Learn how running influences the weight loss process and discover effective strategies to maximize weight loss through running. Start shedding pounds today!”
Exercising is related to maintaining long-term health . For those looking to increase muscle mass, the ideal is to focus on anaerobic exercises, such as weight training. For those looking to get in shape and lose fat, aerobic exercises, such as running, are more suitable.
Running is gaining more and more followers. This is because, in addition to being an activity that helps with weight loss and develops muscles, it can be practiced outdoors and even collectively. Thus, in addition to the physical benefits, it impacts mental health.
According to nutritionist and specialist in weight loss, physical performance and hormonal disorders, from the SoulMais Institute, Dr. Neto Borghi , running also influences the increase in muscular resistance and stimulates the production of endorphins, promoting well-being.
Furthermore, it speeds up metabolism, promoting a calorie deficit and helping to maintain muscle mass, which is essential for losing body fat in a healthy way.
Tips for starting to run
- Get a medical evaluation before starting the practice. It is important to know if there are any contraindications to carrying out the activity.
- Use appropriate shoes to avoid joint injuries. Everyone has a specific type of footstep, so it is necessary to know which footwear is best suited to the activity and avoid injuries.
- Respect your body’s limits and start gradually, alternating with walking if necessary. It is essential to know your limits, keeping in mind that the ideal is to maintain consistency.
For those who want to start practicing, the specialist lists some tips that can be valuable.
- Start with light workouts, alternating between walking and running.
- Increase the intensity gradually.
- Set realistic goals and monitor progress.
- Don’t forget to warm up and stretch before and after your workouts.
Training example
Check out a running workout below that is suitable for those who want to start practicing the activity.
Warm-up: 5 minutes of walking.
Intermediate: 3 minutes running + 2 minutes walking (repeat 6 times).
Cool down: 5 minutes of light walking.