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Running is a sport that offers many possibilities. Recommended for people who are losing weight or simply want to stay healthy and fit. Regular jogging burns body fat, develops muscles evenly and prevents serious diseases.
Running – effects and advantages
W runningas in other forms of physical activity, you need to wait a while for the effects. Running Effects they differ depending on what goals we chose at the beginning and how our training was carried out. The effects include improving the condition, building the figure, improving general health, but also influencing our approach to life. For many people, running has proved to be more than just a flattering way stomach, but also helped to get out of addiction, believe in one’s own abilities, reduce stress and look optimistically at reality.
Noticeable effects – after what time
Running Effects depend on us. Not only on the frequency of training, but also on the goals set. Some effects come on quickly, while others, such as preventing heart disease, are long-term. With regular training, we can feel and notice the difference after about 4 weeks.
How to build muscle and burn fat?
Running is a proven way to lose weight, flat stomach and reduction of cellulite. If we combine regular training with a proper diet, then running effects it will be noticeable after a month. Additional jogging and a diet adapted to it will prevent the yo-yo effect. You should check your BMI, daily energy requirements and choose products consciously. By running you should not forget about the right amount of high-protein products in the diet.
- Check what running in a slimming capsule does.
Well-being and influence on the brain
After what time can you see the effects of training? If your mood improves, the effects will be visible after the first run. Intense effort as it is runningaffects the production of endorphins, i.e. happiness hormones. Running helps to get rid of stress, improves memory, and the brain itself is more oxygenated.
Running and a healthy heart
Running forces a regular supply of oxygen to muscles and carbon dioxide removal. Regular jogging can increase cardiac output by up to six times. This means that in a minute, much more blood will flow through the heart of a person doing sports. On average, at rest, the heart performs about 70 beats per minute, and a good runner’s heart can do 40 beats per minute to deliver the same amount of blood. Running Effects these include the greater number of blood vessels, the greater the size muscle cardiac disease and no risk of civilization diseases such as atherosclerosis or hypertension.
How to run properly?
There are many jogging techniques, but basic knowledge is enough at the very beginning. While running, remember to:
- the head was in a straight line with the rest of the body,
- look ahead,
- hands were bent at the elbows and made alternating movements,
- do not slouch
- feet are parallel to the direction of the run, not diagonally,
- the hips are in line with the body.
Make your workouts visible effects and a positive effect on health, these few principles should be kept in mind. Running does not require large expenses for equipment. Footwear is the most important element of a runner’s gear and should be properly selected. It absorbs ours muscles, bones and joints during training, protecting them from injuries. It’s a good idea to plan your workouts and adjust their length and frequency to your individual goals. The optimal number of runs a week is 3-4 workouts.
How many calories do we burn while running?
Running is a sport chosen by people who are slimming, wanting to reduce cellulite and sculpt stomach and legs. Regular jogging helps to burn fat and strengthens it muscles. An hour long jog allows you to burn from 800 to 900 calories, and a walk for the same amount of time burns half as much calories. Likewise, an hour-long bike ride – approx. 450 calories. Running Effects at weight loss are fastest achieved by interval training. During the run, its pace should be changed. The route we want to cover can be evenly divided into consecutive sections of fast running and slower jogging.