In a world where every road you take and every step you make in the pursuit of health, fitness or diet often needs some sort of financial investment. It is increasingly becoming more difficult to attain the figure you desire without spending a lot. Getting skinny or slim and dieting is all the rage right now, well in fact it probably has been for the last 10 years or so. If you’re one of the aspiring individuals, I bet it already costs you a lot, whether on gym memberships or diet pills, or the latest diet fad. Well the good news is you don’t have to spend any money on fancy diet plans or training methods, the method is in the DOING. And it is free. Running. The health benefits of running, sprints and high intensity interval training cost nothing. Running to burn fat? Yes. Hold up, there’s more. If you’re someone who’s in to toning muscles, this is also for you!
Surely, we understand that running can burn fat, unless of course you have zero fitness and nutrition knowledge. Running burns fat. This is a known fact, but what we don’t know is that there are different techniques of running that could help individuals to burn more fat in less time and that there are different running methods to build and tone muscles quickly. Interval training such as the short sprint interval training (SIT) and the high intensity interval training (HIIT) are among others. Jogging and sprinting can burn 250+ calories per day. Let’s take it slowly, I’m not going anywhere. Let’s start with running. First, it would be a lot easier for the joints of the body to run on grass and other soft surfaces rather than on plain, hard cement. This is to avoid straining your joints which could possibly provide problems in the future. Generic running will give you slow results if you’re aiming to lose weight fast. A beginner’s interval training program will help you slim down easier and faster.
Running To Burn Fat – How to do SIT and HIIT
Briskly walk for 1 minute or so then speed to a fast paced sprint/jog for 30 seconds to a minute then brisk walk and jog/sprint again. You can continue the cycle up to 12 minutes for 2 to 3 times per week. That’s not much work is it? This exercise helps overweight and obese people. The intervals can vary depending on the individuals need for rest-times – you should be looking at a 2:1 ratio in terms of slow to fast. As you go along you can stick and follow this standard technique, the basic idea is not to be running for miles on end at a slow pace. Early on you should not burn yourself out in the process. Have fun with it.
Running To Burn Fat – Muscle Loss(Oh No!)
There are instances where catabolism and muscle breakdown occur due to too much running. Yes, this is true. But before you panic let’s break down the facts. Catabolism in its simplest term is a destructive metabolism while the breakdown of the muscle simply means losing it. Marathon running has been proven by studies to promote muscle catabolism. Severe running will induce a loss of mass and muscle tissues because the muscles are also broken down along with the fats in the body. It is highly suggested to follow interval programs like the one mentioned above and the others yet to be discussed. These training programs were designed to not let muscle catabolism happen. The HIIT and SIT are new training techniques to lose fat and retain muscles. Sprinters are the best example models to show how HIIT and SIT work. You will see them lean and brawny instead of looking sluggish and sickly-skinny.
HIIT and SIT should be used after getting to grips with the process and involve at least 6 weeks of the beginners’ interval training. HIIT is performed for 30 minutes. This exercise will spike your metabolism for the whole day, unlike other running programs where you only burn fat at the moment you’re exercising – this is referred to as the afterburn effect. This is composed of a 5-minute warm-up, then a fast sprint for 30 seconds, then jog slowly for a minute, and sprint again for 30 seconds. The cycle of sprinting and jogging can be done for a minimum of 4 to 12 minutes to a max of 30 minutes depending on your staying power. On the other hand, the SIT also uses a 3-5 minute warm-up; sprints of 5 to 10 seconds then a 4 minute walk then sprint again. It’s a sprint-walk cycle which can be repeated multiple times. You can use other mediums of exercise equipment if you ever get tired outdoors such as treadmills, stationary bicycles, the stairs and many others.