Running is one of the most popular fitness activities, both because it does not require specific equipment to perform, and because it generates numerous benefits. These include weight loss, which however is not guaranteed in the same way for all types of running.
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According to a study by Harvard University, a 70kg person would consume about 372 calories in 30 minutes while running at a moderate pace of 10km per hour.
While running you usually sweat but does this cause you to lose calories?
In addition to running to lose weight, you can swim.
High intensity running is the most suitable
Among the different variants, the most suitable is the high intensity running (HIIT), since by performing it, the body puts into action physiological processes that allow you to continue to burn calories even after you have finished training.
High intensity running types such as interval running and uphill repetitions can continue to do so for up to 48 hours after training because they use a lot of muscles which, once at rest, need a lot of energy to recover. called the afterburn effect.
In addition, several studies have shown that high-intensity running can reduce the production of hunger hormones and increase those of satiety.
Running reduces abdominal fat
Accumulating excess abdominal fat can be very bad for your health. In fact, many studies have found a connection between excess belly fat and increased risk of heart disease, type 2 diabetes and many others. One of the primary benefits of running and any aerobic exercise is to reduce the circumference.
Specifically, a study of 45 healthy but inactive women found that performing "cardio at high intensity intervals three times a week significantly decreased abdominal fat, compared to exercising at a steady pace."
if you are not trained it can be difficult. Here are some basics to know before starting.
- Frequency: In the early periods it is advisable to run 3 to 4 days a week and no more, so that there is sufficient recovery time between workouts.
- Warm-up: Before every run, it is important to warm up to prepare your body for the effort. Begin with stretching, followed by 5 minutes of slow walking.
- Cooling down: in the same way, at the end of the run, it is important not to forget the cool-down phase. Start with 5 minutes of walking, gradually decreasing the speed.
- Total time: Running sessions should last 30 minutes in total, including 5 minutes of warm-up and 5 minutes of cool-down.
If you train outdoors, beware of heat exhaustion.
It is important to do everything possible to prevent trauma and injury in running.
How to stay motivated
Beginners in particular may find running boring over time.
The trick to staying motivated is to find ways to diversify your workouts.
A suggestion, if you run outdoors, could be to change the course that takes place every now and then.
Even running a few times with a friend can break the routine, as well as be safer if you do it in the first or last hours of the day.
Finally, signing up for a marathon or other competition could be a good idea because nothing like having a goal to pursue encourages you not to give up.
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