Understand the advantages of running for those who want to lose weight

If your goal is to increase muscle mass, you should probably focus your workouts on anaerobic activities, that is, bodybuilding exercises. But know that aerobic activities are very important for good physical conditioning and to dry the percentage of body fat, leaving your muscles even more defined.

Running helps you lose weight and build muscle

The race has conquered more and more lovers of physical activities, and no wonder: it is one of the most effective aerobic workouts. Regardless if you are overweight and need to lose a few pounds, or if you are looking for hypertrophy and want to make your muscles even more apparent, running solves both cases. Of course, for a better result, training must be integrated with a healthy eating plan.

types of training

According to Rick Soares Vieira, professor specializing inphysical exercises applied to cardiac rehabilitation and special groups, a good way to combine running with muscle hypertrophy training is to work interspersing physical resistance on one day, through a constant series, and on the other an interval, with a series that alternates between running and walk.

“Running training helps to reduce the percentage of fat, which is very beneficial for students who want muscle hypertrophy, as they will have better definition. It is interesting that the aerobic training is inserted at the end of the strength training”, advises the specialist. However, the volume, intensity, and exercises in the series will depend on the student’s fitness level, experience, and limitations.

Precautions before starting to run

As in any physical activity, the ideal is to consult a doctor before starting training, so it is possible, from exams, to verify the intensity that your body can withstand. “Exams cardiac and physical effort bring more confidence for the doctor and the trainer in adapting the training and subsequent clinical follow-up during the evolution of the training”, recommends the personal trainer Felippe Calente.

Eat before the activity

According to Waldyr Maciel, teacher and personal master trainer, other recommendations for those who want to start running training are: be well fed, preferably with professional nutritional guidance; do a warm-up so that the body prepares for the stimulus to be performed during the race and have suitable shoes, clothes and accessories for the practice.

How to choose the right running shoes?

The choice of ideal tennis, for example, is a point that deserves a lot of attention, as each person has a different type of step. That is, some lean more on the outer part of the foot, others on the central or inner part. For each case, there is a sneaker that fits better.

For this, professionals recommend that you do a test in specialized stores or laboratories, to check what type of step you have. That way, you can choose the shoes that best fit your foot. Put on the sneakers in the store, walk around for a while to feel any discomfort that may arise, and clear up all your doubts with the salesperson.

It is possible to eliminate up to 5 kg by practicing running

A 5K run can burn between 250 and 400 calories. With frequent practice, it is possible to eliminate 3 to 5 kg in the first month. Of course to have aweight reduction significant it is necessary to take care of the diet and avoid ingesting more calories than you expend.