Running is a very effective type of aerobic exercise for weight loss and fitness improvement, especially when performed at high intensity, which increases heart rate. Find out what the benefits of aerobic exercise are.
Career workouts that can lead to fat burning and therefore weight loss can result in a loss of 1 to 2 kg per week, as it intersperses high-intensity moments with a quieter run, speeding up metabolism and therefore increasing energy expenditure. However, results can vary from person to person, as this depends on each person’s biological individuality, plus weight loss is more important when there are more kilos to lose than the ideal weight. to lose weight and lose weight.
- Running to lose fat takes place in 4 weeks.
- With progressive effort and day in between (Tuesday.
- Thursday and Saturday for example).
- So that the muscle rests and prevents muscle loss.
- Before and after each workout.
- It is important to perform stretching exercises to prepare the body and avoid injuries.
- Such as contractures or tendinitis.
- Here’s how to do leg-stretching exercises.
Fat burning race training includes
10 min walk 20 minutes quick walk
10 min walk
Switch between 3 minutes of walking 1 minute jogging (6 times)
10 min walk
Switch between 3 minutes walk 2 min jogging (5 times)
15 min walk 10 min on the trot 5 min walk
5 min walk
Switch between 2 minutes light stroke 1 minute walk (8 times)
10 min walk
Switch between 5 minutes of jogging 2 minutes walk (5 times)
5 min light operation
Switch between 5 minutes of light jogging 1 minute walk (5 times)
10 min light operation
Switch between 3 minutes of moderate running 1 minute walk (8 times)
5 min walk 20 min light stroke
5 min walk 25 minutes light race
5 min walk
Switch between 1 minute intense running 2 minutes of moderate running (5 times)
15 min trot
10 min walk 30 minutes of moderate running
In addition to running to lose weight, you can also train to run specific distances or reduce time, for example, learn to train to run 5 and 10 km and how to go 10 to 15 km.
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 from perspiration, as well as being important to prevent cramps, which can occur from dehydration.
In addition, to maximize training results, it is important to follow a weight-loss diet that typically includes high-fiber, low-calorie foods and therefore should not contain foods high in sugar or fat. hypertrophy and weight loss.
If during the race you feel the so-called ”donkey pain’ or ‘faggot pain”, it is important that you concentrate on breathing, slow down and when the pain is gone, you catch the rhythm. are the main causes of running pain and what to do to avoid them and how to hold proper breathing: 5 tips to improve your running performance.
Find out what to eat before, during, and after training in the video below: