If you want to lose body weight, you should make a caloric deficit. Therefore, you need to expend more calories compared to the intake through your diet. It is hard to generate a caloric deficit through food by itself. If you combine exercise with a diet plan, you can keep up weight loss with time. It is better to combine a healthy diet, which is low in simple sugar and fat, with mild strength training. Running will help you lose and keep up body weight.
If you want to keep up your existing body weight, it is recommended to do moderate-intensity physical activities for 150 minutes a week or vigorous physical activities for 75 minutes a week. However, if you need to lose your weight, you should do a bit harder.
Running is a vigorous physical activity. If you want to cut one pound (0.45 kg) of your weight, you have to burn off about 3,500 calories.
If your body weight is 70 kg (154 lbs);
If you run at a speed of 5 mph (8 km/h) for one hour, you can burn 590 calories.
If you run at a speed of 7 mph (11 km/h) for one hour, you can burn 803 calories.
If you walk at a speed of 4 mph (6.4 km/h) for one hour, you will burn 360 calories.
Combination of various types of running
Initially, you should keep a regular plan for running. Start running at a lower speed for a shorter duration. You can increase the intensity (speed and duration) gradually with time. Later, you can add different kinds of running-related physical activities. It makes a diversity of exercises and helps keep up your motivation. You can run up and down hills or stairs because, it will raise your stamina and burn more fat. Otherwise, sprint a fixed distance and after that walk the same distance. These combinations of physical activities will burn more fat and increase your strength compared to run a similar distance on a level surface.
What is interval training?
Interval training is running a particular distance and after that walking or jogging a certain distance. The part of running will help burn more calories and increase your stamina. Then, the part of walking or jogging will allow you to catch your breath as well as burn some calories. This diversity keeps up your motivation and helps you enjoy the workout plan. You don’t need to sprint during interval training. You can select any speed you want. It is helpful for most of the beginners, who do not have the strength to sprint or run longer.
Otherwise, you can choose fartleks, which are another kind of interval training. Select a landmark and sprint for that particular distance. Then, you can walk or jog to the next landmark. Why can fartleks be advantageous? It helps burn more calories. You can see the target in front of you and run beyond your normal distance easily.
Why is rest important?
It is recommended to rest between your runs because, it helps the muscles to heal themselves. If you are a beginner, you should rest more between runs. Otherwise, you will feel fatigue and muscle pain. Then, you will deviate from your workout plan. Therefore, it is better to rest a day in between your runs. If you are still in pain after the break, you may need to rest further. If you want to exercise daily or most of the days, it is advisable you to change exercises regularly. Your workout plan should not work the same group of muscles daily.
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