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Weight Loss Exercise

Running for Weight Loss Plan: Beginner’s Guide





Running is one of the best workouts for weight loss. It burns more calories per hour than many other forms of exercise, and you don’t even have to spend a lot of money because all you need is a good pair of running shoes. If you are new to running and would like to shed some extra pounds, the following running for weight loss plan will get you off to a good start.

Getting Started – Running for Weight Loss

Walk and Run

Running is a challenging exercise, so it’s important to begin your fitness routine gradually in order to avoid injury. A combination of walking and running will give your body time to adapt to the training while still burning calories. Start with a brisk 10-minute walk to warm up your body and loosen your muscles. Alternate between running for 1 minute and walking for 1 minute for the next 10 minutes. Finish your workout with a 10-minute walk to cool down.

Gradually increase the duration of the runs and shorten the walks until you are able to run consistently for 10 minutes. Finally, begin to shorten your warm-up and cool-down walks so that you will be running longer periods. Run at a pace that allows you to carry on a conversation. Your goal is to be able to run for 30 minutes at a time in order to maximize calorie burn.

Add Mileage



Running for Weight Loss

Running for Weight Loss

The next stage of your weight loss running plan is to run longer distances. You can easily get bored if you run the same distance day in and day out. Gradually increase your total mileage for the week in order to burn more calories each week and achieve your weight-loss goal.

The rate of mileage increase should not exceed 10% per week. This will give your body time to adapt to the workout without suffering from the added stress on your joints and muscles.

Intervals

Interval training is one of the best ways to increase the number of calories burned during your workout. When doing intervals, you alternate between sprinting/running and jogging/walking. Fartlek can also be integrated into your running for weight loss plan. Fartlek is an unstructured form of interval training where you sprint 200-400 meters, then run at your normal pace for recovery.

Vary Your Workouts

Your weight loss running plan should provide variety in your types of workout so as to prevent boredom. In addition to intervals, your workout can include tempo runs or running at a challenging but manageable pace. It’s also a good idea to incorporate long, slow runs at least once a week. Running longer distances allows you to burn more calories and shed extra pounds.


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Reasons Why Treadmill Workouts Are Great Exercise


Treadmill workouts are a very popular activity, but why teadmill workouts you may wonder? While it is true that exercises come with many benefits, not all of us are able to keep up with our regular workout routines, sometimes out of lack of time, and at other times out of plain lethargy. In this article I would offer you one workout idea which would virtually make fitness as easy as pie for you.

Why Treadmill Workouts Are Great Exercise

Treadmills are one of the most popular home exercise equipments out there. It should be in the house of anyone who cares even a little bit about their health. Okay, I know that the treadmill needs no introduction, but are you aware of all its benefits? If not, then this article is for you.

Huge time saver: Many people cannot workout regularly because of lack of time. They have a job to handle as well as a family to look after. Add social pressure to the mix and you could get an idea of how much stressed and busy an individual could be these days.

Thankfully, with treadmill workouts, lack of time won’t hinder your fitness routine. Being a home-based equipment, you can exercise whenever you want. You can choose your workout routines flexibly. For example, if you are supposed to exercise for 30 minutes per day, you could do 15 minutes of workout before going to office and the other 15 minutes just before bedtime.

Reasons Why Treadmill Workouts Are Great Exercise

treadmill workouts

Less boring and strenuous: Exercises like aerobics bore the hell out of you because you need to do them for hours in order to derive any decent benefit from them; plus they also command your concentration all the time; naturally, by the time you are finished with them, you feel as if you would never be able to repeat the exercise again.

On the other hand, if you do intense workouts like weight training, they would take much less of your time but are too strenuous for an average individual. If you have never done it before, you would find weight training and boring.

Treadmill workout is however one exercise which fits the bill perfectly for almost everyone. It is neither too boring nor strenuous. If you run or walk on the treadmill, it won’t be any different than plain walking or running on road, except that the treadmill workout would command much less attention and time from you than the latter. Being less demanding compared to other exercises, it doesn’t bore you either.

Secure and private: Many people feel uncomfortable at the prospect of going to a gym or hiring a fitness trainer. They believe that their proactive approach towards health and fitness would be perceived wrongly by their peers and relatives; they would think that they are doing all these in order to get rid of obesity. It is not unusual, especially at backward societies, to notice a group of people poking fun at someone who is heavy on workouts.

However, a treadmill, being secure in the privacy of your home, is safe from the prying eyes of your neighbors and buddies. You can exercise for as long as you want and whenever you want; no one would ever know about it.

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Exercise To Lose Weight – The Best Exercise to Lose Weight

When people think of how to exercise to lose weight, they often assume that they will have to buy a gym membership and workout for hours every day. Not true! Not only is it not essential, the image of pumping iron in the gym for hour after hour is a complete red herring, and here’s why…

The basic facts of losing weight are that if you consume less calories, and/or burn more calories, you will lose weight. It really is that simple. So you have a choice. You can either focus on your diet and keep your exercise levels exactly what they are, or exercise a lot more but eat the same (be sure not to eat more!), or try to combine both in some way.

Best Exercise To Lose Weight

Exercise to lose weight is as easy as starting to do aerobic exercise. This means anything that works your heart and makes you breathe faster. Examples might be running, fast walking, cycling, swimming. Even slow walking can make a difference if you have a lot of weight to lose. Of course, you should increase gradually and check with your doctor that whatever you plan to do is suitable for you.

Exercise To Lose Weight The Best Exercise to Lose Weight

Exercise To Lose Weight

If you go to the gym and do a lot of weight lifting, you will burn fat and build muscle at the same time. This will tone your body shape, and the increased muscle will consume more calories, even in a resting state. Muscle can weigh a lot though, so your weight may stay the same or even increase even though your body shape improves. If you plan on doing this type of exercise, it is better to track your process by taking waist and other measurements, rather than relying on the bathroom scale.

If you don’t want to go down that route, you may think of running – but running can cause joint injury. In fact walking can have 75% of the impact that running has. You still need to walk at a pace which leaves you breathing slightly heavier than normal, but you shouldn’t be out of breath. If you do that for 30 minutes, 3 times a week, you will be burning a huge amount of calories compared to when you didn’t walk.

Exercise To Lose Weight at Home

Exercise to lose weight can even be done right there in your chair. Simple exercises can increase muscle usage and aerobic activity, and can be done while sitting in front of the TV. Obviously you should not have a bucket of popcorn on your lap at the same time!

So you can see that when you think of exercise to lose weight, even the simplest of activities can have a big effect, without leaving you in an exhausted heap after a grueling session at the gym.