How much should I run a week to start losing weight?

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.

The beautiful Genesis Lopez

Today we admire the great body of the beautiful Salvadoran model Genesis Lopez.

Can you lose weight just by hiking?

Regular physical activity is important for good health, especially if we are trying to lose or maintain a healthy weight.

Being in shape is not only important to see ourselves well, it is a priority requirement for a healthy life. If we are overweight we should consider starting to lose it before it becomes a risk problem. However, when it comes to methods to lose weight, there is so much information that it is often difficult to know what is really worthwhile.

Many "miracle formulas" circulate on the Internet, offering results in record time, but such advice could even be harmful, so be cautious. However, it is not wrong to look for a routine that is simple, easy to comply with and that fits our needs. For example, could we lose weight if the only exercise we do is to walk?

Balance between exercise and feeding

According to professionals at the Mayo Clinic in the US, eating fewer calories through changes in diet seems to favor weight loss more effectively than physical activity. What does not mean that physical activity, such as walking, is not important to control weight. Yes it is.

If we add 30 minutes of agile walking to our daily routine, we can burn around 150 calories more per day. To lose half a kilo per week, in general we need to eliminate 500 calories per day.

The more you walk and the faster you make, the more calories you can burn. To get the maximum benefit from physical exercise, in general you have to do it at a moderate to vigorous level. If we want to lose weight, the more intense the exercise or more time we dedicate ourselves to physical activity, the more calories we will burn.

Once we have lost weight, exercise becomes even more important, as it helps us maintain it. Studies show that people who maintain their long-term weight loss do physical activity on a regular basis.

Therefore, the combination of a balanced diet, low in fat and sugar, with a daily walking routine can help us lose calories. In fact, this activity fits very well for those who are just beginning to exercise. But without a doubt, if we want greater results, we will have to look for other, more intense routines.

The 6 best exercises to burn calories, according to science

Keeping fit is a priority for many. It is not only about having a slender body, but also about looking after your health. However, it is not always easy to find a good exercise routine that is comfortable and enjoyable, but also helps burn calories.

Sometimes, for various reasons, going to the gym is not viable, but this should not discourage us. There are other types of routines that carried with perseverance can give excellent results.

A good alternative to burn calories is the list proposed by the Mayo Clinic. There are six exercises that will help lead a healthy lifestyle.

It should be noted that if you want to lose weight, just exercise is not enough. If you want to lose weight, it is best to talk to a specialist about your ideal weight, work on eliminating sugars from your diet and eat a balanced diet.

Also, it must be taken into account that the exposed numbers are approximate. The fact that a routine helps burn calories faster does not necessarily mean that it is the best option for us. In the end, the most important thing is to enjoy the exercise enough to get up and do it constantly.

• Running (12 Kilometers). Running long distances is still one of the most efficient methods to burn calories in a short time. This routine, together with skipping rope, is the one with the most calories to burn: total 1074 per hour.
• Skip Soga. This activity, although in essence it is quite simple, is very effective to sweat. Jumping for an hour will help burn 1074 calories.
• Taekwondo This martial discipline is the most intense and competitive of the list. Allows you to burn 937 calories per hour.
• Nation Doing it constantly is a good option to burn calories (892 per hour) and also brings many other health and body benefits.
• Climb stairs. The exercises on stairs are an excellent alternative. Going up and down them can help burn 819 calories in an hour.
• Running (8 kilometers). A little more moderate than number one on the list, this routine allows you to burn 755 calories per hour.

Morning or afternoon: What is the best time to do exercises?

Some people prefer to do exercises in the morning and others in the afternoon or evening, but what is the best time?

There is a generalized idea that the best time to exercise is the morning, however, it is not necessarily so. Contrary to what many people think, the afternoon is a better option. Below we explain why.

It turns out that our body is more prepared to play sports in the afternoon. This is because between 4 and 5 p.m. our body temperature is higher than in the morning. In this schedule we have approximately 5% more strength and around 4% more resistance. To this is added a more alert mental state that could even help reduce the risk of injury.

This does not mean that exercising in the morning does not have its advantages. Playing sports as soon as we wake up will fill us with energy. Many experts maintain that it is key to be more productive. Therefore, if you want to recharge yourself to be more active the rest of your day, it is a great option.

However, it must be borne in mind that at the end the appropriate time to practice sports will always depend on each person, since not all organisms are the same. So, for example, there are those who prefer to wear an evening routine because it helps them sleep better, while in other cases, exercise at the last minute prevents some people from falling asleep.

Finally, there is a rule applicable to everyone: try to always do sport at the same time, it will allow you to be more constant and favors your circadian cycle, that is, your biological clock, which will allow your body to be constant in your sleep hours , vigil, among others.