Lose weight by running, can be very effective. Run at the right speed and the right heart rate introduces a high fat burning. But the drive also requires a considerable effort, and especially at the beginning quite heavy. By applying these tips are up and running easier and more fun, and weight loss is stimulated.
1. Silent building and correctness
Running is a great activity if you want to lose weight.But running is not only that: it requires a lot of your body. It is therefore important that you start quietly and build up the effort, step by step. You can therefore make the best use of an exercise routine. For example, while walking three times a week, and every week you go a little further.
If you are an absolute beginner then it is advisable to alternate started with walks in the beginning.The nice thing is that walking makes it also possible for weight loss. There are also several reasons why running is good for you.
It is also advisable that the day after you run, did not immediately begin. With the rest you give your body a chance to recover from the effort.
2. The ideal fat burning with a heart rate monitor
If you want to lose weight, you should ensure that you burn stored fat as possible. It could very well run, but it’s very dependent on the effort you giving very fat you burn. Interestingly, a higher stake not carry more fat burning.
If your maximum effort, do your body a lot of calories. But at peak exercise, your body gets the energy from carbohydrates; So from the food you have eaten for hours. At a lower exercise makes your body need fewer calories, but calories are well largely from fat. If you want to lose weight by running, you’ll need to look for the rate at which fat burning is optimal for you.
You can do this by looking at your hartslag. Je calculate your maximum heart rate per minute by subtracting your age from 220. The ideal heart rate when it comes to fat loss is between 60 and 70% of these. Imagine you are 35 years old, then maximum 185 beats per minute. The ideal heart rate when it comes to burning fat is then about 120 beats per minute.
Your heart rate can easily be measured with a heart rate monitor. Which today are already from a few bucks to buy on the run stores on the Internet.
3. Learn how to lose weight by running longer
If you are running is going well with a sports bra, and you want to increase the impact in the form of waste, then it hardly makes sense to increase your speed. At a higher speed, because your heart rate up so that you will burn carbohydrates instead of fats. Intensify the frequency not also recommended, at least not if you go three or four times a week. Your body also needs rest because, among other things, to prevent damage.
What you can do is how many minutes you go ramp. If you double the amount of time you run after a few weeks, it means that roughly a doubling of the number of calories you lose a running session. If all goes well, you should be able to notice your weight.
4. Persistence is the key
Although it’s nice when you can still go or longer if you gradually moved up the pace a bit, you have to realize that driving is not a competition. If you really want to lose weight then keep all that really counts. If you get it done for a year two to three times a week for half an hour to get started, you will surely lead to; even if you move them half the time.
5. Be careful of injuries
Running is a strain on your body: especially the knees and ankles. Some damage disappear by itself, but many others do not. Do not take risks if you feel an injury, go a little less intense walk. You can adjust the tempo or, more rarely go. The persistent symptoms, stop running and go to your family doctor or a physiotherapist.
6. drink enough water
During the drive you will lose a lot of fluid. It is important to prevent dehydration: it’s unhealthy and creates a feeling exhausted, so that you can keep going for so long. Zoor, so make sure you drink enough for walking, after running up and over time. Drinking water also helps the other way to lose weight.
7. Lose weight by running and other foods
Running can be very effective if you want to lose weight, but if you really want to move fast to lose weight, you need to combine more moves to a different diet. It’s not so much about eating less. If you run a lot of it is especially important to eat enough. But to eat other things, you can make further accelerate the weight loss process.
When you are driving, it is important that you are not totally “empty” begins. Just before you go some food for most people, but not in connection with the stabbing. How long you should eat for racing is primarily a matter of trying; that varies greatly from one person.
8. Together running with other
It depends on your personal preferences, but for most people is that they are better when they are running together with others. This has several advantages:
- Often it is a much more pleasant when you go more. This makes walking a lot more fun and helps your motivation.
- Sport working with others as a big stick. The social pressure will help you stick to your driving schedule; Even if you do not know.
- If you are in a group guided tours can also mean that you’ll get tips on the area of running technique, training and diet.
9. Don’t make it too hard on yourself
Running, especially in the initial period is quite a task. Running isn’t always fun. To allow the Zoo bearable for you, you should consider how you run best. Keep in mind the following considerations:
- Where do you prefer? Along the way, in the forest or in the dunes, or on a treadmill?
- When you go do you prefer? In the morning, afternoon or evening? During the week or on the weekend?
- Do you want music when you run? A talk show? Or do you need some audio?
10. To eat runner
While weight loss is your ultimate goal, it is also important that you will have fun to run. The ultimate motivation for losing weight are entitled to run itself. It does not happen from one day to another, but takes a little time. Eventually, it may happen that the operation will also be addictive for you.
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