Running to lose weight is feasible? Micro unblocked "running" weekly plan interval sprint with muscle training, plus code running to lose weight how to eat?
Take out your jogging shoes!
If you are still afraid to step into the gym because of the epidemic (COVID-19), it might be a good idea to run outdoors to achieve a slimmer body! When you take out your old sneakers that have been sitting around for a long time and go jogging around your house, after all, running is as easy as walking, right?
Wrong! Sorry to burst your bubble, but running isn't as easy as you think, which is why you're reading this article. This article will help you plan in the "micro-unblocked" use of running to slim down a week how to arrange, and the attention to running and running diet guidelines, the epidemic want to use running to lose weight you please continue to read.
Running + plyometric training a week training method arrangement
Her Spirit Personal Trainer Jesse Lambert-Harden recommends that beginners (or those who haven't run in a while) start with one plyometric session + two runs a week. Once you get used to this routine, try the following weekly plan.
Monday: Sprint
Run for 20-30 minutes, using 70-80% of your strength.
"Try to run at a pace where you're panting while talking to someone else," Lambert-Harden said. Lambert-Harden says. "Finish with a slow walk and five minutes of stretching. If you are new to running, you can divide it into walk/run/intervals and gradually increase the running time as you get used to it.
Tuesday: muscle circulation training
This is a total body workout, including compound training, such as squats, burpees, rowing, lunges and core training.
Wednesday: rest day
Rest day means to rest. Put down the iPad, don't do any sports, and just rest. Put on your slippers and put your feet up on the table.
Thursday: Sprint
Run at a steady pace for 20-30 minutes, using 70-80% of your strength. Finish with a slow walk for a gentle finish, plus 5 minutes of stretching.
Friday: Muscle circuit training
Repeat the same workout as Tuesday, and consider challenging yourself with more weight.
Saturday: Sprints
Lambert-Harden recommends running 40-70 minutes, at a pace where you can easily chat with others while running. "Finish with a slow walk and 5 minutes of stretching."
Sunday: rest day
I've already said it, so I'll remind you again: the point of the rest day is to let your body recover from the training. If you really can't sit still, you can try dynamic stretching.
Running weight loss Q & A
Now you know how to arrange running training after a week, we collate the following common running Q & A to solve some of your small concerns about running.
Q:Can I lose weight by running?
A: The amount of time it takes to lose weight and the location of that weight varies from person to person, depending on body type, nutrition, and genetics.
"The best way to find out if you can lose weight by running is to just try it. Weight loss doctor/exercise physiologist Charlie Seltzer said. "Some people who sprint for 10 minutes three times a week will have a slimming effect; others will be completely useless even if they practice the Ironman triathlon.
The time it takes to lose weight, and where to lose weight, varies from person to person, and different body types, nutrition, and genetics can affect it. There is no standard formula that can be applied across the board. The actual fact is, there are still ways to enhance the effect. ,
Remember one thing, stress can cause the body to produce large amounts of cortisol, which can lead to increased fat in the midsection of the body. And 2021 is a long and restless year. So don't get too frustrated if you're obviously running a lot but struggling to get results. This is just an extraordinary period of time.
Q: How much do I have to run to lose weight?
A: The actual distance depends on your weight, exercise level and ability.
There are still some benchmarks to look at. On average, if you want to lose 0.45 kg a week, you need to burn about 500 calories a day or more.
"If you run alone and do not change your diet, for example, for a 72 kg woman, you need to run for about 45 minutes a day. Janet Hamilton, an exercise physiologist/running coach, said. However, this is not very practical.
According to Hamilton, a more feasible approach would be to run four times a week for 30 minutes at a time - for the same 72-pound woman, that would burn about 350 calories a time and lose 0.1 pounds a week.
Q: How much do I have to run to lose weight?
A: The actual distance depends on your weight, exercise level and ability.
There are still some benchmarks to look at. On average, if you want to lose 0.45 kg a week, you need to burn about 500 calories a day or more.
"If you run alone and do not change your diet, for example, for a 72 kg woman, you need to run for about 45 minutes a day. Janet Hamilton, an exercise physiologist/running coach, said. However, this is not very practical.
According to Hamilton, a more feasible approach would be to run four times a week for 30 minutes at a time - for the same 72-pound woman, that would burn about 350 calories a time and lose 0.1 pounds a week.
Q:What type of running is most effective for slimming?
A: Intervals and sprints are good for training
Research shows that high-intensity interval training (HIIT) - like sprinting and climbing back and forth - seems to be the most effective. In fact, HIIT has the potential to burn more than three times as many calories as moderate exercise (jogging), probably because you're exercising at a higher intensity and the afterburn should be sustained.
How to match the right diet before and after running?
This is a question that many people have, but the answer is simple. Nutrition expert Anita Bean (from her latest book I Can Run) will explain to you
Before running: eat your regular meal 3-4 hours before, and eat a snack half an hour before
The best time is 3-4 hours before running, because the body can fully digest the food and convert it into energy for the blood and muscles.
If you eat a big meal too close to the running time, it is easy to feel uncomfortable. Therefore, I suggest that long-distance running is better in the evening or on holidays.
However, it can still be fine-tuned according to the situation. For example, you want to exercise at 6pm, but have already eaten at 1pm. If you have a five-hour gap in between, you can eat something small.
Eating a snack half an hour before your run will help to slightly increase your blood sugar and ensure that you don't get hungry halfway through the run and that your energy lasts a little longer.
During the run: Eat simple, well-absorbed carbohydrates between the 60th and 90th minutes
When you run for more than an hour, you will easily want to eat (to replenish energy). Between the 60th and 90th minutes is a critical period because that is when your liver sugar stores (energy in your muscles and liver) start to run out and you feel fatigued. You must slow down or just stop. Before reaching the final point, you very much need to replenish energy.
If you are new to running, and are running in the park near your home, the best time is after 45-60 minutes of running. But it also depends on your running intensity and how much you ate the day before. The choice of food is also very important!
You don't need to eat complicated, nutritious foods when you run. You just need simple carbohydrates, i.e. sugar. That's right, sugar. Sugar is not good for your teeth, but it is good for your running performance because it is quickly absorbed and gets into your bloodstream and muscles quickly. In this way, you can continue to exercise for a longer period of time at the pace of your choice. Try.
1. banana
2. Dates or other dried fruit
3. Homemade energy bars/balls
After the run: Assess your hunger level before rushing to open the fridge.
A 2019 study by Physiology & Behavior found that after 12 weeks of moderate intensity aerobic exercise five days a week (500 calories a day), overweight women lost weight and fat. But in the process, their hunger rose, so they took in more calories.
To assess whether hunger is a physical or psychological need - a good way to do this is to eat mindfully. Evaluate your hunger level before rushing to open the refrigerator. This will help you understand when your body needs something.
Make sure you're getting enough food before you create a calorie deficit through exercise. If you're not sure how many calories you're getting in a day - check out our easy calorie count to make sure you're eating the right things and eating enough.
Recommended reading:
Running the most afraid of poor endurance? 7 good ways to help you enhance endurance
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