Running is a very effective type of aerobic exercise for weight loss, improving fitness and reducing the risk of cardiovascular disease, especially when performed with moderate or high intensity.
Running regularly promotes weight loss, helping you lose around 1 kg per week, as it accelerates metabolism and therefore increases energy expenditure; However, the results may vary from person to person, depending on the intensity, time and regularity with which this physical exercise is performed; as well as the food given by the person, which should be balanced and healthy.
Some of the main health benefits of running
These benefits can be obtained by running alone or accompanied by a group of friends; On the other hand, if there are great benefits when there is a higher level of difficulty in the race, however, to start practicing you have to start slowly, run short distances on a flat surface and gradually increase the route each week, for example. .
To start running and promote weight loss, it is necessary to adopt a routine of at least 4 weeks, gradually increasing the intensity and executing it day by day (Tuesday, Thursday and Saturday for example) so that the muscle can rest and avoid losing muscle. Mass Exercise routine includes:
10 min walk 20 minutes walk
10-minute walk
Alternate between 3 minutes of walking 1 minute jogging (6 times)
10-minute walk
Alternate between 3 minutes of walking 2 minutes on the trot (5 times)
15 min walk 10 minutes on the trot 5 minutes walk
5-minute walk
Toggles between 2 minutes light run and 1 minute walk (8 times)
10-minute walk
Switch between 5 minutes of jogging 2 minutes walk (5 times)
5 minutes light run
Switch between 5 minutes light stroke 1 minute walk (5 times)
10 minutes of light running
Alternates between 3 minutes of moderate running 1 minute walk (8 times)
5 min walk 20 minutes light race
5 minutes walk 25 minutes light race
5-minute walk
Alternates between 1 minute intense running 2 minutes of moderate running (5 times)
15 minutes on the trot
10-minute walk 30 minutes of moderate running
It’s important that stretching exercises are done before each workout to prepare your body and prevent injuries, such as contraction of tendinitis, for example, see some stretching exercises you can do.
To get all the benefits of running you have to do it 2 to 3 times a week, 20 to 60 minutes at a time. However, running more than 30 km per week increases the risk of muscle and joint injuries; therefore, people traveling long distances must follow a professional expulsion to achieve their goals without compromising their health.
An option also for groups to run, in which the training volume and biomechanics of the movement are guided by a professional.
For those wishing to start running, a first medical consultation is recommended to assess the state of health and general condition, many gymnasts pose with a questionnaire that needs to be renewed at the time of registration, which helps determine if the person has the biggest stroke of a heart attack, for example, so if you want to start running without business , first you must perform an audit, the sequel, if you are presented with the best tips to start running and bring all the health benefits that this sport offers:
To begin with you should always wear light clothing and a suitable shoe, run without the appropriate clothes, besides being uncomfortable, can reduce the time during which the exercise is performed, on the other hand, the use of a pair of small shoes has a greater impact on the joints and there is more chance of damage to the spine; therefore, you should always run with the right sports shoes.
The speed should be slow and you should not try to travel great distances in the first obstacles, ideally put a limit of 2 to 3 km to get used to gradually getting used, if it is not possible to keep up until the end, no problem, if you can walk fast, you can catch your breath to be able to run again, it is important not to give in the first obstacle.
Breathing is very important. To facilitate training, you should blow it through your nose every 2 steps and release the air through your mouth. It’s normal to be there on the first few tracks, but breathing time can be easier. In the early stages, avoid talking to yourself if they’re running so there’s no pain in the banks, which is very common in people who don’t have much physical form.
At the end of the race, after marking your goal, it’s important to do stretching exercises with your legs and separate to avoid fear and muscle pain. It houses some examples of leg stretching.
To maximize the results of your training, it is important to follow a balanced and healthy diet, which includes foods rich in fiber and low in calories, such as fruits and vegetables, as well as the consumption of white meats such as chicken, turkey or fish, milk and skim products . important, to promote muscle mass gain.
Also, avoid eating processed foods high in sugar or fat. He knows some tricks to lose weight and lose bread.
During the race, it is important to drink at least 500 mL of water every 30 minutes of training to replenish minerals and water lost by perspiration, as well as avoid shocks, which can occur from dehydration.
If during the race you experience transient abdominal pain related to exercise, colloquially called point, flatulence, horse pain in the glass, it is important to focus on breathing, to slow down and when the pain passes, to regain the rhythm. are the main causes of pain during the race and what to do.