In fact, we should not overestimate the innovations of the fitness industry and place special hopes on the daily opening discoveries - a figure can be created by engaging regularly and assiduously, there are no other options. But in order for you to have discipline and regularity, you need to create your training program for fat burning and not to deviate from the planned plans.
Running program for burning fat
Running is one of the most popular and affordable options to lose weight , though, so that this effect is present in your training, you need to run right.
The running training program for burning fat is designed for several months - expect changes in the body should be after 3 months, but the effect will be permanent, and you will improve health in earnest.
Stages of the training program for fat burning:
1. First month:
- Do it every day, for 15 minutes;
- pulse zone - 50-60% of the maximum;
- The goal of the stage is to prepare the muscles, cardiovascular and respiratory system for increased loads;
- "Exam" - after the end of the month, do 2 days break and do not exercise at all, then pass the test - arrange a training for 25 minutes, which will consist of 8 minutes of running with gradual acceleration, 15 minutes of running at high speed, 3 minutes of slow running;
- if you feel comfortable, go to the second stage, if not, continue the wellness regime.
2. Month two and three :
- running three times a week;
duration 25 minutes, 8 minutes warm-up run, 15 minutes in the target zone (60-70% of the maximum heart rate), 3 minutes of slow running; - at the end again "exam".
3. From the fourth month to infinity :
- running a race to bring up to 45-50 minutes;
- run 3 times a week;
- the target zone (about 70% of the maximum heart rate) lasts 45 minutes of running.
It is at the third stage and there should be a significant change in your figure.