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Faizan
With obesity on the rise, you may be one of the many people scrambling to find effective ways to tackle body fat. Jogging or endurance running may indeed be an ideal method for getting rid of belly fat, suggests an article by the Duke University Medical Center. And because long distance running eats up your stored sugar and forces your body to dip into your fat supply, it's also a great way to lose fat all over.
Belly Fat
In a study presented by the Radiological Society of North America in 2010, researchers assessed the effects of endurance running on athletes participating in a two-month trek along a 4,500-mile course. The results showed that endurance running is particularly effective in burning visceral fat, which is the fat that accumulates around your waist. This type of fat is associated with serious health complications such as diabetes and heart disease.
Reasons Endurance Running Causes Fat Loss
One of the main reasons long distance running is ideal for weight loss is because it is an aerobic exercise, which is exercise that requires your body to use oxygen for energy. In a 2009 study presented by the Duke University Medical Center, researchers noticed that aerobic exercise burned about 67 percent more calories than anaerobic exercise and was especially good at reducing visceral and liver fat. In other words, aerobic exercises like running are better for fat loss than strength training.
Heart Rate and Speed
A pace of 5 mph burns about 600 calories in one hour for a 160-pound person. As you run faster or on an incline, muscle fatigue will make it harder to increase the length of your running session. Depending on your fitness level, you should be able to maintain a steady speed of between 5 and 8 mph for an endurance run. Try to keep your intensity between 60 and 70 percent of your maximum heart rate, which you can find by subtracting your age from 220.
Tips for Beginners
If you are a complete beginner, it can be quite challenging to start running long distances. Start out by alternating running and brisk walking for a mile four or five days a week. Gradually decrease the amount of time you walk and increase your mileage. Take at least one full rest day per week for recovery.
Belly Fat
In a study presented by the Radiological Society of North America in 2010, researchers assessed the effects of endurance running on athletes participating in a two-month trek along a 4,500-mile course. The results showed that endurance running is particularly effective in burning visceral fat, which is the fat that accumulates around your waist. This type of fat is associated with serious health complications such as diabetes and heart disease.
Reasons Endurance Running Causes Fat Loss
One of the main reasons long distance running is ideal for weight loss is because it is an aerobic exercise, which is exercise that requires your body to use oxygen for energy. In a 2009 study presented by the Duke University Medical Center, researchers noticed that aerobic exercise burned about 67 percent more calories than anaerobic exercise and was especially good at reducing visceral and liver fat. In other words, aerobic exercises like running are better for fat loss than strength training.
Heart Rate and Speed
A pace of 5 mph burns about 600 calories in one hour for a 160-pound person. As you run faster or on an incline, muscle fatigue will make it harder to increase the length of your running session. Depending on your fitness level, you should be able to maintain a steady speed of between 5 and 8 mph for an endurance run. Try to keep your intensity between 60 and 70 percent of your maximum heart rate, which you can find by subtracting your age from 220.
Tips for Beginners
If you are a complete beginner, it can be quite challenging to start running long distances. Start out by alternating running and brisk walking for a mile four or five days a week. Gradually decrease the amount of time you walk and increase your mileage. Take at least one full rest day per week for recovery.
Posted in: Running
