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Running - An Effective Fat Burner
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Running  -  An Effective Fat Burner

Running is a brilliant form of exercise for anyone who’s looking for a quick start and that doesn’t have the desire to spend time going back and forth to a gym. It’s brilliant as a high fat burning exercise.

When you run all the major muscles in your legs do the work and when they are in motion you burn lots of calories.

Unlike almost all other forms of exercise forms running is not a form of exercise that you first have to learn. You just have to start running. The best way to run is how it comes naturally to you. Do not force your body into a certain rhythm - the body is capable in itself. You can start looking at different running techniques at a later stage.

If you are a beginner you may feel that if you do not have the energy to run more than five minutes before you're completely drained. Do not give up. As long as you do not stop completely, you burn fat anyway. For example, start with a two minute walk, then run for five minutes, have another brisk walk until you breathe more calmly and then run for five minutes again . Run for a little bit longer each time, until you one beautiful day will be able to run the whole distance.

What kind of equipment do you need?

All you need is a pair of good running shoes which has some sort of shock absorption so that they protects against the impact every time your feet hit the ground and they need to support the foot as well. It is important that the shoe fits your foot. Ask the salesperson to help you.

How do you start and then get on with your training?

Although this program only lasts for four weeks you can continue using it afterwards. There are some important principles that you need to remember and accept.

1. You should rest at least one day between each training session.

2. You should exercise at an intensity of between 50 and 90 percent of your maximum heart rate. Your fat burning is at its peak at 75 percent, but it is important to vary the intensity from time to time.

3. Try to increase your amount of exercise regularly. Add for example an extra 5 minutes every week. But in order not to stress your body, you also need to take a few “quiet” weeks now and then.

Every fourth week you go back one week in the training program – So you go three steps forward and one step back in the program. If you do that your training routine will look like this:

Week 1-4: (see program below)

Week 5: As week 3

Week 6: As week 3 + 5 min

Week 7: As week 6 + 5 min

Week 8: As Week 6

Week 9: As week 8 + 5 min

Week 10: As week 9 + 5 min

Week 11: As week 10 + 5 min

Week 12: As week 10, etc.

If you do not have the opportunity to exercise for a few weeks, don’t give up. Go back two weeks in the program for each week you missed, and you'll be back on track again.

WEEK 1

Day 1 (e.g. Monday)

30 minutes. Running at an easy pace

Target zone 65-75 %

30 minutes total

Day 2 (e.g. Wednesday)

20 minutes. Running of moderate pace

Target zone 70-80%

20 minutes total

Day 3 (e.g. Saturday)

35 minutes. Running at an easy pace

Target zone 60-70%

35 minutes total

WEEK 2

Day 1 (e.g. Monday)

35 minutes. Running at an easy pace

Target zone 65-75 %

35 minutes total

Day 2 (e.g. Wednesday)

25 minutes. Running of moderate pace

Target zone 75-85%

25 minutes total

Day 3 (e.g. Saturday)

40 minutes. Running at an easy pace

Target zone 60-70%

40 minutes total

WEEK 3

Day 1 (e.g. Monday)

40 minutes. Running of moderate pace

Target zone 65-75 %

40 minutes total

Day 2 (e.g. Wednesday)

25 minutes. Running at high speed

Target zone 75-90%

25 minutes total

Day 3 (e.g. Saturday)

40 minutes. Running at an easy pace

Target zone 60-70%

40 minutes total

WEEK 4

Day 1 (e.g. Monday)

35 minutes. Running of moderate pace

Target zone 70-80%

35 minutes total

Day 2 (e.g. Wednesday)

20 minutes. Running at high speed

Target zone 75-90%

20 minutes total

Day 3 (e.g. Saturday)

40 minutes. Running at an easy pace

Target zone 60-70%

40 minutes total

This program is excellent if you want to get in shape for a long distance run event etc. especially if you add a few HIIT sessions in between.

I used to hate running and that’s why I decided to sign up for a 10 km run, I had only ever run 3 km up to that point in my life. I paid the fee and started to run, I had three weeks before the big day so it was hard. I had a finishing time in my mind that I would be happy with 10km – 1 hour. It’s during this time I experienced my first runners high – which was brilliant and if that’s not enough of an incentive to keep running I don’t know what is. Well the fantastic exercise and the brilliant fat burning you get are both very nice bonuses as well. I did it! It took me 1 hour and I had a massive bleeding flesh wound on one foot and periostitis in both legs, it was painful but so worth it.


Street Talk

Kymee  

Ran until I was 35 and blew out my knee. Sports doc says no more, so I use what you wrote for walking when I take a break from it but normally I can walk for miles. guess my running days will have to be in heaven. I will pass this around for those who can still get out there and run, great thing is my children like to run it is from the many miles of walking with me. now if I was running I would have missed out in that Right??? ; O) God bless Kymee

Reply
  about 7 years ago
  

I'm so sorry to hear about your knee. Walking is brilliant though, I love walking, it's good exercise at the same time as I can feel myself unwind :). It's brilliant that your children like to run, sounds like mummy has had a good affect on them :). Bless you too Anna

Reply
  about 7 years ago
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