Как похудеть с помощью бега по вечерам и сбросить 10 кг за месяц?

Сен 8,2015 / Опубликовал admin / 5 316 Комментария

Как a27заманчива идея утренних пробежек! Город только просыпается, солнце показывает первые лучи и вокруг блаженная тишина. Увы, так красиво бег выглядит только в фильмах, на деле абсолютное большинство людей не могут позволить себе потратить 30 минут на утреннюю пробежку. Подвигнуть на нее может лишь очень большое желание похудеть, да и это не гарантия того, что часть драгоценного утреннего времени будет потрачена на спорт.

И это правильно! Оказывается, для похудения более эффективен бег по вечерам, а не по утрам.

Как похудеть при помощи бега по утрам?

Утренний бег имеет некоторые специфические особенности, которые следует знать в обязательном порядке. Во-первых, на пустой желудок бегать нельзя, поэтому перед пробежкой необходимо выпить стакан минеральной воды. Во-вторых, стоит применить дополнительные средства. Например, прекрасно помогают домашние обертывания. То есть на определенный участок тела наносят жиросжигающий крем/скраб, заворачивают тело в пищевую пленку и после этого приступают к физическим нагрузкам.

И, конечно, не стоит недооценивать эффект от контрастного душа. После утренней пробежки стоит не только сполоснуться, но и взбодрить организм и запустить обменные процессы с самого утра.

В чем разница между бегом по утрам и вечерам

Итак, выше уже было сказано, что бег по вечерам более эффективен при похудении. Почему? Чтобы ответить на этот вопрос, стоит разобрать основные моменты, касающиеся пробежки. В частности, стоит поговорить о рекомендациях специалистов.

Рекомендации

  • Бег на голодный желудок, равно как и сразу после приема пищи, запрещен. Оптимальным перерывом между едой и пробежкой признан 1400056916_personnes срок в 1,5-2 часа.
  • Чтобы похудеть, необходимо употребить определенное количество калорий, которое будет чуть меньше того значения, которое было потрачено за день. Бегая с утра невозможно предсказать, что будет съедено за день.
  • Не проснувшийся организм на утреннюю пробежку, скорее всего, отреагирует бурным протестом. Заветные калории, в этом случае, будут своеобразной «страховкой» от стресса и расставаться с ними ему будет тяжело.
  • После пробежки желательно не есть – если она была с утра, сделать это будет достаточно проблематично.
Однако и утренняя пробежка приносит организму пользу! Бег по утрам особого влияния на сжигание калорий пусть и не оказывает, но зато замечательно укрепляет нервную и сосудистую системы.

Оптимальное время для бега

На основе исследований врачи заявляют, что для утренней пробежки стоит выбирать промежуток времени с 6 до 8 часов утра, а для вечерней с 16 до 18 часов. Здесь стоит понимать, что рабочий график может вносить коррективы в это время и выбирать для бега стоит то время, которое наиболее удобно.

Как при помощи бега похудеть на 10 кг?

Даже такой простой вид спорта, как бег, может помочь достичь удивительных результатов. Для этого потребуется знать основные правила бега, а так же соблюдать технику. Ну и, конечно, необходимо заниматься им регулярно.

Для похудения в неделю стоит бегать не менее пяти-шести дней, оставив один-два дня на выходные. Меньшее количество дней позволит не похудеть, а только подтянуть мышцы.

Основные правила

1. Бегать стоит не по асфальту, а по рельефной местности с разным покрытием. Встречающиеся препятствия ускорят процесс сжигания калорий.9897_Adidas-7
2. Необходимо чередовать медленный бег с быстрым и трусцой. При этом стоит прислушиваться к собственным ощущениям и не изматывать организм.
3. Для похудения достаточно получасового ежедневного бега. Однако начинать стоит с более коротких пробежек – по 10-15 минут.
4. Одежда должна соответствовать занятию. Спортивная обувь убережет не только от травм, но и повысит эффективность.

Появление одышки или сильное учащение пульса указывают на то, организм не справляется с нагрузкой. Разумным решением будет ее снижение до комфортной нормы, а затем постепенное увеличение.

Когда ждать результат?

Многие делают ошибку, бросая занятие бегом при отсутствии результата после двух-трех пробежек. На самом деле, первые результаты стоит оценивать не ранее, чем через неделю. В среднем, получасовая качественная пробежка с чередованием темпа и бегом по неровной местности позволяет сжечь около 300-500 ккал. Простой подсчет: за неделю удастся сбросить около 2,5 кг. Но результата стоит дождаться, не торопя события!

И еще: необходимо регулярно восполнять водный баланс организма. При регулярных пробежках стоит выпивать не менее 1,5 литров воды в день.
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