Running To Lose Weight: Everything You Need to Know
We can talk endlessly about the benefits of running, because it is this sport that helps to strengthen the body, make the body more beautiful and enduring, improve mood, but most importantly - get rid of excess weight. Wondering how to lose weight fast? Let's delve into How Much you should run to lose weight fast?
 |
| Excellent Weight Loss: How Much you should run to lose weight fast? |
Running & Calories: How Much You Should Run to Lose Weight Fast
Running is the most accessible sport, because jogging does not require expensive equipment, special sports equipment and conditions. The main thing is your desire to become healthier and slimmer.
Weight loss is known to be directly related to calorie expenditure. Energy expenditure depends on the speed of the run, its duration, and the activity of the athlete.
For example, a beginner runner burns 500-600 calories for an hour of jogging. Over time, as one's movements become more technical and refined, speed increases, and energy expenditure averages about 800 calories per hour.
Understanding how much you should run to lose weight fast hinges on these factors
At the same time, it should be taken into account that cross-country running increases the load and, accordingly, increases the number of calories spent per hour.
Duration of the run:
Beginners should start with 10 to 15 minutes of continuous running. For those who do daily morning gymnastics and lead an active lifestyle, the first workouts can last 15-20 minutes, they should be carried out 2-3 times a week, and over time, they should be made daily.
Determining how much you should run to lose weight fast requires gradual progression and adjustment based on your fitness level and goals.
Then you need to gradually increase the load by 5 minutes, the recommended running time is 1 hour. This time is considered the optimal cardio load for weight loss, since active calorie burning begins after 30 minutes of training.
It should be noted that excessive running leads to fatigue, excessive load on the heart, and excessive pumping of the leg muscles. Of course, sports connoisseurs may object and recall marathon runners, whose training is distinguished by the duration and intensity.
But it is worth noting that their goal is to overcome a distance of many kilometers, but not to lose weight.
Intensity of the run:
In order not to harm the body during jogging in order to lose weight, it is important to monitor the work of the heart and measure the pulse correctly.
There is a specific pattern for a fat-burning workout while running. The indicator directly depends on the age of the trainee. For example, a healthy young and middle-aged athlete has a resting heart rate of 60-80 beats per minute.
During the warm-up, it rises to 95-115 beats. During active training, the heart rate should not exceed 115-135 beats per minute. The maximum heart rate during intense training should not exceed 150 beats per minute.
Monitoring your heart rate during exercise can help gauge intensity levels and ensure you're exerting enough effort to burn calories effectively, crucial information when determining how much you should run to lose weight fast.
A higher value is a dangerous signal and indicates a serious risk of harm to health.
If you feel that your heart rate has increased dramatically, switch from running to walking. But don't stop, but keep moving at a brisk pace or reduce the speed of your run as much as possible.
Calories will continue to be burned even if you run very slowly. The main thing is not to shorten the running time, with a workout lasting 45-60 minutes, the excess weight will still go away.
How Often Should You Run To Lose Weight:
As we have already noted, at the initial stage, in the first few months of training, you should run 2-3 times a week.
The transition to daily training should be gradual. It is very important that jogging is not forceful, but fun. If the load is increased consistently, then running will not turn into stress for the body.
This gradual approach is key when determining how much you should run to lose weight fast, ensuring sustainability and enjoyment in your fitness routine.
How to Get into the Rhythm: A Program for Beginners:
If you haven't exercised for a long time and don't move much, you should start jogging very carefully. We offer a 4-week running program for beginners.
- Week 1
It is recommended to start with 2-3 runs per week. At the same time, training should not be daily. Their duration should not exceed 20-25 minutes.
Squats, bends, leg swings will be effective here. The running speed should be feasible, even minimal, it all depends on the degree of training of the athlete.
During the workout, we run for 5 minutes, and walk at a sports pace for 5 minutes.
- Week 2
If the workouts do not tire and do not cause discomfort, increase the running time to 30-35 minutes, of which 10 minutes run, 5 minutes of walking.
We run at least 4 times a week. Gradually increase the speed.
- Week 3
Increase the frequency of training to 5-6 times a week. The training time is 40-45 minutes.
We change the rhythm of the run: we run for 15 minutes, we walk at a sports pace for 5 minutes.
- Week 4
At this stage of training, their regimen should become optimal. Jogging should be done daily.
The training time is 1 hour, during which 1-2 transitions to a sports step within 3-5 minutes are allowed.
When can I expect the results?:
At the initial stage of training, if you observe a uniform increase in loads, you usually lose 0.5-1 kg weekly.
The body then begins to lose about 1.5 kg per week. The intensity of weight loss depends on the intensity of training, the speed of running, and the individual characteristics of the body.
However, it should be remembered that sudden weight loss can have a negative impact on health. In addition, weight lost quickly tends to come back just as quickly.
Therefore, when running for weight loss, it is considered normal to lose 5-6 kg per month. At a certain stage, the weight stops going away.
This means that the body has reached its optimal shape. However, in order to maintain it, you should continue training.
Understanding how much you should run to lose weight fastrequires balancing intensity, consistency, and health considerations.