If you decide to lose weight , the simplest thing you can do is get yourself to walk in the morning for a run of 10-15 minutes. After all, it's better than nothing? In addition, you do not need much, so, slightly thighs, buttocks, press, legs, hands, etc. tighten. Running so half a year, many understand that they have not changed their forms at all. The question is: why?
This question could be answered by a sane physician. And if this is not available, we will try to disclose to you the truth: how to run to lose weight.
Let's start with 60 minutes ...
In the body, energy is stored in two forms - glycogen (an easily digestible source of energy) and fats (before it, the arms of catabolism reach the last place). Of course, there are also proteins (those in the muscles), they are digested worse than glycogen, but better than fats. Therefore, if there is no glycogen, the body with great pleasure has your muscles than fat.
When you run 10 - 20 minutes, the body consumes glycogen, without worrying about anything. You rest, glycogen is restored. The metabolism thus acts up to 40 - 50 minutes. Then, the entire glycogen reserve is exhausted.
Fats split slowly, the body can not take risks and deal with their processing, because without a constant supply of glycogen it is scary. Therefore, easy-to-digest muscles are used.
This happens when you really want to lose weight and run 60 or more minutes.
Let's run a hundred-meter
So, the question of how to run to lose weight, is still open. But you, now at least know how not to run.
So how many kilometers do you have to run to lose weight by running about 100 meters at a maximal tempo? For those who want to lose weight, an interval run has been created.
First you run 100 meters to wear, it's a sprint at maximum speed. Further - 100 meters in steps and 100 meters with jog. The fact is that it's not important how much to run, but how to run to lose weight.
So, during a sprint, the body only for 100 m splits everything that he would have reached in 40 minutes of jogging. After this, during the steps it is restored, splitting the fat to replenish the glycogen reserve. And in the final 100-meter jog, he restores the balance of glycogen and concurrently spends it, thereby continuing splitting
Fat is broken down precisely fat, and not proteins, because within us a favorable environment for lipid metabolism is created. A lot of oxygen and a lot of blood that has flowed to the fat cells is the key to splitting fat.
And one more nuance: when it is better to run to lose weight. In the morning, our glycogen reserve is practically at zero, because in a dream we also spend energy.
Therefore, in the morning, you are faster than at any other time of the day, start digesting your fat stores.
This run should be practiced 2 times a week for 30 minutes.