In this article, you will find some tips for a good preparation to make weight loss and running a success for you.
Start running smoothly
When you start running, it is wise to start calmly. Start with quiet jogging and see how long you keep this up. In the beginning, you can alternate between jogging and walk. You will see that you have to walk less and less over time.
Take a day or 2.3 rest after running so that the body has time to recover. You will see that you are moving forward fast and are able to jog for a long time and walk fewer and fewer pieces. You will hopefully see the progress on the scale too quickly, which means that losing weight and running is a good combination!
This scheme is for people who have no experience with running and want to build it quietly. You start walking on this schedule and start running/jogging week after week. The goal is to be able to walk 10 km after five weeks.
Lose weight and running and the diet
Running is an intensive sport that consumes a lot of calories and demands a lot from the body. They also ensure a good and healthy diet. Eat enough fruit, vegetables, and proteins so that the body has the building materials to recover after a running session.
Do not be afraid if you eat more. Because you move more you also need more energy. Choose the right products to supplement this extra energy. If you want to lose weight then make sure you stop the extra hunger with main vegetables. Vegetables contain few calories and many nutrients!
Lose weight and running and a crash diet
There are people who want to lose weight so that they lose weight and combine running with a crash diet. Lose weight and running well together but lose weight and not a crash diet!
A crash diet assumes that people do not exercise. In order to make it possible to lose weight without exercising, the diet contains far fewer calories than the body needs. If you also start running here, your body has even more energy shortage. There is a big chance that you can not even keep up with running due to the excessive energy shortage.
If the energy deficiency is too great, the body will take measures to absorb this. It is more sensible to maintain a healthy diet and run a number of times per week. In this way, the body has an energy shortage with which you will lose weight but not too extreme.
Fat burning and heart rate
During running, there is an optimal speed that ensures the fattest burning. It is assumed that the fat reserves are most used when the heart rate during running is about 60 to 70% of your maximum heart rate. This way you will lose the most.
A calculation example: Suppose you are 30 years old then your maximum heart rate is 220 - 30 = 190. The optimal heart rate while running is 60% of 190 = 114.
But how do you measure the heart rate while walking? This is very simple. This can be done with a heart rate monitor. These are available in the form of a sports watch, a Fitbit, smartwatch with heart rate monitor or heart rate chest strap. This heart rate monitor is available in different price ranges, from a few ten to a few hundred dolars. Usually the more expensive variant extra functions such as a GPS system etc.
Running on a treadmill
You can, of course, run well outside. When the weather is nice you can walk in the sun. Very nice of course! But if it is winter and the weather is cold and dark, then indoor sports may be nicer.
You can also run well and lose weight on a treadmill. If you are a member of a fitness club, they probably have a number of treadmills.
Do you prefer to train at home? Then you can buy a good treadmill for your home. Training at home offers various benefits. You can work out when you want, do not depend on the weather or opening hours of a fitness club and can watch a movie during training.
Lose weight and running and good shoes
Good shoes are also important when running. Running is in fact most stressful for your muscles and joints. Good running shoes provide good cushioning when running.
There are different types of shoes. The type of shoe that suits you depends on the way you walk. For running shoes, you can best go to a specialty store. Usually, they make a video recording of your feet while you walk on the treadmill. In this way, they can determine the tilt of the foot and advise you which type of shoe belongs to it.
Supervised sports
For people who have a medical history, have regular problems with the knees, are very overweight or over 40, it is not wise to just start losing weight and running. This group of people can better ask advice from a medical specialist first about which sport best suits their situation.
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