You've heard that leakage burns fat, and this is true: "Running is one of the best cardiovascular fat burners for a simple reason: it burns a lot of calories," says physiologist for physical exercise, Tom Holland, MS , CSCS, author of The Marathon Method and Fitness Advisor for Bowflex. But when it comes to losing fat, not all runs are created equal. It's worthwhile to look at science to make sure you maximize fat burning every time you hit the pavement.
How to burn fat with running? options: a long, slow, steady move or a faster, shorter cycle that is often done at high speed and recovery intervals. Good news: Both calories from body fat and carbohydrates burn, but the amount and percentage of fat you can burn varies depending on the course. Let's explain. "If you are at a lower intensity for a longer period of time, your body is likely to burn more fat than carbohydrates," says Jorian Norman, MS physiologist at Northwestern Medicine. The catch is, however, that longer and lower intensities burn fewer calories in general. In other words, you will burn a higher percentage of fat than carbohydrates, but the total amount of fat you use may be less than in a high-intensity cycle because total calorie burns are lower, Low
"While burning a higher percentage of calories from lower-intensity fat burning, you burn more calories of fat and more total calories at moderate to higher intensities," explains Tom. Intensive intervals will be your best bet for losing fat. They are a powerful way not only to burn significant amounts of calories and fat at work, but also to keep fat burning after a workout, thanks to something called EPOC (Excessive Oxygen Consumption after Exercise). "Even after you run, your body will continue to burn calories," Jorian confirmed. "The higher the intensity of your workout, the more calories you burn after a workout."
How do I know if I burn fat by running?
When it comes to fat loss, the scale can tell you so much, "Measuring body composition and body fat percentage is a better way to track fat loss associated with work," said Tom. There are several ways to do this: use body fat at home (although not always accurate), have a fitness specialist to measure body fat with jaws, or visit a DEXA scanner or hydrostatic underwater facility testing. the abilities that Tom say are the two "golden standards." tJorianne also recommends measuring your waist before you start working and check it every time to keep track of your progress. "Losing inches across the waist, thighs and arms can be beneficial from exercise," she said. Progress pictures can also be useful.
You will also have to eat a healthy diet with maximum weight loss to see the results of your hard work. By running, this means taking care to eat enough whole grain carbohydrates to replenish glycogen and protein stores to prevent muscle loss as well as healthy fats (avocado, nuts, and fish) to keep you full. Avoid processed foods that have been shown to increase weight.
How often should I run a week to burn fat?
Fast interval intervals help you burn the most fat, but the increased intensity that makes them so effective also means you do not have to do them every day. Mix in a longer, steady state, along with training for strength and cross-training, Tom said, for a well-balanced week of exercises. Here is the recommended schedule, plus some exercises and tracks you can try every day:
A combination of faster intervals, lasting stamina and strength training will not only maximize fat burning but will also help you to avoid injuries, another major concern about exercises with great impact such as running). Eventually: hit the sidewalk and burn fat. Combine your workouts with a healthy diet with good food and give yourself the best possible chance to see the results you want.
Image Source: Getty / Thomas Tolstrup