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Lose Weight By RunningCoach Carvey say's you can lose weight by running.I'm sure this is not news to most of you. Running is probably the most effective and fastest ways to lose weight. But (and there is always a but) there is more to it than running. Here are the four components to consider to lose weight by running...
A little sidebar: Losing fat is the term I would rather use. Losing weight isn't specific enough. You do not want to lose muscle weight, but you do want to lose fat weight. Ideally by eating enough calories and adding strength training to your workouts you will help to keep the precious muscle and bone density that are so important to staying healthy. You Don't Have To Starve To Lose WeightDiet, or nutrition, as I would rather refer to it is extremely important. You will need to eat enough calories to fuel your exercise, so please don't starve yourself skinny. It won't last. Plenty of water is of great importance also. Dehydration is an energy killer, and is dangerous too. Generally as a woman you will not want to go under 1200 calories. And a man should probably not go under 1800 -2000. * Please check with a nutritionist before going on any calorie reduction diet.
The Intensity Rule Is Critical To Lose Weight By RunningYour heart rate can be used to monitor the intensity of your runs. You must stay within your range of intensity to stay within your areobic training zone. In order to burn fat your body needs oxygen, this is why you need to stay in an aerobic (with oxygen) state. An indicator of pushing yourself too hard is hyperventilation. If you are having a really hard time breathing than you are most likely in an anaerobic state (without enough oxygen) Take the talk test. If you are with a friend, try carrying on a conversation. If you are really struggling to talk you are probably anaerobic Of course you could try talking to yourself and risk seeming like a crazy person... Another indicator of being in an anaerobic state is a burning sensation in your muscles,(lactic acid build up), and rapid fatique. Lose Weight By Running In Your Aerobic ZoneYour aerobic zone is, according to the experts 50 - 85% of maximum oxygen uptake, in other words about 60 - 90% of maximum heart rate. To find out what that number is: Example: 220 - 49 = 171 Example: 171 x .6 =102.6 This will give you your low range heart rate goal. Now repeat that with the .9 Now repeat that with the .9 Example: 220 - 49 = 171 Example:171 x .9 = 153.9 This will give you your higher range goal. To make this easier to count (because you really do not want to stop in the middle of a run and count for a whole minute) take the numbers and divide them by 6 Example:102.6 divided by 6 = 17.1 You can round this off the 17 Example:153.9 divided by 6 = 25.65 You can round this off to 26 Now, when you think you may be in the "zone" stop and find your pulse (either on your wrist or on the side of your neck.) Count the pulses for ten seconds (you will need a watch) Your goal (if you are 49 like the example) is to be within the range of 17 to 26 beats for a ten second count. This is roughly where you want to stay during your entire run,(after your warm up of course.) After doing this several times, you will know how it feels to be in that zone and you won't have to check your pulse as often. Or you could just get a heart rate monitor and skip all of that.To Lose Weight By Running Duration MattersThis brings me to Duration. How long you run or jog is of utmost importance. Researchers have said that an aerobic exercise should last a minimum of ten minutes per session with a goal of 20 minutes over the course of a day to lead to any improvements. I say fine if your a beginner, but if you really want to make a visible difference in your body than the minimum is 45 minutes, 60 being a goal. (in the zone) To lose weight by running you must do it often enough for your body to finally say, "Ok I think he is serious and we had better do as he say's," Your body may take a while to respond, so you will need to repeatedly send a strong message that you mean business. My recommendation is _ If you are a beginner running than go to my beginner page to get started at a slower pace. You do not want to risk injury. Check out my running injuries page. So please be careful. It will not happen overnight. There is no sense in going all out and burning out. This is a life style change, you have your whole life ahead of you to make the change. Once you are conditioned than I recommend at least 4 times a week minimum. Just get out there and do it. Have a couple of rest days, it can be active rest (meaning a gentle walk or hike, bike ride or whatever.) or weight training days, and mix up the runs so that you are not running hard every time. And again I repeat " Make sure you are conditioned. I have several pages on conditioning and strength training on this site. Get conditioned before you even think about how to lose weight by running. Did You Lose Weight By Running? Tell The World About It And Inspire Others To Do The SameDo you have an inspirational weight loss story to tell? Did you lose weight by running? Share it! Beginner Jogging Step 2
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