Running after strength training - what are the benefits and benefits?

The benefits of running for a modern person - beautiful flexible body, good health and quick mind. In turn, with the help of strength training you can build muscle mass, increase strength and endurance.

Therefore, combining running and strength training contains all these advantages.

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Jogging, or jogging, is more effective for burning fat.

Why is it preferable to use a running technique called jogging or “shuffling” running to burn fat? After all, in fact, such running, it would seem, does not provide sufficient load on the leg muscles. However, this may only seem so to an uninitiated athlete. And this is not surprising. After all, for whom is running to burn fat relevant? Naturally, people who are overweight, and therefore physically unprepared, or poorly prepared. And when this is the case, then if you are overweight, or after an injury, intense running (sprinting), hurdling (obstacle running), or interval running (alternating marathon running with sprinting) is not recommended. Why? It's simple: when jogging, the load on the knee and ankle joints is reduced, and, accordingly, the risk of injury is reduced. Also this type of running, i.e. jogging can be freely used as a health remedy by people of any age and weight category without the risk of damage to the cardiovascular system and, as already mentioned, the musculoskeletal system. So, why jogging? Everyone is accustomed to the fact that in order to lose extra calories or kilograms, you need to sweat well. And therefore they strive to make their training as intense as possible, and, accordingly, short, because... this entails signs of rapid fatigue. For a “low-fat” athletic body, perhaps such a load will be enough to keep yourself in shape while burning extra calories. However, it is worth noting that the goal of people losing weight is radically diametrical. The goal of such people is to lose excess weight by burning fat! This effect can only be obtained with a duration of cyclic loads of at least 30-40 minutes without breaks. Only with a long run will your fat begin to “melt”.

What causes this phenomenon? The thing is that in the first 30 minutes of training, the body begins to waste not its fat reserves, but its glycogen reserve, which is stored in the liver and muscles. This energy reserve is created in humans so that, if necessary, it can be quickly mobilized to replenish a sudden lack of glucose, the main source of human energy. Therefore, until this reserve of “fast” energy is used up, fat burning cannot begin physiologically! And since glycogen reserves in the liver and muscles can generally reach 100-120 grams in adults, it will take at least 30 minutes, and on average more than 40 minutes, to consume these calories. The amount of glycogen accumulated in liver cells and muscle tissue depends on body weight, liver size and the amount of simple carbohydrates consumed, i.e. sugars The higher all these indicators are, the more glycogen is reserved in the tissues, which means it will take a little more time to use up its supply. Thus, the running workout should last a little longer than you would like, the same thing is said in the Malakhov run. Otherwise, calories will be consumed, but the fat burning effect will not be achieved, so the weight will remain unchanged.

Therefore, to get results - weight loss due to burning subcutaneous fat (and not due to fluid loss, as with intense short-term exercise), get ready to spend at least 40-60 minutes a day jogging. Only with this running mode is a positive effect possible. If you think this is too much time, then remember: how much time per day did you spend sitting in a chair in front of the TV, eating junk food?

But nutrition is also important when running. Then this relationship to running will seem simply ridiculous to you.

What is jogging and what are its features?

Jogging, or jogging, is running at a speed not exceeding 7-9 km/h. Jogging refers to aerobic cyclic exercises that involve all muscle groups in the body, and most of all the muscles of the lower extremities and the heart muscle; you can train on a treadmill.

The jogging technique has its own characteristic feature: “shuffling” or “slapping” with a relaxed foot, followed by a hard strike of the heel on the surface of the ground as a result of “bumping.” The speed of movement, as already mentioned, is slightly faster than with race walking (two steps per second). How then is jogging different from regular running? Briefly speaking, the flight phase. In jogging this phase is shorter. This is another feature of jogging: when one leg just pushes off the support, the flight phase immediately begins, i.e. period of an unsupported state, which lasts a fraction of a second, because the second leg immediately “bumps” into the surface of the earth. A feature of jogging can also be called the fact that when jogging for quite a long time, a special mood appears, called “runner’s euphoria.” This is the result of cyclical aerobic exercise, and it can be described as a state of special psycho-emotional uplift, comparable to mild intoxication. Thanks to this effect, a person’s mood not only improves, but their resistance to pain and fatigue increases. And also such people feel happier and calmer, capable of resolving serious problems, and show a greater desire for regular physical activity.

When exactly should you run and how much to burn fat?

As I already wrote in another article, for fat burning it is better to run in the morning. It is at this time of day that the body has a lot of glycogen, which means the body will use fat as an energy source. The duration of aerobic exercise should be no more than 45 minutes at a pace that allows you to talk without shortness of breath.

But if problems arise with morning jogging, then I can advise you to do aerobics after training in the gym, at this moment, just like in the morning, glycogen reserves are completely depleted, running must be replaced with fast walking so that the body uses up fat deposits. This way you can increase your calorie expenditure.

What does it take to maintain muscle while reducing total calories?

Be sure to include your BCAA intake and consume casein protein before bed - this is ideal for preventing muscle catabolism. Amino acids should be consumed in the morning to reduce catabolic processes. It is also necessary to drink BCAA before aerobics.

Will you burn fat if you run in the evening?

There is no point in running in the evening, because only carbohydrates will be consumed. But if you run in the evening after working out in the gym, when glycogen reserves are at zero, then this is a good fat burning option. And ordinary evening aerobics will not really help remove excess fat deposits.

What else will help save muscles?

You need to consume at least 2 grams of protein per kilogram of body weight per day. It is necessary to count all calories and know exactly how much you consume per day. For example, you consume 4000 calories during the weight gain phase, and for the fat burning effect to take place you need to remove only 300-500 calories and watch how your weight changes. If you burn fat, then stick to this calorie content. If we start to lose muscle, then the calorie intake needs to be increased.

Find out more: protein diet for weight loss.

To save muscle mass, training in the gym should be done in a strength mode, this will help slow down the catabolism phase. The goal is not to increase weight, but to maintain the results achieved. When we want to lose weight, we need to reduce the total calorie intake so that the body begins to use fat as an energy source. But on the other hand, when there is not enough energy, the body begins to get rid of everything that consumes a lot of energy and can do without, that is, muscles. But when we train in a strength mode, the body understands that it cannot do without muscles and it begins to look for additional sources of energy, that is, it burns fat.

Don't try to drastically reduce your calorie intake to burn fat faster. This can only cause harm, because with a sharp decrease in calories received, the body reduces metabolism, and with a slow metabolism, fat burns much more slowly and accumulates faster.

In the morning, be sure to have slow carbohydrates to restore glycogen reserves and not burn muscles. After this, only protein meals. On training days, be sure to take carbohydrates, such as bananas, after training.

Read more: healthy food menu for a week for weight loss.

To unload the body from protein foods, I recommend and do the same myself: on training days, eat exclusively carbohydrate foods (and monitor the number of calories), this allows you to shake up your metabolism.

If your muscles burn too much, then aerobics should be thrown out of your training program altogether. Don’t think that running can solve the problem of excess weight.

Conclusion: to get rid of fat deposits you need to take a long-term protein diet with a meal frequency of 5 to 10 times a day. This is the cornerstone of fat burning, and running is only an additional opportunity to increase calorie consumption per day. Moreover, 90% of people do not know how to run properly to burn fat; they also have their own technology that needs to be adjusted to their own characteristics.

The ideal option is to have an experienced trainer take care of your training program and be able to monitor your results and adjust the program.

For homebodies

If you have no desire to sweat in the gym, exhausting yourself with useful physical activity (but in vain!), but want to get rid of your belly and other problem areas where subcutaneous fat has built a cozy nest for itself, you will have to make an effort on yourself and start running daily workout.

Of course, it won’t be easy, especially in the first few steps, but running is an aerobic workout that, combined with proper nutrition, will allow you to lose extra pounds.

Why aerobic? Because oxygen is used as one of the energy sources. Accordingly, when performing such training, both the lungs and the heart are actively involved

Therefore, it is very important to monitor your breathing - breathe evenly and through your nose. Develop an optimal rhythm of running and breathing for yourself - and forward to your cherished weight loss

Burn fat and lose weight by running

04.04.2016

Many people think about running only when they allow themselves to relax in terms of food. That is, the main motivator is eating a piece of cake or a few glasses of wine, and so on. Sometimes they prepare for such holidays in advance: they run around before the planned feast. But will it be effective? We invite you to familiarize yourself with useful information about running and burning fat.

To start the fat burning process in your body, maybe you should start with a morning workout on an empty stomach? Perhaps you should opt for a gentle jog that will allow you to stay in the right “zone”? But if you want to lose weight, then intense sprinting is the ideal solution? In this material we will consider the answers to the above questions.

What is fat burning?

The human body has the ability to oxidize and burn fat. The latter is used instead of carbohydrates as fuel. This process is aerobic - fat decomposition occurs under the influence of oxygen. Simply put, fat is burned in large quantities during vigorous activity (running, cycling, Nordic walking), as a result of which the body is saturated with oxygen.

When does fat burning occur?

Most stored fat is burned during low-intensity physical activity. The better the shape, the more fat is involved in the digestive process. The duration of physical activity also plays a role: the longer it is, the more fat is oxidized.

Burning fat while running

Ideally, the fat burning process takes place, as a rule, at a running pace that is comfortable for a person. According to experts, if a person can theoretically maintain the chosen pace for eight hours without strain, then it is optimal.

In addition, the body benefits from running not only during the workout, but also after it, since it continues to burn fat for another two to three hours after the end of the run. To lose weight, it is also recommended not to eat during this period; it is better to limit your fluid intake and, perhaps, a small amount of protein.

Jogging on an empty stomach

If your form and health allow you to jog at a slow pace before breakfast, which speeds up your metabolism and promotes fat burning, you must follow the rules:

You should run in the morning on an empty stomach. The maximum duration of a run is 40 minutes.
The maximum oxygen consumption is approximately 50-60%. To determine the optimal training intensity, a lactate test is used.

Intense workouts

Which option will be better and more effective: long slow jogging or intense sprints? Slow running is the best way to burn fat, but the load on the muscles during high-intensity exercise, even with breaks, is greater. When the heart rate increases to the anaerobic zone, the body begins to use carbohydrate reserves and burns more calories due to increased muscle work, even after exercise.

During high-intensity anaerobic training, the percentage of fat that is involved in metabolism is lower. But with intense exercise, the number of calories consumed increases. In addition, the body requires more energy to recover, which leads to burning more fat.

The conclusion suggests itself: the optimal solution is to combine slow running in the aerobic zone (this is a pace where you can calmly talk during training without experiencing a feeling of discomfort) and intense short runs with breaks. The latter are recommended to be carried out no more than once a week.

There is another important nuance on which the productivity of fat burning depends - the quality of nutrition and sleep.

The fact is that this process lasts around the clock, without stopping for a minute and, especially, during deep sleep. Therefore, it is important to ensure proper nutrition and avoid lack of sleep.

In conclusion, it is worth paying attention to the following question: is it permissible to drink coffee or tea before a run? Green tea or espresso is even recommended before your workout in the morning. Why? The fact is that thanks to caffeine, the body starts the metabolic process

Therefore, you should not refuse such pleasure, because it will improve your mood, and jogging will give you a boost of energy.

The article was taken from the site bodymaster.ru.

Advice from professionals

Strength exercises for weight loss at home rules

If exercises in the gym are not available for some reason, then hudeem-bez-problem.ru advises you to exercise at home and offers effective strength exercises for weight loss, designed for beginners. By doing exercises at home, you get a number of advantages: for example, you can exercise at any time and there is no need for special exercise equipment, you only need a mat and 2 dumbbells.

The main thing is not to break certain rules:

Perform the proposed set of exercises 3 times a week;
start training no earlier than two hours after eating;
repeat the exercises 12 to 16 times;
rest 1 minute between exercises;
You can increase the weight of dumbbells when you feel the need for it;
Before starting your workout, do a short warm-up: jumping, bending, squats and running in place.

A set of strength exercises for losing weight at home

Stand or sit on a chair. Hold dumbbells in your hands along your body. Spread your arms to the sides, try to do it slowly, hold them parallel to the floor and also slowly lower them.
Raise the dumbbells above your head, keeping your forearm motionless. Lower one arm back, bending at the elbow, and, having reached the limit, return to the starting position. Repeat with the other hand.
Stand up straight, upper body still, dumbbells down. Slowly lift them to your chest, tense your arm muscles strongly at the top point, then also calmly lower them.
Your back is straight, your feet are at shoulder level, and there are dumbbells in your hands. Squat down so that your thighs are parallel to the floor. Then rise up.
The bench press is mistakenly considered a purely male exercise, but it speeds up the body's metabolism. Lie on the floor and take a dumbbell in your hands. Strain your arms and very slowly lower the dumbbells to your chest, and then lift them up.
Lie on the mat, bend your knees, press your feet to the floor, arms along your body. Raise your hips high and hold this position for a few seconds. Tighten your buttocks as much as possible and slowly return to the starting position.
Lie on your back, raise your legs and bend them at right angles at the knees, and cross your arms behind your head. Raise your left shoulder first and twist it towards your right shoulder. Slowly return to the starting position. Same thing with the other shoulder.

After just a month of regular training, your body will adapt to the existing loads and you will want to increase the number of repetitions or replace the exercises with more complex ones.

And finally: no matter how wonderful genetics your ancestors gave you and no matter what strength exercises you do to lose weight, if you eat poorly and move little, the weight will not go away. Try to change your lifestyle, and strength exercises will help you achieve the desired result faster.

Author - Elena Yaremenko, portal about weight loss WE LOSE WEIGHT without problems!

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Which running is best for burning fat?

According to the degree of load, running for fat burning can be high-intensity and low-intensity - that is, the higher the heart rate during exercise, the more intense and energy-consuming the load is considered. Both types of running are good if your main goal is to burn accumulated fat.

Many people are interested in knowing how much fat is burned when running? It is believed that the adipose tissue itself begins to “burn” starting from the 30th minute of jogging, and until this time the body uses glycogen as energy - reserves of carbohydrates consumed earlier. In one minute of running, about 8 kcal are burned (this value depends on the weight of the runner and the speed of his movement), so an hour-long run will help utilize approximately 480 kcal. If you do not forget about the daily calorie deficit from your diet, then by running for 1 hour, you can burn about 100 grams of fat tissue per day.

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Running and calories: is it possible to lose weight through regular jogging?

The more a person weighs, the more calories he burns when running. How many calories does an obese person burn when running? For example, with a weight of 90 kg, a person will spend about 750 kcal per hour of training, while our example with a woman weighing 70 kg shows that she lost about 600 kcal during an hour's run. The difference is significant. But for people who are too overweight, a large loss of calories when running is not yet an indication for using this method for losing weight.

The fact is that with a sufficiently large body weight, running puts too much pressure on the knee joints and feet, which can result in serious damage to the tendons and ligaments. People weighing more than 90 kg are not recommended to lose calories while running - less traumatic weight loss programs are provided for them.

Well, for people with less critical parameters, burning calories by running is not only a necessary, but also useful activity. When jogging, metabolic processes in the body are accelerated, the blood vessels of the brain and cardiovascular system are trained, muscles are strengthened and the body's endurance increases.

Experts advise running no more than 3-4 times a week. They explain this by the fact that when running there is such a strong “shock” for the body that it is impractical to withstand such a load every day. For optimal calorie burning when running, you should train in the morning - then the load occurs with double force and the effect is achieved faster. However, there is a lot of controversy on this topic: doctors do not recommend morning running due to the high risk for blood vessels, since in the morning all body systems have not yet entered the “working” rhythm. The risk of having a stroke and other possible consequences of such overloads is too great.

The best option for losing weight is running in place. It is performed at any time of the day and does not load the body as much as regular jogging. When running in place, you lose a little less calories, but if you follow certain rules, you can achieve excellent results.

Pharmacology, dietary supplements and pharmaceutical preparations

Pharmacology is usually not recommended for amateurs due to its incompletely studied effects on the body and the mass of side effects. Thyroxine (thyroid hormones), a mixture of ephedrine, caffeine and aspirin, and various fat burners from sports nutrition are used in practice.

Thyrokisn accelerates metabolism, but leads to a decrease in the level of secretion of thyroid hormones in the future, and a “withdrawal effect”. ECA overloads the heart and nervous system and is not recommended for any diseases or abnormalities. All burners from sports nutrition with caffeine also only cause stimulation of the central nervous system and help to maintain the diet.

Jogging

So, the question is: how many calories does jogging burn? If you are a beginner, if you have just started running, then your kilocalorie consumption will reach 500-600 kilocalories per hour, but if you have already mastered this running technique perfectly, and this is a matter of a couple of months, then you can burn one and a half thousand kilocalories with 2 hour jogging session. Jogging is, so to speak, a starting point; all people can do this kind of jogging: overweight people, women and men, even for children this jogging is extremely useful

Jogging is, so to speak, a starting point; all people can do this kind of jogging: overweight people, women and men, even for children this jogging is extremely useful.

It burns a small amount of calories (relative to others), but is ideal for a beginner.

Best time to burn calories

Many people prefer evening jogging and walking in order to saturate the body with oxygen before bed and fall asleep with pleasant fatigue. If you want to lose weight, it is much more effective to run in the morning. Moreover, run not after breakfast, but before it. By the way, walking also helps you lose weight.

The morning, when a person has just woken up, is the best phase of the day, since it is in the morning that our body is prone to burning energy. In the morning, each of us experiences carbohydrate depletion, which lasts until we have breakfast or drink coffee.

Just before breakfast, the body saves glucose, while allowing it to burn extra calories. When we run in the evening, our body has already consumed enough food, and by running you burn glucose before calories.

Conclusion: we wake up early, do a proper warm-up and start running, that’s what it’s like in the morning.

How to run correctly to lose weight and burn fat

Who you are? I mean, what kind of runner are you?

Do you look forward to your run and enjoy every movement on the track? Or do you happily shower after a run, feeling like you did a good deed for your body?

How to run to lose weight? What does “fat burning process” mean?
When do we burn fat?

Fat burning process and running

Workouts on an empty stomach

High intensity training

Correct running technique for weight loss: video

How to run to lose weight?

Let's be honest: many of us don't just wear sneakers for the love of running. More likely because of yesterday's piece of chocolate cake, or half a bottle of wine you allowed yourself at the birthday party, or because we want to "run out" of the planned five-course dinner. But will it work? Here are some facts about fat burning and running.

Is it better to run on an empty stomach to kick-start your fat-burning mechanism or to jog at a low heart rate to stay in the right “zone”? Or maybe you should run short distances, giving it your all, to get rid of extra pounds? Today, I will shed light on how to run for weight loss and how to best burn fat while running.

What does “fat burning process” mean?

Fat burning refers to our body's ability to oxidize or burn fat. The body uses fat as fuel instead of carbohydrates. This is an aerobic process - fat decomposes under the influence of oxygen. In general, more fat is burned during activities that oxygenate the body, such as Nordic walking, running or cycling.

When do we burn fat?

Most body fat is burned during low-intensity physical activity. The better shape you are, the greater the percentage of fat involved in the digestion process. And, the longer physical activity lasts, the more fat is oxidized (burned)

Fat burning process and running

As a rule, the fat burning process is ideal when you run at a pace that you feel comfortable with. According to experts, this is a pace that you could theoretically maintain for 8 hours without straining yourself.

Plus, you can reap the benefits even after a run, as your body continues to burn fat for another 2-3 hours afterward.

If you're looking to lose a few pounds, try to get by with just fluid intake and maybe a little protein in the meantime.

Workouts on an empty stomach

If you think you're in good shape for a slow jog before breakfast that will boost your metabolism and help burn fat, do the following:

In the morning, on an empty stomach – 40 minutes maximum
At maximum oxygen consumption (VO2max) 50-60%*

(*These values are approximate. You can determine your personal ideal training intensity using a lactate test.)

High intensity training

What's better? A longer, albeit slower, fat-burning run or a few high-heart-rate sprints? On the one hand, during slow running you are in the ideal zone for burning fat. On the other hand, the stress on your muscles during intense, intermittent workouts is even greater.

When we raise our heart rate to the anaerobic zone, our bodies begin to use stored carbohydrates, and burn more calories due to increased muscle activity - even AFTER a run.

During high-intensity anaerobic training, the percentage of fat metabolized is lower. However, due to intense exercise, the total number of calories consumed is higher. In addition, the body needs more energy to recover, and thus burns even more fat.

In my opinion, a possible optimal solution would be a combination of slow, relaxed runs in the aerobic zone (where you can freely carry on a conversation while jogging) and short, intense runs with intervals (which, however, should not be done more than once a week ).

Whether your body burns fat productively or unproductively also depends on proper nutrition and the quality of your sleep, since this process lasts 24 hours 7 days a week, especially when you sleep soundly.

Important!

PS Drink espresso or a glass of green tea before your morning run to kick-start your metabolism (thanks to the caffeine content).

Myths about women and strength training

“It’s hard” - Yes, to some extent it’s harder than pedaling. But it's effective. Plus, no one is saying you have to squat Olympic weights. For everyone there is a load that suits their strength.
“I will become like a man” - For many reasons, it will not work. Even getting sculpted abs is very difficult for girls. First, low testosterone levels in women play a role. Secondly, the peculiarities of metabolism and the structure of muscle fibers will prevent you from swinging.
“Nothing works better than cardio” - It has been proven that an integrated approach works better. Aerobic training is both a warm-up and strength training to maintain high-quality body composition.
“I worked out, but I began to weigh more” - The point here is that muscles are heavier than fat tissue. It's not about weight, it's about the ratio of fat to muscle in your body. It is better to monitor your progress visually, or using a centimeter.
“It’s difficult” - that’s right, at the beginning you will need the help of a trainer (friends, mirror) to control the technique of performing the exercises.

Example of a simple program (sets/repetitions):

Legs and glutes (squats 3/25; deadlifts 3/25; leg press 3/25).
Back (hyperextension 3/25; barbell row 3/25).
Shoulder girdle (barbell chest press 3/25; lat pull-down 3/25).

IMPORTANT: for girls, programs that include training the whole body in one day are more suitable. The division into “Leg Day” and “Biceps Day” is more aimed at a male audience

Before training, you need to warm up. Pay close attention to your technique.

With the correct selection of aerobic and anaerobic exercises, taking care of your health will become a matter of technique. Despite the abundance of conflicting opinions, strength training is one of the simplest and most effective ways to lose weight.

Why don't you want to run?

But what if the idea that it’s you who needs to do this just doesn’t stick in your head? The answer is as simple and obvious as it is unbearably unacceptable for each of us. The reason for this rejection of running as a way of life lies in the mentality that shapes our society. After all, since childhood, most of us have experienced the fear of becoming a “black sheep,” especially if we are not able to protect ourselves either physically or intellectually.

As a result, the vast majority of us grow up with an inferiority complex, which shapes our entire life, the pattern of our behavior and, unfortunately, the way of our life. But don’t you feel envious when you look at those who are doing their morning jog in the middle of the day, surrounded by people walking in the park? But these are the same people as 99% of the population.

Only they are not afraid of the opinions of others, they do not pay attention to remarks addressed to them. They are firmly convinced that no one except themselves will take care of the beauty and longevity of their body. And no one will convince such people that taking care of health is the most important thing in life, after taking care of spirituality, of course. After all, it’s not for me to explain to you that most diseases are our own fault, and we could get rid of them if it weren’t for the lifestyle that we choose for ourselves.

Well, no one can force you but yourself. But the benefit, which is inevitable, may go to someone else. And in the future you shouldn’t complain about fate: why am I so fat. Or: why am I so sick. Fat because he's sick. And he's sick because he's fat.

The benefits of running

Therefore, there is only one way out: take care of your body and health, which, as a result, are one and the same.

And since running is:

an effective way to improve metabolism;
promotes fat burning;
lifts the mood;
prolongs youth and life;
improves stress resistance in the work environment;
increases endurance of all muscle groups;
develops the respiratory system;
a productive method of creating muscle definition in the legs;
strengthens the tone of the heart muscle;
normalizes blood pressure;
promotes the overall health of the circulatory system, internal organs and tissues... then this is one of the most productive ways to lose excess fat and become a healthy person again.

Strength exercises for weight loss in the gym

If you decide to lose excess weight through strength training, then go to a fitness club. This is the most correct option, because sports instructors will not let you make mistakes in selecting exercises. They will create a personal training program and will be able to adjust it at any time.

Before you start training in the gym, decide which type of training is more convenient for you: independent training, but according to a complex compiled specifically for you, or individual training with a trainer.

Why is this so important?

The fact is that many beginners make one mistake - they concentrate their attention on problem areas. For example, they only do strength exercises to lose weight in their legs or try to “pump up” flat buttocks and completely ignore training their back, chest and arms

If you do this, then some muscles will receive excess load, while others, on the contrary, will be deprived of it. In the end, this will not lead to the result you expected.

Bottom line

Running is a truly powerful exercise for those who want to lose weight. The problem for most is that during the first training they do not see the effect and give up. Ask any athlete, even any person who was once overweight and has now lost weight: “What is the most important thing in losing weight?” He will tell you that the main thing is patience and work (both in diet and in sports).

In this regard, start little by little, start with easy running, just a couple of weeks will be enough to get the hang of it and start running more efficiently.

What is strength training?

To avoid any misunderstanding, you need to immediately define what strength training is. Strength training is training that aims to increase your one-repetition performance with a maximum weight load. An increase in strength indicators is inherent in certain sports: weightlifting, bodybuilding, powerlifting, etc.

Strength training is designed to sculpt a strong, beautiful body, and the body will only benefit if cardio elements are added to anaerobic exercises