Today I would like to talk
about one of the most intense, high impact exercises that we all know about,
that is running. Running is a very high impact exercise which can burn many
calories in a short space of time. This will help to reduce body weight over
time.
A typical example of the
amount of calorie expenditure produced from running, a 150 pound man, could
burn up to 100 calories per mile when running, so the more miles a runner will
cover the more calories they burn. Running will work virtually every muscle in
the body, but the primary muscles worked are those in the lower body.
Now how exactly does
running help me lose weight or drop a few pounds in a few short weeks or
months? Well to start with as we have already mentioned running is a very high
impact exercise which works many of the muscles of the body very hard, this in
turn makes the heart work harder to adapt to the level of the effort of the
runner, thus in turn produce calorie expenditure.
To lose weight, the process
is very simple, a calorie reduction has to take place somewhere, and this can
be done with the practice of healthy eating and also regular cardio vascular
exercise. Running provides a great solution to burn lots of calories in a short
space of time doe to the potential intensity that the runner can use when they
are out running.
Now we have several options
here, we can use a treadmill in a gym to get a run on, this can be very useful
if the weather is poor. Or we can put on our running pants and do a few rounds
round the local park or street, or wherever you fancy. Now when it comes to
running, the treadmill has a few advantages over the running outdoors but only
a few. With the runner using a treadmill, you have the functionality of
monitoring your heart rate and the exact amount of calories that you burn
during your workout, this also can be done on the streets, but it requires
special fitness gadgets to do this.
Most treadmills do provide
an incline option, so that the runner can really challenge themselves at
running uphill during their workout. This has a few benefits to it, when you
run up-hill the heart and legs are forced to work much harder than running on
flat ground, so more calories are burned in the process due to the heart rate
beating harder.
This is much more
challenging and provides the best way to increase the intensity for the
runner's workout on the treadmill. The second way a runner can change the
intensity on the treadmill is to simply go faster. This can be done by
selecting the desired speed level that most treadmills have.
The most effective way to
change the intensity for the runners' workout is to simply select a HIIT
interval training program. HIIT is short for High Intensity Interval Training,
this is the most powerful type of training to do to burn more calories and get
in to the fat burning zone. This type of running is the most effective for
weight loss programs and improving overall fitness levels. Many personal trainers
encourage this way of training to clients that want to lose weight, toned up or
improve their fitness levels.
OK now onto running
outdoors in all weathers. This is the most likely choice to most people, as the
gym or home fitness facilities are somewhat of an obstacle for people that are
trying to lose weight. Running outdoors offers the most challenging environment
and is the most preferred option for people who want to start running to lose
weight.
When you start to run
outdoors the environment offers the challenge.
You have to be prepared to
run on all types of grounds and surfaces, should they be hard or soft ground.
This can be counterproductive as it can be slightly hard on the joints, but
this issue can be fixed with the correct use of running trainers. A good way to
get started with outdoor running is to design a schedule that you follow every
week for a month and monitor your progress. This will help you stay motivated
and you will look forward to the next time you go for a run.
A fun and exciting challenge
could be to try a run a mile with in a 4 week period, this is a good mini goal
to set if you are trying to lose weight. They key to running is to start with
jogging and gradually build things up slowly until the weight starts to come
off and you get fitter. When you start running regular, the potential to burn
lots of calories increases and this helps to promote weight loss.
This will need to be
combined with a healthy balanced diet which has the right calorie intake and
nutritional demands to running training program for the individual. The best
time of day to go running to improve the chance of losing weight quicker would
be to go early morning before the first meal is eaten.
The reason is because when
you exercise early morning, there is no food in the body to use as energy, the
body likes to use carbs for fuel, and so if there in carbs, and the body will
use fat for the energy for the run. When you go for a run later in the day, you
are burning the calories from the food that you ate earlier in the day.
Overall running is one of
the most effective exercises to lose weight. It is a full body high impact
exercise which can burn lots of calories in a short amount of time, and it
provides a great way to burn those unwanted calories as part of a healthy
weight loss program.
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