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Running for weight loss: is it works?
Running for weight loss: a lot of us ask this question some say yes its working some say no its not working well here is the answer.
“The simple answer is ‘yes, it is a good exercise,’” says Glenn Gasser, a professor of exercise science at Arizona State University. “Running is as good as anything and probably better than a lot of others.”
What does fat burning mean?
Fat burning refers to the ability of our bodies to burn fat and use fat as a fuel instead of carbohydrates.
This is an aerobic process – fat is decomposed with the help of oxygen. In general, more fat is burned during high-oxygen activities like Nordic walking, running or biking.
When do we burn fat?
Most fat is burned during low-intensity physical activities.
The better your shape, the higher the percentage of fat implied in the metabolic process. And, the longer the activity, the higher the amount of fat burned.
In its most basic form, losing weight is about using up more calories than you consume.
Calories are a unit of heat, and they are your body’s source of energy.
When you eat, in addition to taking in essential vitamins and nutrients, you’re also taking in calories and providing your body with energy.
Running for weight loss works even when you’re at rest.
High-intensity exercise like running stimulates more “after burn” than low-intensity exercise.
That is, even when comparing running with walking the same distance, studies find that running will lead to greater weight loss, most likely because your resting energy expenditure stays elevated after you run.
In a long-term comparison study of runners and walkers, calories burned through running led to 90% more weight loss than calories burned through walking.
Here are some rules of running.
The first rule of exercising for weight loss is that
“If you don’t enjoy it, you won’t stick with it”
2- Don’t eat or drink anything new before or during a race or hard workout.
3- Increase weekly training mileage by no more than 10 percent per week.
4- Start every run with 10 minutes of walking and slow running, and do the same to cool down.
5- If something hurts for two straight days while running, take two days off.
6- A headwind always slows you down more than a tailwind speeds you up.
7- You should be able to talk in complete sentences while running.
8- To keep safe, run facing traffic.
9- Sleep one extra minute per night for each mile per week that you train.
10- The longer the race, the slower your pace.