- Weight Loss

7 Running Weight Loss Tips – How to Optimize Your Running Weight Loss Exercise


Exercise is a necessity, more so when you’re determined to slim down. For a workout that gives you fast results, try a running weight loss exercise. It’s not only easy, but you can do it almost anywhere and even choose your own pace. Running weight loss exercise is a great high-intensity cardio that works several muscle groups and boost your metabolism.

1. Bump up your exercise with a good run. Walking is a good exercise. But in the same way that you need to intensify walking to get more calorie burn out of it, you need to bump up from walking to get more out of your cardio. A 15-minute run would be a good starting point.

2. Warm up and cool down. It’s important to remember when opting for running weight loss exercise to warm up before a run and cool down after. Start with a walk, working into a brisk walk then a slow jog moving to a moderate jog. After the run, cool down and follow the reverse, going from moderate jog to a walk before coming to a complete stop.

3. Run regularly. The minimum frequency for running would be 3 to 4 times a week to see and maintain results. The calories burned differ depending on the intensity of the run, but a good estimate would be 100 calories burned per mile. Gradually work to 25 to 30 miles per week, increasing your mileage by 10% weekly until you reach the target.

4. Substitute with the slow run. One way to vary your running weight loss regimen is to sustain a slow run for 90 minutes once or twice a week. At this point, your body will start burning stored fats instead of the carbohydrates for energy.

5. Amp up with the interval run. Interval runs are another way to put variety into your running workout. Simply do a fast run or sprint for 10 seconds then slow down to a 10-second walk. Do 10 sets of this for a quick running weight loss exercise.

6. Intensify with the uphill run. The more effort you exert, the more calories you burn. Intensify your workout by running up a hill but choose an easy slope that you can sustain. A general rule for counting the calories burned is that for every degree of incline, you burn 10% more calories than when running on flat surface.

7. Record your heart-rate. To get into the fat-burning zone, you need to be running at your aerobic maximum (estimate this by subtracting your age from 180). Strap on a heart-rate monitor to record your actual intensity level. You don’t want to overdo your running weight loss exercise nor do you want to fall below your optimum level.

Cardio workouts such as the running weight loss exercises are your best bet to blast those fats away, fast and for good. It’s a routine that you can easily fit into your daily schedule. This high-intensity calorie-burner is not recommended for those with weak or problem knee joints to do regularly though, and they’d best stick to walking. Still, a low-impact, slow jog every now and then can’t really hurt.


Source by Chris Cairns

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