternate between different types of training: running on rough terrain, finding other routes, combining tempo, adding power loads, and so on.
4. A strict diet.It seems that the less you eat, the more you lose weight. In fact, things are a little different. Intense nutrition puts stress on the body, begins to accumulate reserves when possible, retains water to repair damaged muscle fibers and deliver glycogen to working muscles. As a result, it often leads to emotional disorders and overeating.

5 myths about running

Lie down before running

No doubt we've all heard that you need to stretch and warm up your muscles before you run. You will be surprised, but scientists have no idea about this calculation. On the contrary, they agree that it can only be dynamic stretching (lungs, bending, swaying legs and arms, etc. ).

What is the problem with the static form of stretch?

• A study in 2013 showed that it has the ability to reduce, not increase, productivity.
• Another study by the American Academy of Orthopedic Surgeons showed that stretching before running did not prevent injury.

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

Static stretching refers to exercises such as squats or butterflies, when the muscles need to be frozen in one position for 15-60 seconds during maximum stretching.

But articular warming will not hurt you.

The more you train, the better

There is a common mistake among beginners - the desire to increase the running speed and volume of loads as soon as possible. In the first days, enthusiasm and motivation are stifled, and running 2-3 km seems to be too little and a shame. It is better to go only 10 and up the hill. As a result, the body is stressed, does not have time to recover, and falls before the performance of sports.

This leads to long-term suspension of training, total loss of strength and exhaustion. Occasionally there is swelling or weakness of the muscles, which in most cases is a symptom of overtraining. As a result, it leads to "emotional" overeating and sometimes injuries, which completely eliminates the desire to run again.

Be patient and think for a long time, do not empty your body. Even with the most intense exercise, you will not lose weight in 2 weeks. It is necessary to approach the process systematically and divide the load into stages.

Runners do not need strength training

There are many studies examining the effect of strength training on running performance. One of them is dedicated to sprints. It means that power, power and speed are interrelated, because they are all the result of the same functional systems.

Strength training significantly increases endurance and running performance. For example, the gluteus maximus is believed to be the most helpful at maximum speed when running. Should it be pumped, of course? Running alone cannot do that.

In addition, the stronger the muscles, the more elastic and resilient the body becomes as you run.

Wear warm to lose more

This is a big misconception for inexperienced athletes who want to lose extra weight. Some girls even wrap their clothes with cling film for maximum results.

Why is this method ineffective? Because sweating has nothing to do with weight loss. With the help of sweat, the body cools, removes fluids and toxins. Extra clothing prevents cooling, which can lead to overheating and even loss of consciousness.

Avoiding weights will definitely help you lose weight

This is not the best method for beginners. Avoidance is a strong burden on the body, if it was a sedentary lifestyle before. And excess weight is already a weight agent.

As a rule, this method is used by experienced athletes to develop speed strength. Heavy lifting over long distances can increase the risk of injury for an inexperienced athlete.

Running and increased appetite

As your body learns to adapt and exercise, you burn fewer calories. Also, when you lose weight, your body needs less energy to function. Thus, the basic metabolism (energy burned by the body at rest) actually begins to decline.

Running at a moderate pace is believed to increase appetite, especially for beginners. The body wants to return to its previous weight and produces more intense hunger hormones. However, several studies have shown that high-intensity running has the opposite effect - reducing ghrelin (hunger hormone) levels and appetite.

I can say for myself that I have never won as much as I prepared for the marathon. My maximum monthly run was a little over 200 kilometers, and I ate so much that I couldn't believe I could do it. There was no goal to lose weight, but the appetite was strong.

Can you lose weight just by running?

It is possible, but for this several conditions must be met: proper nutrition, change of loads, gradual increase. If you want to lose weight by doing regular but short exercises at the same pace (for example, 20 minutes a day), it will not bring you closer to your desired goal. Much depends on the initial parameters.

You can get results by running for a long time or intensively. Ideally, you should alternate between slow and long runs to lose weight. This will prevent the body from adapting to stress levels. Why is it important? When physiologists' physical condition and weight stabilize and it becomes very difficult to get them off the ground, you may encounter a phenomenon called a plateau condition. We need to "surprise" the body, and for this we need to try unusual loads that become irritating. New approaches also help prevent depletion from a similar routine.

By combining aerobic and anaerobic loads (cardio and strength), you can achieve what you want faster. But don't forget the side of the escape (and in fact - the main one). In addition to the extra calorie loss, you will bring great benefits to the body as a whole.