Lose weight by running : tips and tactics

Lose weight by running : Running will help you losing weight if you are patient. This is true provided you have a healthy diet, stop snacking and eating too much greazy and sweet food.

Above all, it is important to remember that sweat does not provide weight loss.

To lose weight, you have to run during an extensive period of time so that the body "burns" fat.

Sweating is a reaction of your body to cool itself down and consists only of water and minerals. Do not wear too many clothes, ventilate yourself.

1) Lose weight by running : First situation : you do not practice running at all

In this case, follow our advice.

Running only on sunday morning wont get it done. The benefits gained during the session, will disappear over the week.

You should run two times a week. Ideally, on Wednesday or Thursday, and during the weekend, to be spread your effort at best. When you start, whether you are young or old, your first response you will run quickly over a few tens or hundreds of meters, and feel your strength gradually decrease until you quit, breathless. But still ... Better to make your first jog alone to avoid being influenced by the appearance of another. It is better to go slowly, too, and even increase speed gradually as outputs. To do this, set yourself a goal. For example, try to run 10 minutes without walking. The distance does not matter at this point. The goal is to gauge to determine your reference. Then you will increase the running time very gradually.

But for beginners, 10 minutes can be too much for a first outing, just start more smoothly: the exercise will, alternating running and walking.

(more on walking and weightloss)

- The heart rate becomes too high, it is your main reference.

- Breath: If you cant breathe easily, you will not go very far.

- Fatigue: you should never finish a workout exhausted.

Beginners should not wait for these signs to walk. It is best to start by 30 seconds running 30 seconds and then walk, alternating for 15 minutes. You'll Adjust run times according to your level, then the running time will be increased gradually.

Over the outputs, you'll walk less, you do get winded more, your legs will not make you suffer ... more You reach your goal to run twice a week 30 minutes without walking.

Then you can gradually increase the duration of each trip, or why not run three times a week. But most important think : just keep on practising !

All outings will be run according to your heartbeat, they begin and end with stretching.

Lose weight by running : HEART RATE

It is the only reference for runners. To sum up, the more exercises you do, the faster your heart will beat, as a result, you get tired ...For any person who starts it is imperative to run slowly.

The pace that a rider has to run should not exceed 70% of maximum heart rate. Heart rate depends on age. In theory, the maximum heart rate is 220 (225 for women) minus your age. hese are average values not to exceed stamina to stay: age / beats per minute

For women: 20 years / 144 ..... 30 years / 137 ..... 40 years / 130 ..... 50 years / 123 ..... 60 years / 115 ..... 70 / 109

For men: 20 years / 140 ..... 30 years / 133 ...... 40 years / 126 ..... 50 years / 119 ..... 60 years / 112 ..... 70 / 105

2) Lose weight by running : You already run 2 x 45 minutes per week endurance.

You need to gradually increase the duration of the sessions and go to 3 times a week. First let your body get used to the additional output before increasing the duration of your sessions. You will add 5 minutes to your output and increase again 2 weeks later.

3) Lose weight by running : You're a confirmed runner

You run at least 3 times per week following a training plan and you can run at several paces. Through the loss of weight, your goal is the performance gain or lose the 2 pounds you took off during the winter.

It is therefore important for you to run in endurance (slowly and steadily). The best strategy is to track your usual plans, but lighter.

In practice, the duration of scheduled meetings will be increased by about 15 minutes, the intensity of the sessions will be reduced by focusing on endurance. Faster sessions will not be excluded, but less frequently.

(More on running to lose weight)

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