Running makes you lose weight: how running helps you lose weight
Many think that running is enough to lose weight, in reality, however, things are not exactly like that and often instead running can be an "activity not recommended for those who want to lose weight. In this article we see how and how much to run to get benefits and why some people should limit themselves to walking. There is one thing that can never be missing after a workout: stretching. In this video you learn how to stretch your leg muscles.
How running can help you lose weight
Running is a very popular sport that owes its success to the fact that it can be practiced anywhere, at any time and to the fact that, to start, it does not require specific preparation. Many people start running while on a diet hoping that running will help them burn more calories and thus lose weight. This is certainly true because running, being an "aerobic activity, helps to consume fat and sugar and, therefore, also to lose weight. However, not all types of running are the same and not all people may want to approach this sport.
It seems, in fact, that the most suitable type to eliminate fat (especially abdominal fat) is high intensity running, called HIIT, which stimulates the body to continue burning calories even after finishing the training session. this category includes running at intervals, ie the so-called repetitions, and running uphill. Both, in fact, greatly stimulate muscular work in the legs and also strongly stress the cardio-vascular system. In addition, several studies have shown how intense aerobic activity helps to reduce the production of hormones that stimulate hunger, thus making you feel less appetite.
Running to lose weight: how to get started
The hardest part to start running are the very first exits, when the body has to adapt to a new and intense muscular effort. The ideal is, therefore, to carry out short and low intensity workouts, perhaps alternating running and walking, so as not to stress the body too much and to find one's own balance. Some research has shown that during the first minutes of running (the first 30 minutes, in particular) the body will consume mainly the sugars and carbohydrates present in the liver. Only after the first half hour of running will it activate the process by which it will begin to draw on fat reserves.
However, not all scholars agree with this statement and believe, on the contrary, that the body is able to indifferently consume sugars and fats together even during the first minutes of physical activity. However, it is clear that the longer we run the more calories we will consume and, ultimately, the more we will lose weight.
After the initial phase, in which the goal is to be able to find one's own rhythm, it is necessary to change the type of training, modifying the distance and intensity of the sessions. The body, in fact, must always be urged to consume fatter.
Weight Loss Race: How to Get Started and Stay Motivated
Once you start running regularly, try to find your rhythm without going too fast or too slow. As the running workouts continue, you can progressively lengthen the km or make the route more challenging perhaps by introducing some climbs. Generally, for those who start running it is advisable to train no more than three times a week, in order to have time to recover at the muscle level.
It is also important to alternate running sessions with workouts in the gym to also work on strength: strong legs, in fact, allow you to run longer without getting hurt. Stretching is also very important: whether you go slow or the pace is sustained, it is always necessary to conclude with a stretch session.
As for motivation, running with a friend is certainly more fun than doing it alone, and talking during training trains your breath. The path, then, has its importance: running outdoors in the middle of nature is much less tiring and boring than doing it locked up inside the gym.
If you want to run to lose weight, put these tips into practice
Here are some useful tips for anyone wishing to approach the world of running and insert running into their sports routine.
- Beware of shoes. Those who practice running regularly (but also walking) must use specific shoes for this sport. These should not be too heavy but must support the foot ensuring the right cushioning.
- Don't overdo the duration of your workouts. At the beginning, running for about ten minutes is fine, the important thing is not to overdo it because our body needs time to adapt to the changes required by this sport. After a few weeks the minutes will be able to lengthen, up to half an hour or an hour of running three times a week.
- In order not to lose motivation, run in company or sign up for a race. Losing the urge to run is one of the first reasons that lead a person to abandon the benefits of running. To keep it always high, however, it is necessary to force the hand by providing new activities such as a small competition to be played in the company of a friend, or by varying the speed of training.
- Alternate running and walking. Especially at the beginning, even walking stretches can help you run more and increase your speed gradually.
- Take care of your diet. Being a runner is not synonymous with immediate weight loss. Indeed, if we run more than one day a week, it is necessary to pay attention to nutrition by introducing the correct amount of carbohydrates and fats (which are good for you) and limiting junk food.
- Listen to your body. If one day you don't feel like running, don't force yourself and listen to your body. Better to go for a walk or a strength session in the gym.
To whom the race is not recommended
Running has many benefits and can certainly help in the weight loss process, however for some people, running can do more harm than good. For example, those who are heavily overweight are better off doing brisk walking than running. It can be done every day, and if you keep it at a brisk pace, it helps your body burn fat and carbohydrates, promoting weight loss. Even heart patients shouldn't become hardcore runners: speed is no friend to the heart and running could be dangerous.
Other low-impact sports such as yoga, pilates and swimming are very good for those suffering from back pain or joint pain. In this case, in fact, the benefits of running are less than the problems that arise when running.
