Lose weight by running
Running is effective for weight loss under certain conditions. This sport requires a constant and constant effort to burn approximately 75 calories per kilometer. Since it is an endurance activity, the more sessions, the more fat will "melt", muscle mass will be strengthened and the basic metabolism will be improved.
Run regularly, how often?
Run in moderation, at least if you are a beginner. Don't rush because your tendons, muscles, and heart rate need to adjust gradually. For example, you can run two or three times a week for 20 minutes instead of once for an hour. You will see, the duration will increase as you progress. So planning your sessions is essential:
- - Split session for speed
- A session of varying frequency in terms of intensity
- Long-distance walk to assess your endurance
Gradual running is important for improving your health and doesn't tire you out and stop training too soon. Start running according to your ability and speed, because running is a sport that must be acquired in the long run. If you want to run to lose weight effectively, then practice running regularly and gradually to get rid of fat gradually. Therefore, it is necessary to follow a modified training program.
How do you divide the exercises?
There is no hard rule regarding split sessions, you just need to know very well the business cycle with two phases of switching: the acceleration phase and the recovery phase. However, interval training depends on each runner's endurance, but also on their physical form, strength, and running technique. The division of exercises will allow you to gradually improve:
- Your heart and respiratory capacity
- - Max air speed
- - Your overall stamina for a longer time
For weight loss, assess your heart capabilities with a heart rate monitor which should indicate a heart rate between 65 to 75%, depending on your maximum heart rate (maximum heart rate).
Example of a program: A simple interval training program might be alternating several cycles of one minute of running at a moderate to vigorous pace (9-14 km/h) followed by one minute of walking to recover. Do 5 cycles for the first session. If you do not feel any pain, increase the next exercise with another cycle and so on.
Physiotherapists are qualified to accompany you, advise you and prepare the segmentation program that best suits you to benefit from the best effects without injuring you.
How fast should I run to lose weight?
Learn how to run fast, because the faster you run, the more calories you burn. To lose weight, you have to increase your running speed during sessions, by working on your core endurance. This method improves the drainage of blood flow, which allows for good irrigation of the muscles. It also promotes the production of an adequate amount of energy thanks to good oxygenation. The basic endurance method also increases mitochondria in muscle fibers to convert glucose directly into energy and allow muscle contraction without the risk of pain.
The goal is to burn as many calories as possible, so there's no need to rush. Don't worry, slow jogging also helps you lose weight. The most important thing is to adapt gradually, that is, to produce energy starting from the work of breathing. So be patient and find your rhythm.
One of the most common mistakes in climbing is precipitation, which can have serious muscle repercussions. It is essential that you let your body adjust to the effort to avoid serious injuries.
When you start, practice on the less technical slopes and increase the level of difficulty as the sessions progress. It is also advisable to take breaks when you feel pain while climbing. Rest is required then.