Friday, October 22, 2010

Running for Weight Loss

Running is by far the most demanding exercise out there and thus becomes a successful means to shed off few pounds. Running to lose weight will not only help you to burn fat, it will also improve your cardiovascular fitness. You utilize up to 70% of your muscles and can easily burn approximately 400 calories in half an hour!
There are other benefits of running too. These include
  • It helps lower blood pressure by making the arteries more elastic.
  • It maximizes breathing thus making the lungs strong and powerful.
  • It makes bones stronger and healthier
  • It also strengthens the heart and helps prevent heart attacks.
How much running is required for weight loss?

By running you can burn anywhere from 250 to 450 calories in 30 minutes depending upon your weight and the running intensity. Managing your intensity of workout is the key. Your body uses fewer and fewer calories from fat as you increase the intensity of your workout to maximum effort. This is because as the need for energy increases

What are the different types of running plans?

Run-Walk: You do intervals of running and walking combined. For example, running for 5 minutes followed by walking for 3 minutes. As you get fitter, increase the amount of time running and decrease the amount of time walking.

Steady State Running: You do a slow run over a set length of time.

Threshold Running:

You run at a quick but controlled pace over a period of time like 30 minutes. This technique will help reduce fatigue when running long distances and improve your running pace.

Points to Remember:

You may realize that now that you are running more, your appetite has increased as your body needs more calories to fuel these workouts. The key is to make sure that you don't end up consuming more calories than you're burning. Supply you body with nutritious food. When you get back from your run have something to eat (like a banana or any wholegrain carbohydrate) within 15 minutes to refuel your muscles.

As a result of your hard work, you may be tempted to overindulge in high-calorie foods as a reward. Instead of using food as a reward, gift yourself a new running gear or get a massage when you reach a running goal.

Don't let your body settle to a routine as it will shed weight much more slowly. One way to do this is to change your route after a few weeks by either lengthening it or choosing something else.

Intense running stresses your internal organs such as your kidneys, your liver, and your pancreas. So start slowly and progress gradually.

Running really is a brilliant way to get in shape. Combine running with a healthy diet and the pounds will take care of themselves.

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1 comment:

  1. hi
    m rahul
    good information about running