Effective Running – Slimming Plan for Losing Weight

Introduction

Running is a fundamental and popular weight – loss exercise. Many individuals aiming to shed pounds hope to achieve this through running. However, the lack of a well – structured plan and the inability to stick to it often pose challenges. Weight loss and slimming are long – term endeavors, and without a proper exercise plan, success may be elusive. Here, we present a detailed running slimming plan to help you on your weight – loss journey.

The Length of Running Exercise

The key principle of running for weight loss is gradual progress. Each running session should not be shorter than 30 minutes to enhance fat – burning efficiency. At the start of exercise, the body actively consumes body glycogen for energy. As the exercise duration increases, glycogen consumption decreases while fat consumption rises. Typically, fat consumption significantly increases only after about 20 minutes of exercise. Therefore, it is advisable to keep the exercise time at 30 minutes or more.

Running Slimming Schedule

The following is a set of running weight – loss plans divided into 3 stages over a total of 60 days. Combined with diet management, it can help you lose over 20 pounds.

The First Stage (First 20 Days)

When you first begin running, your physical quality and cardiorespiratory function are usually not very good. You can start with a combination of walking and jogging, alternating between the two to give your body short breaks while improving cardiorespiratory function. Try to increase the running time and shorten the walking time to push your body out of its comfort zone, consume more calories, and promote fat decomposition. For example, start with 5 minutes of walking and 5 minutes of jogging, and gradually transition to a rhythm of 3 minutes of walking and 6 minutes of jogging. Each session should last 40 – 60 minutes and be carried out 5 – 6 times a week.

The Second Stage (21 – 40 Days)

By this stage, you have sufficient capacity to transition to jogging training. You can change the running venue, such as running on ramps, curves, or beaches, or even try weighted running. These methods provide appropriate resistance to the body, effectively strengthening cardiorespiratory function, enhancing lower – limb muscle strength, improving body flexibility, and promoting further fat loss. Each session should last more than 40 minutes and be exercised 4 – 6 times a week.

The Third Stage (41 – 60 Days)

During this period, you can add jump rope or open – jump training. For instance, after 5 minutes of jogging, do 2 minutes of jump rope or open – jump training, repeating this for about 30 minutes. This high – intensity interval training mode can effectively prevent muscle loss and improve the body’s metabolic rate.