How to Lose Weight Running and Lose Weight Effectively

We all know that the best way to lose weight is to perform some type of cardiovascular exercise, that is, doing cardio. Running is an excellent sport to achieve this goal, but you have to know how it should be done to get results.
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In this article, we will answer all those questions that may arise when you go jogging with the goal of losing weight. Obviously, you won't lose much weight running in a week. You will have to be constant and patient, but if you do it right you will soon begin to notice its effects.

Can I Lose Weight Running?

Yes. If you eat properly and go running at least 3 times a week, you can lose weight by running. It is usually one of the most feasible alternatives because, in addition to burning calories, it is cheap (does not require a large economic investment of material), it can be done outdoors and allows you the time flexibility you need.

To go jogging you don't need to pay a fee in a gym, nor do you need a personal trainer or learning too complicated techniques. All you need is good shoes and the motivation to acquire this habit and be constant.

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Start Running with the Goal of Weight Loss

To lose weight many times you choose to follow a balanced diet, where you do not eat more calories than you burn, and combine this with exercise.

If you are considering starting to run to lose weight, this may be a good alternative. Of course, as long as you keep in mind, don't make certain habitual mistakes like the ones I'm going to tell you next.

Sweat does not lose weight. You will lose liquid temporarily and the heat will only make you tired much more. So do not try to cause sweating or go running the hottest hours. After training, drink water and avoid, for now, isotonic drinks.
You will need to rest. Try not to run every day and if you do it, spend less time or less intensity. Your body is not used to so much exercise and you should go little by little. Don't forget to warm up and stretch before and after running.
Do not do too many kilometers. At first, try not to run more than 20 minutes in a row. Go slowly increasing 2 or 3 minutes a day every time you go out or alternate walking and running. If you find yourself with the strength to run more, do it twice a day but do not run too many kilometers at once.
Control the intensity. In the same way that you should not exceed the kilometers, apply the same to the rhythm. Run at a comfortable pace at the beginning and when you have been running for a couple of months, the intensity of your workouts will increase.
Do not stop eating. You will need fuel for the effort you are going to make. Eat a balanced diet, make 5 meals a day and avoid fat intake. If you need the help of a nutritionist, you can use a personalized diet.

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How to Run to Lose Weight

To burn calories by running and lose weight effectively we must know and take into account the training zones according to the heart rate.

Training zones refer to the percentages of Maximum Heart Rate (FCM) and in each of these areas, our body experiences some effects or others. Let's meet them:

Restful Cardiac Zone: the pulsations we have when our body is in a state of rest.
Cardiac Safety Zone (50-60%): soft work for beginners, warm-up or training after a period of inactivity.
Weight Control or Recovery Zone (60-70%): it is the typical work we do when we are jogging and it is the ideal weight loss. The aerobic condition and oxygenation of the muscles predominate.
Aerobic Threshold Zone (70-80%): the cardiovascular system and aerobic capacity are developed. Ideal as preparatory training for competitions.
Anaerobic Threshold Zone (80-90%): anaerobic capacity is developed. Use of glycogen stored in the muscles as the main fuel.
Danger Zone (90-100%): the maximum effort that our body can tolerate with a maximum oxygen restriction. Only for expert professionals.
The quema fat burning zone ’that interests us to lose weight by running would be between 60% and 70% of our FCM. It is a strip in which our body uses the fat it accumulates as fuel. There are many ways to calculate it, one of them is (FCM = 220 - age in boys; 226 - age in girls).
So the important thing is not to run more kilometers or run faster. You should go jogging 3 to 5 days a week and stay within that training zone. Try not to raise or lower the keystrokes for at least 20-40 minutes per session. You can use a heart rate monitor to check your training zone although, if you don't have it yet, it will be enough for you to jog and be able to talk while running.

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Is it better to walk or run to lose weight?

It depends. Both options can help us lose weight and are healthy for our body but we must assess the advantages of each alternative.

If we want to lose weight while walking we must bear in mind that we are not referring to quiet walks. When we talk about walking I mean what we know as ‘power walking’, that is, to walk at an energetic and fast pace. According to experts, our maximum frequency should be around 60% of our heart rate to talk about an effective walk.

If you are a sedentary person, with diabetes, overweight or obesity and arterial, muscular or skeletal problems, walking is a very good alternative for you. Think that running implies more effort for the joints. Therefore, depending on the person, his physical state and his state of form, one thing or another is better.

A sporty and physically fit person will usually choose to run to lose weight. More calories will always be burned running, as when exercising more intensity, more calories are burned and after training more calories are burned until the body returns to its basal metabolic rate.

Taking into account the advantages of each option you can decide which one is best for you. But if you decide to go for a walk, remember that you will lose weight if you spend at least 3 or 4 days a week in sessions of about 40 minutes.
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How much time do you have to run to lose weight?
According to experts, to lose weight and notice results we must go running 3 or 5 times a week. The most advisable thing would be to run at a slow pace for about 20-40 minutes within the FCM Weight Control zone (60-70%).

If you just started, go jogging 3 times a week for 20 minutes to get used to your body to exercise. Little by little you should increase the frequency of the sessions and their duration.

If we run on this premise, we will get into the entrar fat burning zone ’or‘ lipolysis zone ’where the body uses fat as the main fuel. Remember that the important thing is not speeding or intensity, but running while staying within that weight control zone.

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Is it effective to run on an empty stomach to lose weight?

This is a subject that always causes a lot of controversies and according to the expert or the study, you consult you will receive a position in favor or against this practice.

First, we must know that fasting refers to training done after 8 hours (at least) without eating food. Normally, it usually occurs when we wake up in the morning and go jogging without breakfast.

The theory is based on the fact that, as glycogen levels have decreased during the night when exercising our body will not have carbohydrates to use and will obtain energy directly from fat. But we must bear in mind that, depending on the subject's metabolism, this may work or not.

My advice is that you always eat something before going for a run, especially if you are not an expert runner. Fasting training is not proven to help you consume more calories running at a moderate intensity. We will always perform more if we are well fed and avoid nausea or dizziness if our brain has glucose.

Slimming Running: Constancy is the Key
As you can see, you can lose weight by running whenever you have an adequate diet and take into account the advice we have given you in this article.

You will not lose 10 kilos in a week, there are no miracle diets nor is it good for your body to lose a lot of weight in such a short time.

Get the idea that the key to losing weight is going to be constancy, so focus on maintaining that motivation that will make you run, be it the bikini operation, the improvement of your health or that those pants that you like so much are good for you.

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