There is a saying that, any exercise is a good exercise. But when it comes to burning fat, nothing literally can beat running. Running is one of the most enthusiastic and passionate exercise out there. Roughly a person weighted 150 pound will burn approximately 100 calories per mile while he is on the run. So, if you are hoping to use running as an exercise to burn your fats, our advices might help you on that.
How it Works
The important thing is that you understand the difference between burning fat and losing fat. When you run, your body mainly uses carbohydrates and fats as energy to fuel it. And the ratio of using carbohydrates and fat depends on the intensity of running. If the running is highly intensive, the body will use more carbohydrates than fat to fuel the energy. But for long and slow running, the body use fat as the main energy source.
We already mentioned it but to be exact, if you run for over 90 minutes, your body most likely will stop using carbohydrates as fuel and start burning only fat. Studies have shown that the burning of fat is doubled when the time of exercise is increased from 30 to 45 minutes. And it is so impressive that if you can extend the time of exercise to 60 minutes, metabolic rate will be five times more than usual.
So, you should focus more on long running even if you have to take days off, as it is more effective fat burner than running with interval on daily basis.
So, you might think that, to lose fat you just must stick with slow and long running. But believe me, there is more to it when you must lose pounds. Just because you are burning fat as fuel doesn’t mean you are losing it enough. To lose weight, you need to use more calories than you are taking and intense workout might help you with that. Racers use their 100% of effort to achieve the accomplishment when running and you have to do the same as there is no other option.
You may practice Warrior Dash and as you should maintain the combination of running and overcoming obstacles, it is an effective intense workout.
You have learned about long and slow running. You have learned about short and intense running. Now the important question is when and how often you should do them. Most runners run 2 to 4 time a week and clearly it is not enough. Running more often not only increase your heart rate but also your metabolic activity as well the number of burning calories. Consistency also helps you to increase your stamina which will allow you to run faster, longer and ultimately makes you a better runner. For an example, you can try doing a 20-minute run with 80-90% effort every day and that might cover the intensive part of your running. And try to do a long marathon like run once in a week.
But you must always keep that in mind that you have to stay healthy and maintain a good weight. Being too slim will not help you to become a better runner and worst, you can end up being injured.
To stay healthy, you must get some physical exercise. There is no alternative and second option to it. And for sure the best way of working out is exercise outdoors. And when it comes to exercise and especially outdoors, staying hydrated is one of the most important things to consider.
When we work out, the temperature of our body gets higher than usual and needs extra care to cool it down and hence we need the extra hydration.
Knowing the Needs
Perfect hydration depends on some facts and they are mentioned below.
- Body Size
- Duration of Exercise
And symptoms of dehydration during work out. You must get more hydration if you notice any sign of them.
- Increased body temperature
- Faster breathing and pulse rate
- Increased realization of effort
- Increased weakness
To avoid this, it is really important to drink a lot of fluids before, during and after the exercise.
Before any kind of exercise or workout, drink plenty of liquids. Drink extra water, nonfat milk, juice and other nutrient-friendly liquids. For an example, before going to walk, run or bike, drink at least 2 cups of liquids two hours earlier and that will ensure your good hydration condition during the workout.
During the activity, 4-6 oz. of liquid every 15-20 minute is quite enough to keep your body hydrated. If you have planned to exercise outdoors for an hour, get a bottle of water with you.
After finishing your exercise, drink enough to satisfy the thirstiness and then drink some even more. Actually, it depends on the amount of water you lost during the exercise. So to estimate the volume of liquid you are losing during an exercise, you can weigh yourself before and after the exercise and take note of it. Roughly you can drink 0.5 liter or 20 oz. (2.5 cup) of liquid for each pound you have lost during the workout.
Selecting the Right Liquids
If you are going to exercise for an hour more or less, only water should suffice. But when you are planning to exercise more than an hour, you should get some fruit juice or other sports drink containing sugar and salt in it because it will help you get the fluid into your body faster. Some Sports drink like Gatorade, Powerade gives extra energy boost during the activity as they are designed to increase the sugar circulation of blood.
If you are extra conscious, read the label of the bottles and study them to determine the perfect sports drink for you. An ideal drink should provide around 14 grams of carbohydrates, 28 mg of potassium and 100 mg of sodium per 8 oz. of serving. And the carbohydrates of the drink should from glucose, sucrose and fructose since your body can easily absorb them. Also try to avoid the carbonated drinks as they can mess with your stomach.
Like every other nutrition, hydration needs to be planned as well. It is the main source of water for our body. However, hydration is something more than just water. Oxygen in our lungs, minerals running through our body, liquid that helps the body to stay cool, hydration is responsible for it all.