To get in shape, this exercise is one of the best alternatives. This is confirmed by a study by a University of Denmark.
Keeping fit is a priority for many people, not only to have a slender body, but also to take care of health. And while the Internet abounds with information on different routines, workouts and exercises that claim to be the most effective way to lose weight, the truth is that running will always be one of the favorites.
To get in shape, this exercise is one of the best alternatives. At least, so says a study from the University of Copenhagen, in Denmark, published in "The Journal of Sports Medicine." According to this research, running five kilometers a week is a very effective formula to reduce fat by just over five kilos, but as long as (they emphasize) this activity is combined with adequate nutrition.
The food component is so important that, if it is not taken into account, the results clearly vary. Thus, for example, the volunteers submitted to the study who continued consuming their usual diet while running, lost approximately 3.81 kilograms less, in the same interval of time, than those who did improve their diet.
How long to run
Ideally, you should run 3 or 4 days a week, so that the daily work always lasts more than 45 minutes. What it is about is to generate a caloric deficit, that is, the body must consume more calories than it ingests.
We can find that deficit running, but we must bear in mind that if training is abused we could suffer injuries, joint pains, overloads and could even affect us psychologically, due to demotivation.
Food to follow
"Nutrition will depend on the intensity of the routine. For those who start, a fruit next to a cereal or a yogurt before the exercise can be sufficient, and of course do not forget to drink water before, during and after training ", explains the nutritionist Magaly Urdanivia to El Comercio.
Fruits, cereals and low-fat yogurt before training will help the body to be more energized. In addition, the shakes are also a good alternative to have more energy, for example, banana.
Likewise, post-nutrition is also important. Now, the important thing will be to compensate for the calories lost. If the exercise is done tomorrow, breakfast should be substantial and contain some type of carbohydrate, protein and fiber. If you train at night, the snack should be a little softer, but there should always be a bit of protein after training, such as a fish fillet or chicken, the specialist points out.
How long will the results be seen?
Most specialists agree on the benefits of slow weight loss. Losing weight too quickly could have unintended consequences, such as a rebound effect. The healthy thing will be losing weight gradually, and this will depend on the degree of exigency put into the routine. Obviously, this will not be the same in someone who needs to lose 20 kilos, than in someone who only needs to lose four.
In addition, to eliminate fat it will be best to run at a slow pace, but for a longer period. While to boost muscle a more intense, shorter and shorter work is preferred.
It also helps to change the rhythm in the same session. Thus, intense moments will be combined with softer ones. In an investigation published in 'Medicine & Science in Sports & Exercise', the participants who ran at high speed for two minutes and then reduced the intensity another three, showed that they burned more calories the day after their session than those who made a sequence Slow and constant.
In the end, the important thing is to start and have the discipline to not abandon the objective. Also, have the recommendation of a specialist who can see each case in a much more personalized way.
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