Можно ли похудеть бегая по утрам и вечерам: мифы и факты

Сен 14,2015 / Опубликовал admin / 4 266 Комментария

Утренний бег настолько популярен, что его считают чуть ли не панацеей в случае борьбы с лишним весом. Кажется, достаточно надеть спортивный костюм потеплее, пробежаться подольше и побыстрее и все, килограммы уйдут моментально. К сожалению, подобное отношение к бегу является заблуждением.

Бег является эффективным методом борьбы с лишним весом, но крайне длительным. Результат будет заметен не ранее, чем через две недели. А красивой фигуры можно достичь только через месяцы тренировок.

От бега можно похудеть?

Итак, для начала стоит разобрать самый главный момент – способствует ли бег похудению? Да, это не миф, регулярные пробежки действительно позволяют нормализовать обменные процессы и сбросить лишние килограммы.

Чтобы похудеть при помощи бега, необходимо тренироваться через день, совершая пробежки длительностью не менее 40 минут! При этом необходимо чередовать быстрый и медленный темп бега и рельеф.

утренний бег

Ученым удалось установить, что бег в утреннее и вечернее время оказывает на организм разное влияние. Так пробежки по утрам стимулируют деятельность сердечно-сосудистой системы, укрепляя ее и позволяя справиться со стрессами в течение дня. А вот вечерний бег, наоборот, способствует похудению.

Как правильно бегать, чтобы похудеть: развенчивая мифы

Собрав информацию из «народных источников», можно получить следующие рекомендации:

1. Бегать надо быстро
2. Бегать надо в теплой одежде
3. После бега можно есть, что и раньше
4. Бегать необходимо только по утрам

А что же получается на самом деле?

На самом деле ситуация выглядит следующим образом. Во-первых, быстрый бег не является залогом такого же быстрого похудения. Наоборот, постоянное увеличение темпа пробежки повышает травматизм. А это, в свою очередь, приводит к отказу от занятий спортом.

Правильный бег подразумевает чередование темпов, начинать стоит даже не с бега, а с быстрой ходьбы.

Надевая дополнительную одежду под спортивный костюм, многие надеются таким образом ускорить процесс сжигания tumblr_m6zzb0kerM1qdqg3bo1_500 жира за счет увеличенного потоотделения. Но пот – это вода, выходящая из организма, а не жир. Излишне теплый наряд приводит только к перегреванию и увеличивает вероятность получения теплового удара.

По поводу бега по утрам и вечерам было сказано выше. Да, в деле сжигания жира более эффективны вечерние пробежки. Но при этом нельзя забывать и об особенностях организма. «Жаворонкам», поднимающимся с кровати с первыми лучами солнца, утренние нагрузки подойдут больше вечерних. Так что в этом моменте все индивидуально.

И, наконец, излюбленный миф наших соотечественников – занятия бегом компенсируют все калории, полученные во время приема пищи. Этот момент настолько интересный, что его стоит рассмотреть отдельно.

Бег и питание: что мешает похудеть?

Добиться очевидных результатов похудения невозможно без корректировки питания. Даже сорокаминутные пробежки не помогут сбросить вес, если на завтрак, обед и ужин человек употребляет высококалорийные «вредные» продукты.

90e31a7cb6cbtЧтобы на самом деле похудеть, необходимо:

  • Отказаться от сладкого, мучного, копченого и жирного
  • Ввести в рацион продукты, богатые белком и медленными углеводами
  • Отказаться от вредных привычек, в том числе чрезмерного употребления кофе
  • Увеличить в рационе количество овощей и фруктов

Без корректировки ежедневного рациона от бега результатов ждать не стоит. Ведь 100 калорий, полученных из куриной грудки и 100 калорий, попавших в организм в результате употребления кусочка торта, оказывают на вес совершенно разное влияние!

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