It's a simple calculation: If you do not run and then start you'll probably lose weight. To mitigate it: "Weight loss is a matter of calories compared to calorie consumption," says Dr. Tedd Keating, Professor of Kinesiology at Manhattan College, New York. At the start of the run, "you've just tilted the scale towards the latter." In fact, running is excellent for the initial weight loss. Research shows that so many muscles need to work together, which requires more energy and thus burns more calories than some other exercises.
The problem is, as with any exercise program, if you do the same thing over and over again, your body eventually adapts. Most runners start with a relatively low to medium intensity run. The more you do that, the more efficient your body will be in the specific training ̵
"Beginners become more economical over time, which means that at the same pace, there is less calorie consumption per unit of time," explains Keating. And that's a good thing, but if we're constantly challenging our body, getting stronger, and wanting to use cardio for weight loss, it means we have to constantly turn it up and confuse it a bit – the same steps and distances. When we're fit, the same results are achieved, "he says.
Shock Your Body
So what should you do if "If your body stops demanding your body, you need to find a new way to challenge it on a muscular level," says Jason Martuscello, certified strength and conditioning specialist Do not panic – you do not have to hang your running shoes and start a new sport You can shock your system while running, says Martuscello, you just have to change the stimulus: run faster, keep going or Run on other terrains.
Doing all these things is most beneficial for you to get the weight loss benefits of running, and that's called periodisie Imagine a competition training plan that requires cycles with different running and recovery modes – this is the periodization. "Periodization can be the key to sustaining progress," says Keating. "An example would be to include long, slow runs, tempo runs (shorter, faster runs), and interval runs into your weekly exercise program."
You've probably heard of HIIT High-Intensity Interval Training. Running HIIT is one of the best ways to get your system up to speed. "With interval training, you can work longer with higher intensity – which is good for long-term weight loss results," says Keating.
Interval training also speeds up the afterburning of your body. "People generally think about burning calories only when we exercise, but we also burn them after exercise," says Martuscello. "Higher intensity workouts require a higher EPOC or excessive after-work oxygen consumption, which will put the body back into normal rest. This requires energy. According to one in the journal Sports Medicine Open .
study also shows that HIIT increases metabolism after exercise more than jogging. In addition, HIIT is very accessible to runners who are not yet ready to increase the pace over longer distances. "Science is very clear on this point: you do not have to do much HIIT," says Martuscello. "You could go to the gym and just do three 30-second sprints on the treadmill, and you'll really feel it in your legs." Add strength training on these days too – this helps you build muscle, which increases your metabolic rate or RMR; The higher the RMR, the more calories you burn in total.
Or just work HIIT into your regular runs. Instead of running at a steady pace, you accelerate your ride throughout the run. For example, over three miles you can run every half mile for 10 seconds. As simple as that.