Running to Lose Weight

Many people believe that running to lose weight is the best and a fast way to lose weight.

Running health benefits include boosting energy levels, improving fitness, weight maintenance and good for your heart and lungs. Calories burned running are high, 10 kcal/min on average, (use running calculators to check, as it varies depending on your weight). A Running training schedule – 30 minutes 3 times per week - helps many people to control their weight, but being one of the best exercises for weight management it is not the best exercise to lose weight especially for overweight and unfit people.

If you start running to lose weight when you are overweight, there is a high probability of injuring yourself, as there will be massive pressure on the knee joints and ankles under the full weight of the body when the feet hit the ground. Injuring yourself and not being able to exercise for a few weeks – not a good start! Walking exercises, swimming or rowing are more suitable for you.

How much fat you burn during exercise depends on the ability of your cardiovascular system to deliver the oxygenated blood to the fat cells for sufficient fat burning. When we exercise, blood delivers oxygen through capillaries and arteries faster. Professional runners are able to utilise oxygen even during intense running training program as their breathing during exercise and muscles have adapted. Their trained toned muscles have developed twice as much blood capillaries which supplies oxygen to the fat cells compared to an average person. More oxygen means more fat burn – this is their secret of a lean body.

Once you have toned your muscles and improved your fitness levels, you would not only burn extra calories by running but would be able to burn fat directly the same as professional runners do!

Overweight people should lose some weight and improve their fitness before they start running. Walking to lose weight would be more suitable to start with, also start improving your fitness slowly and learn how to start running – Beginners Running Program


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