Losing weight is not a "me" topic because of my tendency to lose weight and I, on the other hand, always strive to build shape rather than lose extra weight.
However, a large number of people run away from the desire to lose weight. One is enough for a month, another runs a marathon, and another has run all their lives, once wanting to lose weight. This is great because walking health also improves metabolism and cardiovascular function.
It became interesting to me:
- How effective is walking to lose weight?
- Which exercise burns the most calories?
- What is the physiological process behind this?
- What does the study say about this?
And since I have been running for a few years now and have noticed some changes in my weight and appearance, I will share my experience.
Running as a way to lose weight is shrouded in many myths. The fact is that not everyone loses weight from running. Or lose weight, but not just from running. The issue of weight loss is more complex than it seems at first glance.
Needless to say, the benefits of running?
In addition to the obvious advantages (involving large muscle groups, improving the function of the cardiovascular system, metabolism; there is a separate article on the benefits of running), it should be mentioned at least one study. More than 55 thousand people took part in it for 15 years.
What is the conclusion that the author conveys?
- the risk of dying from any cause in people who walk frequently is reduced by 30%
- risk of death from cardiovascular disease reduced by 45%
- life expectancy increased by an average of 3 years
And the fact that running requires no additional equipment, expensive equipment and high cost makes it one of the most popular sports in the world. If you can afford a cheap pair of running shoes, you’re in business.
Weight loss factors
No matter what sport you play, there are factors that directly affect how fast and strong you lose weight.
Among them:
- Age. . . The older the person, the less work is recommended and, therefore, the results will be less noticeable. In addition, muscles shrink and become weaker as we age;
- Body composition. . . If you have more muscle mass than fat, you will burn more calories while running;
- Training intensity. . . Literally everything matters: activity, frequency, speed, distance, etc . ;
- The floor. Men burn calories faster than women. The University of Copenhagen, along with eight other institutions, conducted a study in which 2. 500 people with diabetes and obesity received a calorie -controlled diet for eight weeks. By the same token, men have lost more pounds than women;
- General daily activities. . . Although a 10 -minute charge is effective if you are inactive;
- Heavy. . . The more weight you gain, the more calories you will burn initially.
The main and unshakable formula for losing weight is to spend more calories than you eat.
How many can you reset in one run?
First, it needs to be clarified: is it about walking on a treadmill or, for example, on the street or in a stadium?
There seems to be no difference, but no. Functionally, the load changes little, but the mechanics are completely different. While walking on asphalt, it is necessary to push intensively from the surface, while the track, because the belt is constantly moving, pulls your legs backwards and you spend less physical effort.
In addition, the treadmill significantly reduces stride and prevents movement.
Why not trust the lost calories displayed on the machine display? It takes into account the speed and duration of training, as well as average data on runners, which often have nothing to do with reality. In addition, machines tend to score too high to motivate them to keep exercising.
For an hour on the treadmill, working at a rate of 10-12 km / hour, you can lose 550-750 calories. It all depends on inclination, walking speed, heart rate, body temperature, etc.
1 kilogram of fat = about 7. 500-8250 calories
There are many metrics to consider when running outdoors. For example, a report from Harvard University shows that a 30 -minute workout for people with different intensities and weights gives different results:
- A man weighing 70 kg. can burn 370 calories in half an hour while walking at a rate of 6: 12 / km. And a man weighing 56 kg. in the same time and at the same rate, he lost 300 calories.
- A man weighing 70 kg. can burn 539 calories in half an hour of running at a rate of 4: 20 / km. And a man weighing 56 kg. in the same time and at the same rate, it lost 435 calories.
When you run slowly, calories are taken mainly from fat. At a strong rate, muscle and liver glycogen stores become a source of calories. By the way, after training they still "burn" (EPOC effect, about it - below).
When compared to other sports, the average indicators are as follows:
| Activity | Burn calories in 30 minutes |
| Swim (freestyle) at an active pace | 370 |
| Running at a speed of 8 km / h (6: 12 / km) | 300 |
| Beach volleyball | 297 |
| Cycling at a distance of 20 km / h | 295 |
| Roller skating | 260 |
| Aerobics | 240 |
| Basketball | 220 |
| Playing badminton | 167 |
How many days a week do you need to lose weight?
If you are just starting your running path, then you should not set a goal of running every day or running for an hour by all means.
Your training plan should be gradual. Start by alternating between brisk walking and slow jogging. Normal walking speed is a step you can talk about. It will be difficult at first, so you can step up to the level if necessary.
Start from the fact that exercise at least 3 in 7 days. There should be enough time for the body to have time to shed the excess and recover.
Once you know this, you can do various types of walking exercises to pump your body more versatility and burn calories more effectively. However, remember that basic exercise will keep your body running smoothly and reduce the chances of injury.
Exercise at high intensity
One meta -study found that high -intensity interval training (HIIT) burned 30% more fat than other types of exercise.
Therefore, HIIT training is a more effective method to reduce body fat. High -intensity walking exercises include walking intervals and fartlek.
Vigorous exercise results in excessive oxygen uptake after exercise, a so -called oxygen debt effect.EPOC (Excess Oxygen Consumption After Exercise). . . This induces fat oxidation in a shorter period of time and provokes the so -called "after -meal effect". In addition, the body produces more adrenaline and growth hormone (according to one study, up to 450%) within 24 hours after the end of HIIT.
In addition to weight loss, this type of cardio has several other benefits:
- better durability
- blood sugar control
- strengthen muscles
- boost the immune system
- relieve stress and anxiety, etc.
However, with all its advantages, interval training has a number of contraindications, as there is an active load on the cardiovascular system. (CCC). Before starting this type of run, you need to make sure that you have no contraindications from CCC.
What time of day is better to train to lose weight?
According to a recent study, people who exercise in the morning perform better than those who exercise in the evening. During the experiment, scientists divided 48 women into two groups: the first did aerobic exercise in the morning for six weeks, the other preferred to do exercise at night. Within a specified period, they recorded each meal. As a result, it was concluded that morning exercise helped reduce the amount of high -calorie food intake during the day, which allowed them to lose more weight.
Other studies show that exercising on an empty stomach before breakfast burns more fat than exercising after eating.However, if you’re running on an empty stomach, it’s a good idea to take a shorter and easier route as your body may not be ready to do it.
There is a lot of controversy about which timing is most effective. It is believed that our physical performance increases when the body reaches the maximum temperature for the day. For most people, this is between 4: 00 pm and 5: 00 pm, although some experts extend this time to 7: 00 pm.
A possible monthly beginner exercise plan
Before you can show results, especially if you were previously inactive, you need to prepare your body and speed up your metabolism.
Please pay attention thatonly a personal trainer can choose the optimal training regime for you, because when choosing a plan, the purpose and condition of your body will be taken into account.
This plan is designed to immerse you in the most subtle workout possible; this is achieved by walking and running alternately:
Week 1 |
Monday - Walk for 20 minutes Tuesday - relax or do cardio for 20 minutes (swimming, cycling) Wednesday - brisk walk 20 minutes Thursday - break Friday - quick step replacement (4 minutes) and walking (1 minute) 4 times Saturday - break Sunday - Walk briskly for 20 minutes |
2 weeks |
Monday - 5 alternate quick steps (4 minutes) and running (1 minute) Tuesday - break Wednesday - alternating fast steps (3 minutes) and intense jogging (1 minute) 6 times Thursday - break Friday - repeat 7 fast steps alternately (3 minutes) and running (1 minute) Saturday - 20 minutes walk or bike ride up to 30 minutes Sunday - rest |
3 weeks |
Monday - repeat 7 fast steps alternately (3 minutes) and running (1 minute) Tuesday - break Wednesday - alternate 9 fast steps (1 minute) and jogging (2 minutes) Thursday - relax or bike for 30 minutes Friday - repeat 7 fast steps alternately (3 minutes) and running (1 minute) Saturday - active walk for 25 minutes Sunday - rest |
4 weeks |
Monday - take turns 6 times fast for 1 minute and jog for 4 minutes Tuesday - relax or swim / bike (30 minutes) Wednesday - 5 minute fast step interval, jog for 20 minutes and finish with 5 minute fast step Thursday - break Friday - continuous run for 25 minutes Saturday - bike or brisk walk 30 minutes Sunday - rest |
A versatile exercise plan for beginners. There are hundreds of similar shows on the Internet
As you move into the second month of your workout plan, gradually increase your jogging time, keeping walking distance to a minimum. When walking for 30 minutes is normal for you, you can add 4 days for a full walking load.
It is important to monitor your heartbeat.
The fat-burning heart rate zone is considered to be 50-70% of the maximum heart rate. It is calculated depending on the age of the person.Very averagethis is about 115-130 beats for ages 30 or 110-125 beats for ages 40. You can measure the exact heartbeat zone using special functional diagnostics. This will help you train more effectively.
As you run in the fat burner zone, your body learns to burn fat as efficiently as possible. However, you should not expect that walking in this zone will result in more weight loss: because of the low intensity, fewer calories are burned than when running in the high intensity zone.
What helps maintain the results?
To track your progress and have an idea of your heartbeat during exercise, you can’t do it without aids:
- Fitness bracelet.Paired with your phone, they help you follow steps, kilometers and keep track of your speed and time. In most fitness rings, heart rate monitors work accurately only in the quiet zone and in the low pressure zone. I can’t say that this is true for all fitness bracelets, some do the job well.
- Sports watches.Since most sports watches have a GPS sensor installed, you also don’t have to use your phone. Sports brand watches (and the Apple Watch) tend to have fairly accurate heart rate monitors, but still not as accurate as a chest strap. The accuracy of a heart rate monitor depends on the model and technology used to implement it, so it’s best to look at reviews of specific devices first.
- Monitor chest heart rate.The most accurate heart rate measurement.
Why am I running but not losing weight?
There are many reasons:
- Wrong motivation.Often you can hear from people running that they are working on the burgers they are eating or cutting circles in the stadium to get a chocolate bar in the evening. This weight loss option is utopia; food cannot be a goal or a reward. Learn to relate calories eaten and eaten and eat well. If you run for an hour a day, but eat 500 more calories per day, you can’t count on weight loss.
- Weight control.The safe and affordable rate of weight loss is up to 1 kilogram per week. If you regularly run and do strength training at the same time, remember that simultaneously with weight loss, muscle will increase. In this case, it is better not to look at the scales arrows, but measure your body periodically (waist, hips, leg girth, arms, etc. ). This method of tracking progress will be clearer.
- Get used to a lot. . . In the first few weeks, you can see the results, but then it becomes less clear. Why? Because the body is initially stressed and actively uses protein and carbohydrates to replenish energy stores and building materials for muscle recovery. Over time, the body adapts to the stress and stops perceiving it as an irritant. In this case, it is enough to alternate between different types of exercises: running on rough terrain, finding other paths, combining steps, adding strength strength, etc.
- Tough diet.It seems that the less you eat, the more you lose weight. Actually, things are a little different. Severe malnutrition puts the body under stress, it begins to accumulate reserves when possible, as well as retain water to repair damaged muscle fibers and deliver glycogen to functioning muscles. As a result, this often leads to emotional damage and overeating.
5 myths about walking
Stretch before running
Sure, we’ve each heard that before running, you need to stretch and warm up your muscles. You would be surprised, but scientists have no consensus on this score. Instead, they agree that the benefits can only be gained from dynamic stretching (lunges, bends, swinging legs and arms, etc. ).
What is wrong with static stretch forms?
- A 2013 study found that it can reduce productivity, not increase it.
- Another study by the American Academy of Orthopedic Surgeons found that stretching before running did not prevent injury.
And another recent study found that static stretching can affect muscle performance for up to 24 hours.
Static stretching refers to exercises such as folds or butterflies, when it is necessary to freeze in one position for 15-60 seconds at the time of muscle peak.
But articular warming will definitely not hurt you.
The more exercise, the better
There is a common mistake among beginner runners - the desire to increase the running rate and total load as quickly as possible. In the early days, enthusiasm and motivation overflowed, and apparently walking 2-3 km was too little and embarrassing. Better just 10 and up the hill. As a result, the body is prone to stress, does not have time to recover and sports performance falls before it appears.
This requires prolonged cessation of training, loss of strength and fatigue in general. Sometimes muscle swelling or weakness can be observed, which in most cases is a symptom of overtraining. As a result, this leads to "emotional" overeating, and sometimes injury, which completely rejects the desire to run away again.
Be patient and think long term, don’t drain your body. Even with the most intense exercise, you still won’t lose weight in 2 weeks. The process must be approached systematically and the load must be divided into several stages.
Runners do not need strength training
There are many studies that look at the effects of strength training on running performance. One of them is reserved for sprints. It states that force, force and speed are interrelated with each other, because they are all the result of the same system of functions.
Strength training improves endurance and running performance significantly. For example, the gluteus maximus is believed to be the most important contributor to maximum speed while running. Needless to say that it must be pumped without fail? Walking alone cannot do this.
In addition, the stronger the muscles, the more elastic and resilient the body will be as you run.
Dress warmly to lose even more
A big misconception for beginner runners who want to lose extra weight. A number of girls even wrap themselves in clothes with cling film to achieve maximum results in their opinion.
Why is this method ineffective? Because sweating has nothing to do with weight loss. With the help of sweat, the body becomes cold, removing fluids and toxins. Extra clothing interferes with cooling, which can cause overheating and loss of consciousness.
Running with weights will definitely help you lose weight
This is not the best method for beginners. Running by itself is a strong burden for the body, if before that there was an unstable lifestyle. And being overweight is already a weighing agent.
As a rule, this method is used by experienced athletes to develop speed strength abilities. Long -distance weights can increase the risk of injury for inexperienced runners.
Running and increasing appetite
As your body learns to adapt to new regimens and exercises, you burn fewer calories. Also, when weight is lost, the body needs less energy to function. Thus, the basal metabolism (energy burned by the body at rest) actually begins to decrease.
It is believed that running at a moderate pace increases appetite, especially for beginner runners. The body wants to return to its previous mass and intensively produce hormones that make you feel hungry. But some studies have found that running at high intensity has the opposite effect - suppressing ghrelin (hunger hormone) levels and reducing appetite.
From myself, I can say that I never made as much profit when I was preparing for a marathon. My maximum monthly run is over 200 kilometers and I eat so much that I can’t believe I can afford it. There is no purpose to losing weight, but a strong appetite.
Can you lose weight just by running?
That is possible, but for this several conditions must be met: proper nutrition, replacement of the load, its gradual increase. If you want to lose weight by doing regular, but short exercise (e. g. , 20 minutes a day) at the same rate, then this is unlikely to bring you closer to the goal you want. Much depends on the initial parameters.
You can achieve results by exercising either for the long term or intensively. Ideally, to lose weight, you should intersperse training intervals with slow and long jogs. This will prevent the body from adjusting to the stress level. Why is it important? Because you can face the phenomenon that physiologists call a plateau condition, when the physical condition and weight are stable and it becomes very difficult to move it from the ground. We must "shock" the body and try an unusual load that is irritating to it. The new approach also helps prevent fatigue that can arise from similar routines.
You can achieve what you want faster by combining aerobic and anaerobic loads (cardio and strength). But do not forget about the side effects (and in fact - the main ones) while running. Along with losing extra calories, you will provide many benefits to the body as a whole.