Running is the most fat-burning sport available to everyone. You can run on the street, in the sports club on the track, or even up the stairs at home. If you have ever been jogging, and then took a long break, then you probably think that you can run no more than five minutes, and then collapse in the middle of the road in a dying state. But do not despair: even such a run will be useful. If you do not stand still, fat will continue to burn after you finish running, switching to walking.
Start with a five minute walk. Then jog for 3 minutes, then walk again for 5 minutes (or until your breathing is back to normal), then jog again for 4 minutes. Each run should be slightly longer than the previous one until one day you are able to run the entire set distance.
Download the 4-week running training program here for maximum fat loss
Keep on exercising
Despite the fact that the training program is designed for four weeks, you can continue to do it further. You just need to follow the basic principles of the program. What are they?
- First of all, there should be at least one day off.
- Secondly, the intensity of training should be such that the heart rate is 50-90% of its maximum frequency. Most intense fat burns at a heart rate of approximately 75% from the maximum, but it is important that at each workout, the heart rate is different.
- Third, you should try to continually lengthen the duration of your workouts. For example, every week increase the training time by 5 minutest. But in order not to overstrain the muscles, it is useful to take breaks and not to increase the duration of training for one to two weeks.
- Muscle overstrain will definitely not be if you return every fourth week according to the training program a week ago, that is, take three steps forward and one step back. In this case, your training program will look like this:
Week 1 – 4: (see program)
Week 5: week 3
Week 6: week 3 + 5 min.
Week 7: week 6 + 5 min.
Week 8: week 6
Week 9: week 8 + 5 min.
Week 10: week 9 + 5 min.
Week 11: week 10 + 5 min.
Week 12: week 10, etc.