With the arrival of summer, the concern with current body fat increases. To stay healthy and lose those fats that bother you, one of the best exercises is running.
Running is one of the most effective physical exercises for those who want to lose weight in a healthy manner. Running speeds up the metabolism, making calories burn more efficiently. Increased metabolism, caused by running, causes the body to continue accelerated for a few hours after exercise. That is, it’s not only during running that there’s fat burning but also afterwards.
Abdominal fat is the most difficult to burn, and requires a specifics such as dieting also. Exercise wise, the most effective is a running with varying intensity in the same workout. That, of course, without exaggerations that could lead to injuries. The training variations force the body to burn energy from even the most difficult sources; Hence the consumption of visceral fat (belly). This variation of intensity implies making changes between running and walking. Example: run for 2 minutes and walk for 5 minutes.
Who Can Do It?
Running can be practiced by any individual, provided that he has the physical capacity for it, i.e. that the intensity of the effort is compatible with his functional capacity. For those who already walk daily and who have better physical conditioning, running becomes natural, because the effort required to maintain the same heart rate in training requires accelerating the pace.
It is essential that physical exams are performed before physical activities, to identify possible diseases or physical limitations that prevent the practice of running. One should also investigate the nutritional status of the runner, see if he or she uses medications and what their fitness level is.
Benefits of Running:
- Reduces body weight
- Improves cholesterol levels
- Increases cardiorespiratory fitness
- Reduces the risk of heart attack
- Increases muscle mass
- Reduces the variation of resting blood pressure
- Activates blood circulation, decreasing heart problems
- Improves kidney function, which filters the blood and reduces the number of toxic substances that circulate through the body
- Improves sleep quality
- Stimulates the formation of bone mass helping to prevent injuries such as osteoporosis
- Improves self-esteem
- Increases physical fitness
- Provides a sense of well-being
- Decreases stress and improves depression
- Increases the efficiency of metabolism
The ideal is to consume foods rich in carbohydrates with low glycemic index, that is, carbohydrates that are absorbed slowly by the organism. Thus, they will be released gradually during the race, avoiding the hypoglycemia (drop of the rate of glucose in the blood).
To avoid risk of hunger at the time of running, eat a fruit (banana, or apple is ideal) 15 minutes before training. Do not eat heavy, hard-to-digest foods. Wear lightweight and comfortable clothing, and appropriate running shoes.
While running, heart rate (HR) should be between 60% and 75% of maximal HR, which can be estimated at 220 less the person’s age. This way you will be less likely to experience joint and muscle pain after exercise.
Interval Training begins with mild to moderate walking that will increase in pace with time. After a while, run for a few minutes and then return to the pace of the walk. Rest a minute and repeat the process, accelerating again.
Duration of Exercise
Running times will depend on the capacity of each one: the important thing is not to exaggerate. The ideal is to have sessions of 30 to 45 minutes, 3 to 4 times a week.
The greater the intensity of your exercise, the greater the amount of oxygen you need to inhale. That is, you end up having to “put the air in” in as many ways as you can (through the nose and mouth). As your exercise levels improves, you’ll be able to breathe more easily, at speeds you’ve had to wheeze before.
Inhale twice through the nose and let the air out three times through the mouth, according to the rhythm of your pace. As physical fitness improves, the concern for breathing may be in the background.
When done running, it is very important to do stretching to avoid injury. In addition, one should drink water to hydrate the body and make a light meal to replenish the lost nutrients.
Running for Beginners
Ideal for those who want to start running is to already be performing some type of physical activity, occasional basketball sessions, or soccer sessions. Walking daily, or hiking.
For beginners who want to start running it is important to consult with a specialist to evaluate heart conditions.
The beginning must be slow. Start the activity walking. After a while, steps faster and then start the running. Since your conditioning isn’t great, run at maximum for 1 minute. Then walk for a bit, rest well and run for another minute.
This can be done 3 times a week for 20 minutes. After you get into the habit and when your conditioning is better, it can increase to 30 minutes or at most 45 minutes. It is important to add bodybuilding on some days of the week to strengthen muscles hence making running easier. No need to run everyday.