How to run properly to lose weight?
Running for fat burning is the first thing that most training starts for losing weight. However, running can be dangerous for people with excess weight( most often they have weak knee joints, and the technique of running itself suffers), but it is not always the most effective way to quickly burn fat.
Studies suggest that the best cardio for weight loss is either prolonged and moderate exercise( for example, slow running) performed in the fat burning zone of the pulse, or high-intensity interval training HIIT, conducted on special exercise bikes.
At what pulse fat burns faster?
The pulse rate is the main parameter that affects the amount of calories consumed during physical activity. If an untrained person has to disperse the heart to a high speed and can walk fast, then a professional marathon runner can run with a low heart rate.
Separately, we note that training with a higher pulse exert excessive stress on the body and lead to health problems. That is why it is important to monitor the pulse rate when running. Untrained people easily get out of the fat burning boundary, leaving in a dangerous zone.
Normal heart rate in a person
To assess heart rate during running and other sports use the percentage of the maximum heart rate( MCH).It, in turn, is determined by the formula "220 minus age in years".For example, the maximum safe pulse for 30 years is equal to 190 beats per minute.
- Pulse at rest - 35-40% IPP( 60-80 strokes for 30 years)
- Warm-up area - 50-60% PPP( 95-115 strokes)
- Area of activity - 60-70% IPP( 115-135 strokes)
- Aerobic zone - 70-80% IPP( 135-150 strokes)
- Endurance zone - 80-90% IPP( 150-170 strokes)
- Dangerous zone - 90-95% of the MPP( 170-180 strokes)
Remember all the above figures is not necessary, the main thing to remember your maximum pulse and try not to leave the safe aerobic zone( 1).To measure the pulse during training on most simulators is possible with the help of built-in sensors, while running - with the help of chest pulse meters.
Pulse for weight loss and fat burning
The fat burning zone of the pulse is 60-70% of MCH( 115-130 strokes for the age of 30) - training with this pulse causes the body to cover the maximum amount of calories due to fat. The role is also played by the fact that training in this zone can be quite long.
Scientific data suggests that about 30 calories burn out in 30 minutes of training in a fat burning zone, 73 calories( 50%) of which fall on fat. When training on a larger or smaller pulse, the body works differently, covering no more than 35-40% of energy costs due to fat( 2).
Dangerous pulse when running
The pulse for a safe cardio is 115-150 beats per minute - care for higher figures is allowed, but for one or two minutes( as in the case of fat-burning HIIT workouts).The presence in the zone of 90-95% of the maximum pulse is dangerous. If you have reached these figures, take a break.
Also note that at the age of 30 normal pulse at rest is 60-80 beats per minute - if your pulse is higher than this value, then you are most likely to have elevated levels of the hormone cortisol. Recall that it is this hormone responsible for the collection of fat in the abdomen.
Optimal heartbeat for fat burning
In an effort to burn fat with normal running, not HIIT training, remember that the total duration of training is more important than its intensity - in fact, it is easier to sustain 30 minutes of running at a slower pace than 15 minutes of maximum acceleration. Calories in the first case will burn more.
Being in the zone of 60-70% of the MCHP( the above-mentioned 115-135 beats per minute for the age of 30 years), you can easily exercise for at least 40-50 minutes - the optimal time for the body to spend glycogen reserves and begin to use fatas the main source of energy.
Running weight loss in the morning
In order to burn more fat while running, you need to think not only about the heart rate, but also about where the body will take energy from. If you eat a dense lunch with simple carbohydrates 1-2 hours before training, most of the energy will be obtained from this food, and not from fat.
To maximize fat burning, it is recommended to exercise either in the morning on an empty stomach, or 3-4 hours after a meal. Let in this case you reach the average heart rate, and training will be less intense, but the body really needs to use its reserves.
Running and other cardio in the area of 60-70% of MCH( about 115-135 beats per minute for the age of 30 years) cause the body to use the maximum proportion of fat to ensure its work. However, remember that the duration of the training and the presence of food in the stomach plays a more important role in burning fat.
- Your target heart rate, source
- The Truth About the Fat Burning Zone, source