Running is a fantastic type of exercise that offers multiple health benefits and will help you lose weight effectively if you do it right. To achieve this result, you’ll need to develop a running routine with varied periods of intensity. You’ll also need to watch your heart rate when on the run and remember that overworking yourself is never a good thing.
Harvard Medical School cites multiple studies that prove running to be one of the best types of exercise ever. Even a 10-minute jog with no intensity behind it can extend one’s lifespan. That’s how effective running is for improving your health.
Benefits of Running for Weight Loss
This happens because running is a highly effective form of cardio, the type of exercise that strengthens your heart and reduces the risk of cardiovascular disease. That condition remains the number one cause of death in the country, so it’s no wonder why a morning jog has such an effect on life expectancy.
Aside from boosting your heart health, running improves your blood circulation, which boosts your well being as a whole. It also helps strengthen your legs and improves mental health, especially if you get to run in some pleasantly green area with fresh air.
As to the benefits of running for weight loss, you shouldn’t forget that it’s a type of aerobic exercise. Therefore, it’s the only type of workout that can make you burn fat effectively even when not complemented by diet. So states a peer-reviewed study published in Obesity (Silver Spring). This means that you’ll be able to achieve stunning results if you combine a morning jog with some quick weight loss tips.
Running Benefits for Weight Loss: How to Get the Max
It’s very important to understand that despite the efficiency of running for weight loss, you’ll need to put in some serious effort to reshape your body. Some common exercise mistakes might impede your progress. You should also know that a low-intensity short run won’t be highly effective for fat burning.
The best kind of a weight loss jog is:
Varied in intensity
Consider your run a high-intensity interval training. You can start with the intervals you feel most comfortable with. This can be as simple as running at your top speed for 30 seconds and resting through a slow-paced relaxing jog for 10 minutes after it. The point is to get your heartbeat up so it reaches the aerobic heart rate zone at least for a while.
Not very long
Unless you are training for a marathon or some other sports event, you don’t need to run many miles every day. If your goal is weight loss, you can enjoy a 30-60 minute jog with a few sprint periods in it. When you are ready for the next level, just increase the frequency or duration of sprints. Simply increasing the distance of a low-intensity run won’t make much of a difference. You can also add diversity and increase difficulty by changing terrain, like running uphill.
Don’t forget that if you want to achieve the maximum benefits of running for weight loss, you shouldn’t push yourself too hard. It’s good to feel some soreness after an intense workout, but you should watch your body closely for any discomfort.
Not only is overworking yourself on a run can lead to injury. Doing this repeatedly will boost your stress levels. Stress hormones interfere with fat burning, so pushing yourself too hard will work against you, which will only create more stress.
You should always start slow and listen to your body instead of adhering to rules in various guides on how to run. Don’t forget that every person is unique, so you should forge your own path on the jogging track.
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