Showing posts with label Fitness Training. Show all posts
Showing posts with label Fitness Training. Show all posts
Running For Weight Loss
The reason many people start running is because they want to lose weight fast. Running is an excellent cardiovascular activity because you can burn as much as 300 calories when you run for 30 minutes. A simple formula to calculate how much calories you burn after your running session is to multiply your distance in kilometer with your weight in kilogram with 1.04. For example if you weight 80 kilograms and you run 2 kilometers, then your calories burned are:
80kg x 2km x 1.04 = 166.4 calories burned
So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.
However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.
Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.
At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.
To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.
Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.
80kg x 2km x 1.04 = 166.4 calories burned
So if you wish to burn more calories, then increase your running distance. If your running for weight loss is increased by another kilometer to 3 kilometer then your calories burned would be a whopping 249.6.
However, running alone does not help you lose weight if you do not burn enough calories or more than whatever you consume. So it is of utmost importance that you watch your diet and your calorie intake for the day. By running everyday does not grant you the license to eat whatever you want. Eat all you want and you are no longer running for weight loss. Get a healthy diet. Get a combination of high fat foods and high calorie foods but do not overeat. A small portion per meal is good and eat more fruits, vegetables and whole grains.
Before you start running for weight loss, it is best that you visit your physician prior to your running program. This is very important if you are having health problems, overweight or you are a beginner. If you are a beginner it is best that you start off with brisk walking for 30 minutes for the first week. Then if you think that your body is ready, you can start with you running program but start slowly. It is not advisable for you to start fast and far. Start with a running and walk program. You know, run a little then walk.
At any point of time when you are running your body begins to endure pain, it is advisable that you stop running and just walk. If your body is in pain, then listen to your body and stop running. Remember that you are running for weight loss, not running for pain.
To help increase your metabolism when you are running for weight loss, you should drink a lot of water. Drink a glass of warm water before running and drink plenty of water after running and for the rest of the day. Drinking a glass of warm water before running will help your body to burn more calories.
Doing regular running will help you burn more calories and more body fat. You are not going to lose weight just by running for one day. You have to run regularly and persistently. In a week you run for 6 days and 1 day for you to take a break or do some weight lifting. To boost your metabolism and burn your calories even after you stop running, you should do 40 minutes of running. The effect is said to last for a minimum of 19 hours after you have stopped running.
Nutrition and Hydration For Runners
Runners may concede that a proper diet is essential in order for them to reach and maintain their goals in the sport, but some will candidly admit that they are hazy on the details. To begin, such a diet should include a certain amount of whole-grain carbohydrates, heart-healthy fat, and lean protein. Nutritionists consider them to be quality sources that will make any runner feel energized.
Different Strokes
Some runners find that stocking up on carbohydrates before long distance events is helpful. At the same time, when sprinters work on building muscle mass with interval training, weight training, and plyometric exercise, they may want to add more protein into their diet to jump-start the process. In every case, runners should consider how the dietary adjustments they make while they are in training will affect their physical health and performance, and their aim should be to make choices that are ideal for both factors.
Caloric Intake
The basic guidelines related to our necessary daily calorie intake might not apply to runners when they are going through a period of intense training, but they can be used as a starting point. Along with considering the recommended caloric intake, runners should keep a daily log for recording the number of calories consumed, the kind of workout they are doing, the way they feel while working out, and how they feel following the workout. Increased fatigue might indicate that they should add to their caloric intake. Also, runners who are at their ideal weight need to consume enough calories every day to ensure that they will not begin to lose weight, which would weaken them.
Since it takes two hours for food to digest, do not exercise immediately after eating a meal. Also, keep in mind that protein and fat may take as long as three to five hours to be absorbed. If you begin to exercise too soon, the blood used to aid digestion will be diverted, and the undigested food will remain in your stomach.
Hydration and Running
The National Athletic Trainers' Association (NATA) recommends drinking 17-20 ounces of sports drink two or three hours before beginning your workout, and an additional 7-10 ounces about 10 to 20 before you exercise. After working out, drink 16 ounces for every pound you have lost in sweat. Note that drinking only water dilutes a runner's blood sodium levels since electrolytes are also needed, and this can lead to muscle spasms, cramping, edema, and gastric stress.
Do not make the mistake of telling yourself that you will "drink when I am thirsty" instead of having a definite hydration plan, because this will prove to be ineffective in balancing your sweat losses. Instead, determine the amount of fluid you need to consume per hour by using weather conditions to calculate your individual sweat rate. It is also more beneficial to sip small amounts of fluid rather than consuming it in large gulps.
Different Strokes
Some runners find that stocking up on carbohydrates before long distance events is helpful. At the same time, when sprinters work on building muscle mass with interval training, weight training, and plyometric exercise, they may want to add more protein into their diet to jump-start the process. In every case, runners should consider how the dietary adjustments they make while they are in training will affect their physical health and performance, and their aim should be to make choices that are ideal for both factors.
Caloric Intake
The basic guidelines related to our necessary daily calorie intake might not apply to runners when they are going through a period of intense training, but they can be used as a starting point. Along with considering the recommended caloric intake, runners should keep a daily log for recording the number of calories consumed, the kind of workout they are doing, the way they feel while working out, and how they feel following the workout. Increased fatigue might indicate that they should add to their caloric intake. Also, runners who are at their ideal weight need to consume enough calories every day to ensure that they will not begin to lose weight, which would weaken them.
Since it takes two hours for food to digest, do not exercise immediately after eating a meal. Also, keep in mind that protein and fat may take as long as three to five hours to be absorbed. If you begin to exercise too soon, the blood used to aid digestion will be diverted, and the undigested food will remain in your stomach.
Hydration and Running
The National Athletic Trainers' Association (NATA) recommends drinking 17-20 ounces of sports drink two or three hours before beginning your workout, and an additional 7-10 ounces about 10 to 20 before you exercise. After working out, drink 16 ounces for every pound you have lost in sweat. Note that drinking only water dilutes a runner's blood sodium levels since electrolytes are also needed, and this can lead to muscle spasms, cramping, edema, and gastric stress.
Do not make the mistake of telling yourself that you will "drink when I am thirsty" instead of having a definite hydration plan, because this will prove to be ineffective in balancing your sweat losses. Instead, determine the amount of fluid you need to consume per hour by using weather conditions to calculate your individual sweat rate. It is also more beneficial to sip small amounts of fluid rather than consuming it in large gulps.
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