Due to the health risks of diabetes, cardiovascular disease, cancer, arthritis, gallstones, infertility, sleep problems, asthma and cataracts that accompany overweight and obesity, weight loss is a priority for many people. Running is a popular and effective way to lose weight and improve your health. Consult with your doctor before starting any exercise program or weight loss, he will be able to help you adapt a proper exercise routine for your physical condition.
Calories burned when running
To lose 1 pound, you must burn 3 500 more calories than you consume. The amount of calories you burn each day will determine how long it takes for you to lose 20 pounds. If you weigh 150 pounds, running at a speed of 8 miles per hour will burn 919 calories per hour, if you weigh 200 pounds, you would expect to burn 1. 225 calories per hour of activity. If you burn 500 calories every day running, you will lose 20 pounds in 20 weeks. If you burn 1,000 calories running, you will lose 20 pounds in 10 weeks. If you want to lose weight quickly, combine a running routine with a healthy diet, low in calories.
Healthy weight loss
Losing weight quickly is a goal for many, but doing so can lead to health problems. Centers for Disease Control and Prevention suggests losing only 1 to 2 pounds per week, which means that losing 20 pounds can take 20 weeks or more. To stay healthy and lose weight quickly, try to burn enough calories running and maintaining a healthy diet to lose 2 pounds per week, or 1,000 calories per day
You can lose 20 pounds fast adding intervals when you run. The intervals, or the alternations of speed between short bursts of intense exercise and longer periods of moderate activity, can increase the number of calories you burn in each workout and decrease the amount of time it takes to lose 20 pounds. Jog for two minutes at 6 miles per hour, and then speed up to 8 miles per hour for 30 seconds or one minute, depending on your physical condition.
Running for beginners
When you start running, do not run too fast or for too long or you will increase the risk of injury. Instead, he runs only 20 minutes a day and only three to five times a week. Little by little, the duration and frequency increase. If necessary, slow down and walk until you feel ready to run again. Invest in a pair of high quality running shoes that complement your stride and increase the efficiency of your activity.