avoid these four words for summer weight loss
In summer, you don't need to wear heavy clothes and awkwardly 'waddle' on the road; with higher temperatures, your muscles relax, significantly reducing the risk of muscle strains and cramps. Moreover, experiments have shown that running in summer burns more calories than in other seasons under the same intensity and amount of training.
As summer days pass by, what are you waiting for? If you don't start running now, you'll miss the best season of the year for weight loss!
However, to lose weight more effectively, besides seizing the opportunity of summer, there are specific considerations for summer running. Let's take a look at the precautions for summer running.
The favorable conditions for summer running
The high temperatures in summer can cause heatstroke and fainting if running is not done properly. Therefore, choosing the right time and place is crucial. Especially for those running to lose weight, a casual attitude won't do; you must scientifically and reasonably control the running volume and intensity.
Choosing the time period:
One of the biggest concerns when running to lose weight is injury. It is reported that from 14:00 to 16:00, the body's muscle endurance is 50% higher than at other times, making it an excellent time to enhance physical strength and burn fat. However, due to the high temperatures at 2 PM in summer, which can cause fatigue, it is recommended to start running after 3 PM.
Duration of running:
Summer running should be rational, especially for overweight runners who should not run for too long in an attempt to lose weight quickly. This 'all at once' approach not only hinders consistency in running but also puts you at risk of injury or sudden death. However, to achieve results, the duration should not be too short either. The suitable running duration in summer is 40-60 minutes (including warm-up and cool-down exercises). If you can't reach this duration initially, start with shorter times and gradually increase to 40 minutes.
Running location:
Running on scorching hot concrete or new plastic tracks that emit a burnt smell due to high temperatures is a terrible experience. Therefore, it is recommended to choose well-ventilated, shaded areas such as green pedestrian paths in residential areas or shaded trails in parks. Alternatively, you can use a treadmill indoors.
Intensity of exercise:
Since your goal is to lose weight, not to compete, the intensity of your running should not be too high. Avoid turning your run into anaerobic exercise because only aerobic exercise can fully burn glucose in the body and convert it into energy. Excessive intensity will be counterproductive. Generally, a jogging speed of 7.5-8.5 minutes per kilometer and a heart rate of 60%-70% of your maximum heart rate are appropriate.
Running gear:
Runners can choose breathable, quick-drying short-sleeve T-shirts and sports shorts, lightweight socks with special sweat-absorbing treatment at the soles and heels, and breathable, soft running shoes. If running during the day, prepare gear like sun hats, sun-protective clothing, and sunscreen if necessary.
Good mindset:
A good mindset is crucial for weight loss. Avoid an aggressive mentality; running to lose weight is not as immediate as a chemical reaction. Be prepared for a long-term effort and don't expect instant results. Moreover, running to lose weight, especially in summer, is not easy. Perseverance is essential to see results.
Don't skip warm-up and cool-down exercises
In the eagerness to burn fat, many runners might start running as soon as they put on their shoes. This is not advisable. For safety and effective weight loss, warm-up exercises before running and cool-down exercises after running are very important.
Warm-up:
Warm-up helps your body gradually get into the running state, enhances running effectiveness, and prevents injuries. It also helps burn off some excess sugar in the body. Runners can choose a series of stretching exercises, brisk walking, or slow jogging in place, with a recommended duration of about 10 minutes.
Cool-down exercises:
After running, don't stop immediately. A 5-10 minute cool-down helps your body return to its optimal state quickly and prevents discomfort the next day, which could disrupt your running routine. Low-intensity cool-down exercises can also extend the time your body burns calories.
Don't rely solely on running for weight loss
Relying solely on running for weight loss is not advisable, especially in the scorching summer when you might feel too hot to do anything else. You should also incorporate the following points.
Incorporate other aerobic exercises:
Just running can become monotonous and make you want to quit, and it can also cause physical damage. Therefore, in summer, you should include other suitable aerobic exercises. Swimming and indoor jump rope are good options.
Target stubborn fat areas:
Running is a full-body exercise, but some areas may not be effectively targeted or are harder to slim down. To achieve a balanced look, runners should strengthen these areas. For example, do sit-ups for the waist, quarter squats for the hips, and rowing or dumbbell exercises for the arms and shoulders.
Post-exercise massage:
Running inevitably builds muscle, which can make limbs look bulky. Post-exercise massage can effectively address this issue. Areas that need massage include the calves, upper arms, shoulders, and sides of the hips.
Proper diet:
After a summer run, nothing seems better than a can of cola, beer, or an ice cream. However, for those trying to lose weight, you must say no to these. These foods will undo your efforts. Instead, drink low-calorie functional beverages, but avoid high-calorie items.
You might have missed the 'work hard in spring or regret in summer' season, but will you miss the 'God's green light for the overweight' summer too?