When you are overweight, that is, when your BMI is between 25 and 29, the race should be carried out under the guidance of a physical education professional to avoid injuries and health problems, so it is recommended that before starting to run tests. to assess cardiorespiratory fitness and the health of bones and joints, for example.
In addition, it is necessary to strengthen the muscles, calculate the heart rate, set a goal and eat well before and after the running workout to have benefits.
- Normally running is one of the most fat-burning physical activities and helps you lose weight faster.
- As there is a fat exchange by lean mass.
- But it is important to run at least 3 times a week.
- Lose weight.
Here are some important tips for those who want to run and are overweight:
Career training should always be planned by a physical preparer or physical preparer who must establish an individual plan tailored to the individual’s abilities and limitations.
However, sometimes running is not the first choice for overweight people, and it may be necessary to do a gradual workout as shown in the chart, starting with a light walk for about 30 minutes.Depending on the person’s progress, the coach may recommend an exercise.Hike on the trot, which is a hike with a slightly more intense pace, or a slow run, for example.Learn about the main benefits of walking.
The difficulty of training should increase, as running is a physical activity with a high impact on the joints, especially in the knees, in addition to requiring good heart capacity.
You should choose to run on grass, flat dirt roads or even on tape and avoid running on asphalt, as the risk of injury may be higher.In addition, you must choose flat roads and avoid ups and downs to make the race more efficient.
It is also important to calculate the maximum heart rate per minute that occurs during exercise so that there is no cardiac overload during exercise. To calculate the heartbeat that the heart should reach during the race you can apply the following formula: 208 – (0.7 x age in years) For example, a 30-year-old must calculate: 208 – (0.7 x 30 years) – 187, which is the number of beats per minute that the heart must reach during the race.
To calculate your heart rate, you can also use a heart monitor, heart monitor, or use a watch with a heart band, for example.
When you’re an overweight runner, it’s critical to do a strength workout, especially your leg muscles to avoid knee and ankle injuries, which are common in runners.
This way you can do squats, abs, boards and use the devices that work the hips and muscles of the back of the leg, always with the instruction of the gym teacher.
Usually running with a co-worker, friend or teacher functions as a stimulant that allows the person to feel increasingly able to achieve their goals.
It is essential to define a distance that should not exceed 5 km in the first month, and that can be gradually increased, for example, you can increase by 1 km each week of the race, if the coach realizes that the person is well conditioned.By setting the goal, the person can better concentrate their concentration and find ways to overcome themselves.
Abdominal breathing should be used during stroke, using the diaphragm, inhaling 3 strides and exhaling 2 strides, as it allows the use of alternate feet during exhalation, thus avoiding the risk of injury, in addition to increased oxygen absorption.
When you’re overweight and want to start running, it’s critical to see your doctor for the necessary tests and find out if you’re able to run, so you need to:
“It is only after consulting the doctor that the trainer can prescribe training so that the person can lose weight and run safely.
When you are overweight you should consult a nutritionist so that you can diet to suit your needs, good nutrition is essential before and after the race, as it is necessary to provide the right energy to needs, reduce muscle damage and promote physical recovery..
In addition, drinking at least half a liter of water during the race and wearing lightweight and comfortable shoes suitable for the type of stride is essential.