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These are the scientific evidence to lose weight by running

After the Christmas excesses, running is the best way to lose those extra pounds that we have been able to catch during these vacation days. In addition, this way we fulfill one of the purposes: to do more sport.
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lose weight by running
After the Christmas binge, we intend to do more sport pursuing the goal of losing weight. Swimming burns calories, just like cycling. All those options are excellent for losing weight, but they have a barrier compared to running, that you need a pool or a bike for it. But if you can afford a good pair of shoes, then you can run. You can do it in hot climates, when it's cold, or snow and even in the rain. The running is the perfect choice to fight those extra kilos.

This is what makes running one of the best workouts to lose weight. "You only need a pair of decent shoes, some creativity and maybe a friend or two to develop a training plan," says Daniel O'Connor, professor of health and human performance at the University of Houston. "It's less expensive than joining a gym or having a personal trainer."

It is one of the biggest obstacles that people face when they try to exercise to which time and opportunity add up. "Everyone struggles with their schedules and priorities, on many occasions, it is very difficult to add something new to your routine without having to change anything else," says O'Connor.

Even so, running to lose weight is much more than stepping on the asphalt and waiting for the kilos that mark the scale to drop. There is a strategy and we don't say it, but science.

What should you eat?

There are thousands of benefits that running has on us, including weight loss, but running is not a reason to leave the diet behind, especially if you are trying to lose weight. In fact, you can gain weight if you add extra foods. "Most people overestimate the calories they burn in a race," says Angela Rubin, triathlon coach. As a very general estimate, when a person runs they can burn 100 calories per kilometer. Then, if you run between three and five kilometers, you will burn between 300 and 500 calories.

The fact that you start running doesn't mean you don't need to be aware of what you eat; the reality is that you must create a caloric deficit if you want to achieve your goal of losing weight. "Weight loss is about creating a caloric imbalance, in which you are using a little more calories than you are consuming, say 200 calories per day," says O'Connor. So, while it is totally normal to want something sweet or heavy in carbohydrates after a race, you must be demanding with yourself to win the battle against the scale.

How many days should you go jogging to lose weight?

Elite athletes are constantly optimizing their training plans and strategies to get in full shape on race day, but you don't need to go crazy if you're starting running. "When it comes to weight loss, what matters is moving and burning calories," says O'Connor. “If you like sprints, which have a higher rate of calories burned per minute, then do it; but if you prefer to walk or jog slower, you will need to spend more time to burn all those calories. "

That said, a study published in the journal Medicine & Science in Sports & Exercise found that runners lost more weight than those who walked for a period of six years, possibly due to the subsequent burn effect. "Running at high intensity will create a subsequent burn, which is when your body continues to burn calories when you no longer move," says Rubin. She suggests starting with three 30-minute races a week, running at full speed for 30 seconds and then recovering for 30 seconds to a minute.

How can you lose weight training strength?

The cross-training is important for several reasons: first, because it will become a stronger runner and reduces the risk of injury to suffer. "Running is difficult for your joints if you don't have the strong muscle to hold them," says Rubin. Second, lifting objects will help you lose weight. "The more lean muscle mass you have, the more calories you burn at rest," she says. That's right, more muscle means more calories burned when you're sitting.

How do you get to be a real runner?

The rush of the runner is real: a study from the Journal of Experimental Biology shows that running releases endorphins and makes you want to run more and more. "Your body is made for running, but you won't have enough conditioning if you never do," says Rubin. "Increase the pace of your careers regularly for a month and that's when you'll start feeling better." Before you know it, weight loss can even become a late occurrence.

Is it better to go jogging in the morning?

While getting out of bed earlier than usual isn't always attractive, running first thing in the morning is a great habit for several reasons. First, it guarantees you that you will not skip your training when, because of work or any unexpected obligation, you are forced to not be able to leave. In addition, morning kilometers can make you a more productive and communicative person with your colleagues and friends, as there are studies that have found that running can sharpen your focus and critical thinking skills.

Also, according to recent research, people who exercise in the morning are more successful at losing weight than those who do it at night. The results found that those who did early booking exercise consumed fewer calories during the day and eventually lost more weight than night owls. Other studies have found that fasting exercise, that is, running before breakfast in the morning, burns more fat than running after eating. However, if you go on an empty stomach, make a shorter and easier route, so that you avoid suffering any mishap along the way.

Why is it important to get enough sleep?

While maintaining good habits during the day (eating well, exercising regularly) is crucial to losing weight, resting at night is equally important for not gaining weight. In a study published by Plos One, researchers found that people who slept little were more likely to have higher body mass indexes and larger waist circumferences than those who rested longer.

The good news is that running can help you fall asleep easier and deeper. Numerous studies have found that daily aerobic exercise, specifically of the moderate to intense type, such as running, strength training and yoga, can improve our sleep quality, which helps us avoid the consequences of sleep deprivation, such as the increased risk of cardiovascular diseases and metabolism problems. If you run at night, be sure to leave enough time before going to bed so that your body temperature and heart rate drop, and get you to sleep more easily.
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