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How to run right to shed weight?
Posted on: 26/Mar/2019 6:37:56 PM
Of all the different forms of physical activities, running is often considered the best and most recommended. This is an excellent exercising option and a beautiful alternative to hitting the gym. As it works out the total body, it has a number of health benefits with it. By running just half an hour at 10 minutes/mile speed, a person who weighs about 70kg will be able to burn out 318 calories.
Furthermore, a lot of people in fact prefer running as compared to various other exercises and forms of physical activities because it does not require any expense or equipment. However, it is important to remember that running also involves a lot of techniques.
One can start running on any day, but if you run with an improper posture, it may not give you the desired results, an in fact jeopardize your fitness targets. So, which is the right schedule and method to run?
To start with, for shedding just one kilo of your total body weight, you will have to burn about 3500 calories. On a daily basis, you will be able to burn 500 calories. In the beginning, you should start with little portions. Start as 10 to 15 minutes of running for about 3 to 4 days in a week. Never strain yourself too much right at the beginning stage. Eventually, you can add up 5 extra minutes on and on and increase the total timing into 30 to 45 minutes on the whole. As you reach your 4th week of running plan, you can tweak your routine. This is a milestone from when you can start with interval training.
Running intermediately
As you grow up to run seamlessly for 30 to 45 minutes every day, you may start an interval training. Under this, you will have to run at faster speed compared to your usual running speed. This fast-speed running will be for a very short period. Say, you can run faster for about a mile and then continue with usual speed (which will be your recovery phase). Initially, you can go on high speed running for about 3 or 4 minutes and then followed by 2 minutes of normal speed running. For interval training, your body needs extra energy. You will be able to cope with running faster as you run at normal speed in between. In this way, your body will be able to burn more calories.
The expert stage
As you get expertise in this interval running, go on and try out distance running. Your heart and lungs will get healthier as you run for longer sessions. Your schedule may also include strength training. With this, your muscles will start burning more calories which in turn will catalyze fat burning process. It also helps in focusing on core and abdominal areas. Focus on your muscles that keep your knee and hip bones supported.
