Humans run for different reasons.
Many people however, run for the same reason, to tone and lose weight.
Losing weight is something that nearly everyone would like to do, and cardiovascular activity is a good way to accomplish this.
Before you start running though there are certain things a person should understand.
For one, you do not want to lose weight, you want to lose fat.
Oh, yes! There is a difference! Losing weight includes losing bone mass and muscle, something that is unhealthy.
While at rest, fat burns almost no calories.
Muscle on the other hand, burns many calories, even while you sleep.
Good nutrition is the first step To burn fat while increasing muscle mass, you must start with healthy eating habits.
To lose one pound you have to burn about 3600 calories, and a 150 pound person will burn about 100 calories for every mile they run.
The basic rules of nutrition state that a person should eat high-fat and high-calorie foods in smaller portions, as well as eating whole grains, fruits, and vegetables.
A common error made by many people is replacing the calories they burn whilst running with more food and beverages.
Soda has a high calorie count, but these calories are known as "empty calories".
They do not possess any nutritional value whatsoever and have an unhealthy amount of sugar, which is bad for both the body and the teeth.
Run consistently Many people will start out running claiming that they are going to run 3 or 4 days a week.
However, after 2 or 3 weeks they are down to running 1 or 2 days a week and after a month or so they simply stop running altogether.
To burn fat you must run consistently.
You can not expect to magically lose all the excess body weight over night.
The best way to make sure you run enough is to create a schedule, or find one on the Internet.
After you do this, if you have a busy lifestyle then you should give serious though to scheduling these run/walk times on your calendar, your day planner, your phone, or whatever you use to keep track of what you have to get done.
Here is an example program for beginners: Day 1: Run 1 minute, Walk 2 minutes (5x) Day 2: Walk/Jog 1 Mile Day 3: Run 1 minute, Walk 2 minutes (5x) Day 4: Walk/Jog 1 Mile Day 5: Run 1 minutes, Walk 2 Minute (10x) Day 6: Walk/Jog 1 Mile Day 7: REST Don't forget to stretch and warm up! Stretching is ALWAYS important, no matter what kind of activity you are doing.
Stretching will relax your muscles and will help prevent you from possibly tearing something while you are exercising.
Good stretching routines can be found on the Internet relatively easy.
Warming up is also something to be aware of.
Simply walk at a intermediate-brisk pace for 5-10 minutes after stretching and before starting your run can save you from injury and make your run more pleasant.
Running for weight loss can be very effective and can be fun at the same time.
However, you must make sure that you are running safely and eating correctly.
Many people however, run for the same reason, to tone and lose weight.
Losing weight is something that nearly everyone would like to do, and cardiovascular activity is a good way to accomplish this.
Before you start running though there are certain things a person should understand.
For one, you do not want to lose weight, you want to lose fat.
Oh, yes! There is a difference! Losing weight includes losing bone mass and muscle, something that is unhealthy.
While at rest, fat burns almost no calories.
Muscle on the other hand, burns many calories, even while you sleep.
Good nutrition is the first step To burn fat while increasing muscle mass, you must start with healthy eating habits.
To lose one pound you have to burn about 3600 calories, and a 150 pound person will burn about 100 calories for every mile they run.
The basic rules of nutrition state that a person should eat high-fat and high-calorie foods in smaller portions, as well as eating whole grains, fruits, and vegetables.
A common error made by many people is replacing the calories they burn whilst running with more food and beverages.
Soda has a high calorie count, but these calories are known as "empty calories".
They do not possess any nutritional value whatsoever and have an unhealthy amount of sugar, which is bad for both the body and the teeth.
Run consistently Many people will start out running claiming that they are going to run 3 or 4 days a week.
However, after 2 or 3 weeks they are down to running 1 or 2 days a week and after a month or so they simply stop running altogether.
To burn fat you must run consistently.
You can not expect to magically lose all the excess body weight over night.
The best way to make sure you run enough is to create a schedule, or find one on the Internet.
After you do this, if you have a busy lifestyle then you should give serious though to scheduling these run/walk times on your calendar, your day planner, your phone, or whatever you use to keep track of what you have to get done.
Here is an example program for beginners: Day 1: Run 1 minute, Walk 2 minutes (5x) Day 2: Walk/Jog 1 Mile Day 3: Run 1 minute, Walk 2 minutes (5x) Day 4: Walk/Jog 1 Mile Day 5: Run 1 minutes, Walk 2 Minute (10x) Day 6: Walk/Jog 1 Mile Day 7: REST Don't forget to stretch and warm up! Stretching is ALWAYS important, no matter what kind of activity you are doing.
Stretching will relax your muscles and will help prevent you from possibly tearing something while you are exercising.
Good stretching routines can be found on the Internet relatively easy.
Warming up is also something to be aware of.
Simply walk at a intermediate-brisk pace for 5-10 minutes after stretching and before starting your run can save you from injury and make your run more pleasant.
Running for weight loss can be very effective and can be fun at the same time.
However, you must make sure that you are running safely and eating correctly.
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