Running is one of the most efficient physical exercises for those who want to lose weight healthily. Running speeds up your metabolism, making calorie burning happen more efficiently. The increase in metabolism, caused by running, causes the body to continue accelerating for a few more hours after exercise. That is, it is not only during the race that there is fat burning. That is why regularity of physical activity is so important, and not the number of hours spent on the same day.
Abdominal fat is the most difficult to burn and requires a specific tactic. Against it, the most effective is a running and walking program with varying intensity in the same workout. This, of course, without exaggerations that lead to injuries. Training spikes force the body to burn energy from even the most difficult sources, hence consuming visceral fat (belly). This variation in intensity implies making changes between running and walking. Example: run for 2 minutes and walk for 5 minutes.
Who Can Do It?
Running can be practiced by any individual, as long as he has the physical capacity to do so; that is, the intensity of the effort is compatible with his functional capacity. For those who already walk and have better physical conditioning, running becomes natural because the effort required to maintain the same heart rate in training forces you to accelerate your step.
Examinations must be carried out before physical activity is carried out to identify possible illnesses or physical limitations that prevent the practice of running. You should also investigate the nutritional status of the runner, check if he uses medication, and what his fitness level is.
Running brings many benefits to the individual’s quality of life:
- reduces body weight
- improves cholesterol level
- increases cardiorespiratory fitness
- reduces the risk of heart attack
- increases muscle mass
- reduces the variation in resting blood pressure
- activates blood circulation, decreasing heart problems
- improves kidney function, which filters the blood and reduces the number of toxic substances circulating in the body
- improves sleep quality
- stimulates the formation of bone mass, helping to prevent injuries such as osteoporosis
- improves self-esteem
- increases fitness
- provides a sense of well-being
- decreases stress and improves depression
- increases the efficiency of metabolism
The ideal for those who want to start running is to perform some type of physical activity, such as walking. For beginners in the running, it is essential to make an appointment with a specialist to assess the cardiac conditions.