Any
exercise is good exercise, but when it comes to losing weight, it’s
hard to beat running. After all, running is one of the most efficient
ways to burn calories.
If you’re already a runner, keep on keeping on.
If you’re not a runner yet but interested in losing weight,
here are four reasons running can be the best exercise for weight
loss.
1. Running works even when you’re at rest
High-intensity exercise like running stimulates more “after-burn”
than low-intensity exercise.
That is, even when comparing running
with walking the same distance, studies find that running will lead
to greater weight loss, most likely because your resting energy
expenditure stays elevated after you run.
In a long-term comparison
study of runners and walkers, calories burned through running
led to 90% more weight loss than calories burned through walking.
2. Running is time-efficient
Even if the myth that running a mile and walking a mile burn the
same number of calories were true, running is a considerably
faster way to burn those calories.
Most people can run two or three
times as far as they can walk in a given amount of time.
At the other
end of the spectrum, super-intense but short workouts, such as
the "Scientific 7-minute Workout" from the HumanPerformance Institute, may burn more calories per minute per running,
but because they're so short, your total caloric burn isn't as great
as if you ran.
3. Running is convenient
Though many of us have accumulated a vast arsenal of GPS gadgets
and tech tees over the years, little is actually required to go
running.
You can do it alone. You can do it almost anywhere.
You
don’t need any equipment beyond a pair of running shoes. For
this reason alone, running is the best workout for weight loss
because it’s cheap, it’s accessible, and there are fewer barriers
to maintaining a routine, even while traveling.
4. Two words: runner’s high
The first rule of exercising for weight loss is that if you don’t
enjoy it, you won’t stick with it.
Fortunately, studies support
what many runners have experienced on an anecdotal level—running
can actually get you high.
Scientists have found links between
moderate to intense exercise and morphine-like brain chemicals
calledendocannabinoids, which suggest endorphins alone aren’t
responsible for the occasional flood of euphoria that rushes over you
during a hard run.
That floaty, happy sensation you had after your
last race—makes you want to go for another run, right?
BEGINNER'S GUIDE
Understanding
the most effective ways to run for weight loss before you start will
help you avoid common mistakes—and get you the results you want.
No
matter which form of exercise you choose, it’s important to ease
into your new exercise program. Increase the challenge level of your
workouts gradually to lower injury risk and get the best results.
This is especially true for running.
As a high-impact activity,
running causes more overuse injuries than other forms of cardio
exercise. Ironically, the risk of injury is greatest for heavier men
and women who are likely to run specifically for weight loss.
Experts recommend that
overweight men and women use these Four rules to start a running
program on the right foot:
RULE 1: Choose the right shoes
Choosing
a proper shoe can help to protect you against common injuries
associated with your type of workout.
Good shoes can lessen the
impact of your step and cushion the foot from heavy landings.
In
addition, sport or exercise specific shoes can improve your
performance, enabling, for example, quick direction changes.
RULE 2: Start slowly walk/runs
Walking
is less stressful than running to the bones, muscles and joints of
the lower extremities, yet it’s stressful enough to stimulate
adaptations that make these areas stronger and more resilient.
This makes walking a great tool to prepare your body for running.
Your
early workouts may consist entirely of walking or a mix of walking
and running, depending on how ready your body is for running.
As the
weeks pass, tip the balance further and further toward running until
you are comfortable doing straight runs.
RULE 3:Don't run on consecutive days
Bones,
muscles and joints need time to recover from and adapt to the stress
of running.
For most beginners, one day is not enough time for these
tissues to come back stronger.
So limit your running to every other
day for at least the first several weeks of your program.
If you wish
to exercise more frequently, do walks or non-impact workouts, such as
cycling, between run days.
RULE 4:Don't increase your run distance more than 10 % per week
To
continue getting results from your running program, you need to run
more.
But if you increase your running volume too quickly, you are
likely to become injured or overtired. The 10 percent rule is a good
guideline for sensible running increases.
To practice it, simply
avoid increasing your total running distance or time by more than 10
percent from one week to the next.
izmir
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