The benefits of running for the figure. It is useful to whether to run women?

Regular jogging considered economical and effective way to control weight. Running - "champion" of energy consumption, among other sports. Cost of calories one hour training session is equivalent to running two hours of intense cycling, dance or gymnastic three classes, four yoga classes. But the benefits of running for the figure is due not only energy consumption ...

 

What happens to the body during the race? The benefits of running for the figure

A few weeks after the start of regular training rebuilt cardiovascular, hormonal and endocrine system. Reason for change lies in the so-called "flight phase", which is absent in everyday movements. At a time when the runner off the ground and overcomes the attraction of the Earth's gravity, in his body begin to work literally all capillaries. I do not need to be a genius of physics or mathematics to understand that even in a light jog jogging these moments - a thousand.The main burden falls on the women in the thigh and leg muscles. Further developing the anterior abdominal wall and the shoulder girdle. Theoretically, you can load the same muscles walking and gymnastic exercises. But other training hard to create conditions for a simultaneous study and complex coordination of all body systems. It is no coincidence running as one of the fastest ways to acquire muscle tone.Which muscles will be developed more and which are less dependent on the technology and the type of exercise movement. Sprint (high-speed) distance well develop upper body. Long-term stayers and marathon races have a greater impact on the legs and the upper part of the body do a runner, "dried" and skinny.When running "in the sock" formed a clear sural relief. Sometimes this technique is considered unfair to the wrong, but in fact it reduces the risk of injury and shock loads on the joints. When driving with a support on the heel contour of the lower leg on the contrary is a more "smoothed".

 The benefits of running for women

With regular race disappear typically women's issues such as cellulite and poor skin tone. Noticeable advantage for the running of the female figure and in terms of total weight loss. Who of us is not familiar nagging resentment against men who can "have everything and not get fat?" So - is only the lady start running, sharing its substance and accelerate! Under the influence of regular exercise in the body to produce testosterone runner. This male sex hormone involved in fat burning and healthy concentration is present in women. But often, due to sedentary lifestyles, we lose it.Running helps to correct hormonal balance and to forget about the grueling diet. Athletes runners-low percentage of body fat in the diet often present unimaginable combination of high-calorie foods. At the time of participation in long-distance races on the author of this article had seen at competitors such mixed meals as "chocolate / bread / sausage" or "yogurt / crumb-potatoes / peanut butter." But, of course, all this is justified only in terms of "hostilities." Usually runners diet is balanced. It is especially important to maintain this balance for beginners as well as those who are looking to lose weight with the help of the run.

Thus, the benefits of running for the female figure: go easy weight, reduce cellulite, lost belly, abdominal becomes strong, lifted and rounded buttocks, legs acquire relief. The upper part of the body becomes a relief, if practiced speed running, or dried when sprinting.

How to lose weight by running?

Consumption of calories while running depends on the amount of work done - speed and time of movement and weight of the runner. All other factors (technology, surface slope, shoes, weather, mood) in the process affect only indirectly - through the influence of the duration and intensity of your workout.

To lose weight by running, you need to deplete glycogen stores in the liver and muscles and begin to expend internal resources. This can apply different strategies.Interval running (when the speed limit are replaced by periods of low intensity work) accelerates the breakdown of glycogen and develops adaptive capacity of the organism.Steady running with heart rate in the range of 60 - 70% of the maximum creates more favorable conditions for long-term training.

Since the fat in the body begins to burn only 20-30 minutes in the training program for weight loss is appropriate to include even the long run. To avoid habituation effect, every week we recommend a minimum of 10% to increase the load.

You can start your journey runner with 3 workouts a day for 3.3 km, and in the second week has set a goal to increase the total weekly mileage from 10 to 11 kilometers.

When the increase in mileage will no longer be a problem - try to increase the intensity of work (running speed), to include in the distance uneven portions of the inclined surface, a more sophisticated technique. Once or twice a week, you can add other types of training - for example, interval running, to "spur" metabolism.