Have you heard about the magical effect of running? Kilograms melt in front of your eyes, shapes change at dizzying speed. Here are 8 useful tips that will help increase the effectiveness of running exercises.
How Does It Work?
Running is a type of cardio exercise. This type of exercise really helps to effectively lose excess weight. But you have to monitor one important indicator carefully: your heart rate.
The “fat-burning zone” of a workout occurs when the heart rate rises to 70% of the maximum frequency. Comfortable in terms of exertion, this zone allows you to burn up to 85% of calories from fat reserves. To calculate your maximum heart rate for your age, use a simple formula:
220 – *your full age* = maximum heart rate
If you are 35 years old, your maximum heart rate would be 185 beats per minute, and your “fat-burning zone” would be 130 beats.
But before you buy a heart rate monitor and go out on your first running route, you need to understand that you need a strategy, like while enjoying the best online sports betting or playing chess. So, follow these 8 helpful tips from a coach first.
Consult Your Doctor
Running is an easy and affordable form of physical activity. But this is no reason to ignore the medical examination. Just imagine, each leg during the landing has a load of 2.5 times the body weight! This is a serious test for the musculoskeletal system, so it’s wise to start training only after seeing a therapist, surgeon and cardiologist.
Start With a Brisk Walk
Even if you have a doctor’s approval, don’t aim to run a few kilometers at once. Choose a low-intensity workout and keep a close eye on how you feel. Sore knee or shortness of breath? Slow down your pace. Exercising through pain is more likely to result in injury than to help you get the desired shape.
Set Yourself up for the Long Haul
The first 3-4 weeks will be spent on habit forming and body adaptation to the new workload. Exercise little by little, but regularly. There will be results, but first you must form a strong basis for effective training.
Increase the Load Gradually
Do not be embarrassed that the first workout will take only 20-30 minutes. Have you heard that in 40 minutes of activity the body burns only glycogen? This is an average and not the most accurate figure. The body does not act so selectively, but burns fat and carbohydrates at the same time. Besides, beginners have less glycogen reserve than experienced athletes. Sometimes it can be used up in 15 minutes.
Rotate Your Exercise Routine
Cardio training is not enough. The body quickly adapts to one type of exercise and starts to make reserves even with prolonged running. It is possible to keep the effectiveness of classes if you perform at least one strength training session a week. This stimulates your metabolism and accelerates fat burning.
Reduce the Impact Load
The right choice of location and shoes for running can save the body from unnecessary stress, as well as reduce the risk of injury. For a beginner, its better to give preference to a surface with good cushioning: ground, treadmill or a special synthetic surface at the stadium. With shoes it is even easier to decide. Today, every sports brand produces a line of “running” sneakers. Finding a suitable pair is easy, as the range of prices and models is large. The main thing to remember is that running shoes have a certain “shelf life” and to change it better every 500 km.
Watch Your Diet
Professional runners can afford to eat a lot of carbohydrates. A popular practice is to have a pasta-party before a long-distance race. But if your goal isn’t to cover 42.2 kilometers, but to lose weight, you have to watch your diet carefully.
Your body needs time to recover. Working out too hard without days off or cutting calories too hard will eventually backfire. Your body will begin to accumulate fat reserves, as it will be under excessive stress.
Take a break from exercising at least a couple of times a week. And make sure you get enough sleep: a good night’s rest affects all metabolic processes in the body.
Running really helps to effectively get rid of excess weight. But you should not wait for a miracle, noticeable changes will occur after a few months of training. Stick to a healthy diet, train regularly and do not forget to recover. Then you will not only manage to get your figure in order, but also feel healthier and happier.