Weight Loss With running-Loose Belly Fat | How to Begin -Auspi Knowledge

Weight Loss With running

Weight Loss With Running
Weight Loss With Running

Weight Loss With Running
Written by
ᐯᗩIᗷᕼᗩᐯ ᑭᗩTIᒪ

In this modern era, it is very difficult to stay fit and 
healthy. Due to our office based work many of us become overweight which makes their fingers to search about weight loss

It can be achieved by different methods such as yoga, walking, swimming, by avoiding junk food and much more. 

But, apart from all these ways Running is mostly preferred by folks. In this article we will look after Weight Loss With Running.

It doesn't matter that you are a runner or not, but weight loss by running is little bit difficult because, during running the energy expanditure occures which force us to eat to stay energized. 

Running is a better way to shed some weight. Many of us have got better results from it. A sensible diet is an essential complement to running to get the success. 

Stay tuned with us for more information. I will try to be as simple as possible to explain you my viewpoints. 

So, without having any further delay let's get started.

Running to lose belly fat

Burning of calories results in decrease of body fat percentage. This is possible due to exercise and workout. This exercise not only helps to lose belly fat, but also sheds fat from other areas of the body. 

It requires no investment except a good pair of shoes. Running and walking are two best exercises for weight loss but, former burns little bit more calories than latter. 

A slow low-intensity run can take a long time to burn lots of calories in total. So, it is advised to run for more than 30 minutes when running at slow pace. 

In contrast, a fast run can burn more calories in a shorter time period. 

There is another advantage which will force you to stick on running . Our body keeps burning fat for 2 to 3 hours after finishing a run and will help you to loose fat. 

Even if just a little proportion of the calories which you burn come from fat, it can boost your weight loss. 

How to Start:-

1. Warm up Your Body

Is is very important to warm up and stretch your body before every exercise or workout. After 5 to 7 minutes of walking at slow pace, stretch your body. Then, slowly shift yourself to a power walk. This will prepare you for a good run. 

Walking is less stressful for bones, muscles and joints as compared to running so considered as a best start up. It will set your body and even enhance your stamina. 

As a non runner your early workout may consist entirely of walking or a mix of walking and running. It depends upon how ready your body is for running. 

2. Run Every Other Day

If you hit the gym regularly then you will be aware about the recovery time for bones, muscles and joints. Is depends on person to person. 

For most beginners, a single day is not sufficient for these muscles and tissues to come back stronger. 

So, as a beginner you should run for every other day for few weeks and then you can shift it as per your choice. 

You can do cycling between these intervals, if you want to exercise more. 

3. Increase your Running Distance 

If you want to increase your strength and stamina, change is important. Many of us say that increasing running distance can help you to achieve your goal faster and that's true also. 

But, you should increase it gradually, so that you can keep yourself away from injury. Increase your running distance or you can make it harder (more on that in a second). 

You can follow the 10% rule to do it. You should avoid increasing your total running distance (or time) by more than 10% from one week to the next.

4. Cool Down

Cooling down makes our body relaxed. So, it is very important to cool down at the end of your run. You can take a 5 minutes of walk or a jog gradually decreasing the speed. With this you can end up. 

Total Time taken

You can do this in total time of 30 minutes. This will include 5 minutes for warm up, 20 minutes of running and 5 minutes to cool down. 

Best Types of Running to Lose Weight 

There are three running types which are beneficial for weight loss. 

Aerobic Intervals

In this, the ratio between exercise and recovery is 1:2. The running is done in submaximal sprint and the recovery phase with a slow walk.

Steps To Do It

1. The running phase is for 20 seconds. You have to run at a pace which is 80-90% of your maximum speed. 

2. Follow a recovery phase after this which consists of 40 seconds of slow walking. 

3. Run this cycle for 25 minutes which will include  a total of 25 intervals. You should hold back a little during first intervals. 

Intervals At Your  5K Race Pace

In these intervals, the running and recovery phase are in the ratio 1:1. Try to run at the average pace of your 5k personal best. 

Steps To Do It

1.The running phase lasts for almost 4 minutes. Try to run at average sprint of your 5k personal best. 

2. Take the recovery phase which will include 4 minutes of slow jogging. 

3. Repeat this cycle for 4 times.  

You will run for 32 minutes into which 16 minutes will be of fast pace. 

Continuous Run at Your 10k Race Pace

In this type, you have to run at a constant pace throughout this training exercise. Try to run at the average pace of your 10k personal best. 

Steps To Do It:

1. The running phase lasts for around 30 minutes. 

2. Run at an average pace of your 10k best. 

NOTE- You should give your body plenty of recovery time. Wait for 2 days ( 48 hours ) before doing your next intense training session.

So, this was all about Weight Loss by Running.

I tried to be as simple as possible to explain you my viewpoints. 

If you like this information please share it with your friends and family members.

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