For most people who need to lose weight,running is one of the most efficient fat-burning exercises..
However, beginners face two major challenges: 'lack of endurance' and 'ineffectiveness.'Why can't they endure? Why is there no effect after running?
Today, let me share 9 key points to help you break through, run longer, and burn fat faster!
1
Starting with running is hard to sustain.
Compared to people with normal weight, obese individuals are more prone to lower back and lower limb joint issues. Once they start running, the high impact often exacerbates muscle and joint pain.Starting with low-intensity activities like walking is not only easier to accept but also gradually improves fitness, laying a foundation for running..
For those determined to lose weight, initial exercises should be low-impact activities like cycling, walking, or swimming. This is a safe and good start. Running right away is not recommended.
2
Setting overly ambitious goals leads to failure.
Many beginners set grand goals to lose weight through running, aiming to lose a certain amount of weight in weeks or months, or to complete 5 kilometers or a marathon. However, such goals are unrealistic.
Beginners, not knowing how to start running, often run blindly, leading to muscle or joint injuries and eventually giving up.
For beginners,the initial goal should be to prevent exercise-induced injuries and establish a more active lifestyle,which will lay the foundation for long-term weight control.
3
Small steps and brisk walking are suitable for beginners.
Studies show that at any speed, obese individualsconsume more oxygen and burn more calories than people with normal weightbecause they need to mobilize more muscles to move their bodies, which is good for fat burning.
The faster the speed, the more fat is burned, but the greater the load on the joints, increasing the risk of injury. Therefore, reducing stride length is a good method, known as small steps and brisk walking.
Studies show thatreducing stride length by 15% can increase energy expenditure by 4.6% and reduce joint impact..
4
Slow uphill walking protects the knees while losing weight.
If beginners can't adapt to brisk walking or have joint pain,walking uphill on a treadmill or climbing gentle slopes is a good option..
Studies show that at a walking speed of 6.3 km/h on a flat surface, the ground impact is greatest. Walking slowly uphill reduces joint load.When the slope reaches 6 degrees, muscle exertion increases significantly, causing discomfort in the shin.
Therefore,it is recommended to walk slowly on gentle slopes with a slope not exceeding 6 degrees..
5
Gradually increase from walking to running.
Young beginners without joint pain can increase exercise intensity after adapting to walking for a while bytransitioning from walking to running.
Studies show that running briskly 3 times a week for 30-60 minutes each time for 6 months can reduce body weight by 9%. To prevent overuse injuries, beginners should rest for a day after each run, making alternate-day running the best option.
6
To endure longer, strength training is essential.
For beginners transitioning from walking to running, how can they run longer and healthier?
To reduce joint load from prolonged running, at least two aspects should be addressed.
First, strengthen muscles. Stronger muscles around the joints can absorb impact, reducing joint load.
Second, to prevent injuries, beginners should not increase running volume or speed abruptly when they can run for longer periods.
Additionally, alternate-day running is recommended to allow muscles and tissues more time to repair and rest, which is also significant for injury prevention.
7
Interval running effectively burns fat.
Beginners usually do continuous running, but due to the weight burden, continuous running is not a good method for them. Interval running, unlike continuous running,allows for rest, enabling faster running during intervals, which helps improve oxygen consumption levels and burn fat.Studies show that interval running is superior to continuous running in weight control and fat burning.
8
40 minutes per session, 4 times per week.
To burn enough fat, running 40 minutes to 1 hour per session, 5 times a week is necessary for those looking to lose weight..A healthy running session of 20 minutes is sufficient, but for weight loss, the running duration needs to be doubled. The longer, the better, but considering fatigue and injury risk,1 hour is the upper limit for most people looking to lose weight..
Similarly, running 3 times a week is the frequency for healthy individuals, while those looking to lose weight need to increase the frequency to 5 times a week. Of course, running every day would yield even better weight loss results.
9
Scientific weight loss breaks myths.
The claim that fat burning only starts after 40 minutes of running is one of the most widespread myths in the fitness world. The reasoning is that running initially burns sugar, and after 40 minutes, once the sugar is depleted, fat burning begins. Therefore, to lose weight, one must run for at least 40 minutes.
However,to burn more fat, weight loss runners can extend their running time,but saying that running for less than 40 minutes is useless for weight loss is absolutely baseless.
In summary,
beginners should focus on three points: reducing weight, avoiding injuries, and enjoying the process.
Before starting to run, beginners should strengthen their muscles to increase joint load capacity and avoid injuries.
Beginners should start with walking and can alternate between walking and running, running briskly 3 times a week for 30-60 minutes each time.It is also not recommended to run every day but rather on alternate days.
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The above content is from'Injury-Free Running'
published with authorization from People's Posts and Telecommunications Press.