Running For Weight Loss Tips
Running is not only a wonderful form of exercise, it is an effective method to burn calories and help control body weight. This type of activity does not require the purchase of any special equipment, and it can be done any time of the day, in just about any location. Here are a few handy running for weight loss tips.
Determine Your Personal Exertion Level: It is never a good idea to start off running at full speed, especially if you do not have previous running experience. Think of your exertion level as a numeric scale, with one being a leisurely walk, and ten being a full out sprint. You should begin walking, then increase your speed into a power walk, then a light jog, and so on until you build up to a speed you can maintain comfortably. Once you have established a pace, mix up your routine by adding faster running bursts some days, and slower walks some days; this helps burn even more calories.
Track Your Heart Rate: Your heart rate can help you determine what pace you should be setting for the best chances of weight loss. Heart rate is the number of times your heartbeats in one minute and can easily be calculated by counting the beats of your pulse. You can then calculate your “maximum heart rate” by multiplying your age by 70% and subtracting it from 208 [208-(0.7 x age in years) = maximum heart rate]. When working out, and for the best weight loss potential, your heart rate should be between 60-85% of your maximum heart rate (max. heart rate x 0.6 and max. heart rate x 0.85).
Stick To Your Exercise Plan: Plan your runs well in advance and keep your schedule posted in an area you will see it often (such as on the refrigerator or at your desk). You should make sure that your activities are scheduled around your workouts and that you do not cancel your “running appointments”. Keep yourself motivated by changing your course, changing the time of day you run, or running with a friend. This step is one of the most important running for weight loss tips. If you feel like running is becoming a chore, you might be tempted to start skipping sessions, which will not help your weight loss efforts.
Watch Your Diet: Many dieters feel like since they are running for weight loss, they can eat more, or eat anything they want. This is not true, you still need to watch your diet and remember you are trying to burn more calories than you consume. You need to stick with a healthy diet plan to promote fat loss, and build lean muscle.
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