Running is effective for weight loss under certain
conditions. This sport requires sustained and continuous effort to burn
approximately 75 calories per kilometer. Since it is an endurance
activity, the more the number of sessions increases, the more fat “melts”,
muscle mass is strengthened and basal metabolism improved.
Running regularly, how often?
Running
is practiced in moderation, at least if you are a beginner. Do not rush , because the
tendons, muscles and heart rate need to adapt gradually. For example, you
can run 2-3 times a week for 20 minutes instead of once for 1 hour. You
will see, the duration will increase as you go. It is therefore necessary
to plan your sessions:
-
An interval training session for speed
-
A session at a varied pace for the intensity
-
A long distance outing to assess your endurance capacity
Progressive
running is important to improve your health and not to tire yourself out and
stop training too early. Start running according to your ability and pace,
because running is a sport that must be learned over the long term. If you
therefore want to run to lose weight effectively, practice running regularly
and gradually in order to gradually eliminate fat. It is therefore
necessary to follow a suitable training program.
How to split the workouts?
There
is no fixed rule concerning
the interval training sessions, you just need to know the work cycle with two
stages to alternate: the acceleration phase and the recovery
phase. However, interval training depends on the endurance capacity of
each runner, but also on their physical form, power and running
technique. Splitting your workouts will allow you to gradually improve:
-
Your cardio-respiratory capacity
-
Your maximum aerobic speed
-
Your overall endurance to run longer
To
lose weight, test your cardio capacity using a heart rate monitor that should
indicate a heart rate between 65 to 75%, depending on your Maximum Heart Rate
(HR Max).
Sample Program: A simple interval training program would be
to alternate several cycles of 1 minute of moderate to sustained speed (9-14 km
/ h) followed by 1 minute of walking to cool down. Chain 5 cycles for the
first session. If you didn't feel pain, increase the next workout one more
cycle, and so on.
Physiotherapists
are competent to support you, advise you and set up the fractional program that
suits you best to benefit from the best effects, without hurting you.
At what pace should you run to lose weight?
Know
how to work speed, because the faster you run, the more calories you
burn. To lose weight, you have to increase your running speed over the course of
the sessions, by working on fundamental endurance. This method improves
the drainage of blood flow, allowing good irrigation of the muscles. It
also promotes the production of a sufficient amount of energy through good
oxygenation. The fundamental endurance method also allows the increase of
mitochondria contained in muscle fibers to directly convert glucose into energy
and allow muscles to contract without risk of pain.
Since
the goal is to burn as many calories as possible, there is no need to
rush. Don't worry, running slowly also works for weight loss. The
most important thing is to adapt gradually, that is to say to produce energy by
starting with a work of breathing. So be patient and find your rhythm.
- Train
gradually
Rushing
is one of the most common mistakes in climbing, which can have serious
repercussions on the muscles. It is necessary to let your body adapt to
the effort to avoid serious injury.
When
you start, practice on less technical slopes and increase the level of
difficulty as you go. It is also advisable to take breaks when pain is
felt while climbing. Rest is essential afterwards.