Without question, the ideal sport for losing weight or maintaining a healthy weight is jogging. Ultimate slimming aid, running offers the advantage of burning fat without reducing muscle mass. All running enthusiasts will tell you, they don't run to lose weight: runners take advantage of running to perfect their figure and invigorate their minds!
1. WHY
RUNNING?
Losing
the fat deposits here and there to feel good in your body and in your head is
the goal of most runners. Associated
with a balanced diet, running allows, through its sustained and continuous
efforts, to effectively reduce excess weight at
all levels. But not only…! Running
really helps to maintain a healthy weight, because
being overweight limits the enjoyment of running. Running is very motivating to rebalance your
diet without feeling like you're making insurmountable efforts.
The regular runner looks for in his practice the best way to make his bodywork to
achieve his goals, whatever they are.
Losing weight then becomes the most effective method to never stop running!
2.
CALCULATION OF HEALTH WEIGHT
To
accurately assess your body mass value and know your healthy weight, it is important to
calculate your body mass index. The
purpose of calculating your BMI is
to give the value of fat and muscle mass, taking into account gender, age,
height, and weight. Indeed, we often have trouble defining the importance
of our overweight. The calculation between the weight and the height gives
a very precise idea on the evaluation of its corpulence and the risks of overweight on its health:
Body
Mass Index (BMI) formula = divide their weight by their height (in meters)
squared.
Example: you weigh 72 kilos and
you are 168 cm tall
72:
(1.68 X 1.68) =
72:
2.8224 = 25.5 (body mass index)
After
this calculation, it is necessary to compare the BMI result with the values
of the benchmarks:
-
Below 16.5, we speak of undernutrition.
-
Between 16.5 and 18.5, we talk about thinness.
-
Between 18.5 and 25, we speak of normal build.
-
Over 25, it is overweight.
The
measurement of the body mass index also makes it possible to define where fat deposits are stored in the body. In
evaluating overweight, health professionals also use a measurement called WHR
or Hip Size Ratio. These
measurements make it possible to precisely know the location of the fatty
masses.
3. HOW TO LOSE WEIGHT THANKS TO
RUNNING?
To
reduce your fat mass, it is essential to run several times a week (between 2 to 3 times or more) following
a specific program. These are phases of slow races, and sometimes short
and intensive. During split-intensity sessions, fat burning will be 9
times greater than if only long training sessions (duration and number of
kilometers) are carried out.
4. IF I SWEAT A LOT, I LOSE WEIGHT!
Unfortunately, the answer is
no. There is no point in running for hours every morning and sweating
profusely. Sweating does not make you lose
weight, sweat contains 99% water and rehydration fully compensates
for losses. It is essential to run
regularly to gradually eliminate your body fat rate by
following an adapted and progressive running training program.
Warning: drink enough before, during, and after exercise. The
ingested water will not increase your original weight. Any lack of fluids
in the body causes serious functional problems through the effects of
dehydration.
Beginners to running often have difficulty
managing the recovery phases between running sessions. By following
an adapted program (slow and
progressive running), they will be able to effectively
improve their endurance capacities.
5. THE BASIC RULES TO LOSE
WEIGHT OR MAINTAIN YOUR HEALTHY WEIGHT
- Regularity in practice: for the body to use fat, it is necessary to plan running training sessions two to three times a week (short to medium distances of good intensity) for several weeks.
- Graduation of the effort: always remember to assess your physical abilities to get your body used to the effort. If you feel tired during the running session, alternate between phases of walking. Example: 10 minutes of running - 10 minutes of walking. Gradually increase the running phase by reducing the walking phase. It is a good guarantee of success.
- The ' warm-up before and stretch after your workout: for effective progress in time and avoid cramps or muscle tension, take plenty of time to warm up before your workout and do light stretching to finish.
- A balanced diet low
in fat: eat at a regular time to avoid snacking, favor fruits and vegetables,
reduce fat, drink water or energy drinks before, during, and after exercise.
Read more 10 Tips to Lose Weight Effectively
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