PT Health Life – Running is one of the most effective exercises to increase metabolism, increase calorie burning, help lose weight and get in shape. However, how much do you need to run every day to lose weight?
1. How does running help lose weight?
Jogging is a great choice to burn from a few hundred to thousands of calories per day because jogging must use many different muscle groups to move vigorously. Doctor. Nguyen Trong Thuy (Former Doctor. National men’s football team and U23 Vietnam) said that running burns more calories than some other exercises.
Jogging helps lose weight thanks to:
– Boost metabolism: Regular jogging can boost metabolism, even at rest. This can help support long-term weight management.
– Burn calories: Running is a cardiovascular exercise that helps burn a significant amount of calories. The amount of calories consumed depends on speed, time and level of exertion. Therefore, it is recommended to change exercises every 4 to 6 weeks or change to different running exercises for 1 week, because this change will help burn more calories.
– Fat loss : Jogging is an effective way to reduce body fat percentage and strengthen body muscles. Continuous jogging, combined with a balanced diet, hydration and a suitable recovery plan, helps reduce fat significantly over time.
– Improve overall fitness: Jogging helps increase the body’s endurance and stamina, so the practitioner can exercise for longer periods of time and at higher intensity, thereby helping to lose weight more effectively. .
2. How long should I run each day to effectively lose weight?
Doctor. Nguyen Trong Thuy said, how long you need to run each day to lose weight depends on each person’s weight, metabolism, diet and physical level. Typically, losing weight requires creating a calorie deficit, which means burning more calories than you consume. Running should be combined with a balanced diet and strength training.
To improve health, it is necessary to perform at least 150 minutes of moderate-intensity exercise per week, which is about 30 minutes per day, 5 days a week.
– For beginners: Just run about 10 – 15 minutes/day to give your body time to get used to it, then gradually increase the running time.
– Once you get used to it, you should run for 30 – 60 minutes, maintain 4 – 5 sessions/week.
– Running at full intensity: Running is classified as a cardio exercise that increases the practitioner’s heart rate. In this exercise, people rely on heart rate to calculate whether the exercise intensity is enough to burn fat and lose weight. Therefore, jogging needs to be intense enough to achieve weight loss results
– To lose weight, you should jog 4 – 5 km/day: There is no need to run 5km in one go, you should slow down or walk if you feel tired or out of breath and increase your running speed when you regain strength.
Note, you should spend 1-2 sessions per week to rest, or do light exercises to help your body recover and limit injuries. In addition, it is necessary to change running exercises to enhance weight loss efforts. Incorporating high-intensity interval training (HIIT) into your running routine can help maximize calorie burn in a shorter time frame. Besides, you must gradually increase the duration and intensity of running to achieve a clear weight loss effect.
3. Jogging exercises to lose weight
3.1. Concentration and steady state exercises
This exercise focuses on maintaining moderate speed and intensity for a long time. The goal is to increase the amount of time each week to promote gradual, continuous improvement. Focus on maintaining a consistent level of effort throughout your run.
How to do it:
– Warm up: Start with 5 minutes of brisk walking or slow jogging to prepare muscles and joints for the main exercise.
– Main exercise: Run at a steady pace for 30 to 60 minutes, aiming to maintain a steady pace, bringing a feeling of challenge but sustainability.
– Cool down: End with a 5-minute walk to gradually reduce your heart rate and allow your muscles to recover. Next, stretch for 5 to 10 minutes of major muscle groups such as hamstrings, quadriceps, calves and hip flexors.
3.2. HIIT-based running workout
Alternate between high-intensity runs and low-intensity recovery periods.
How to do it:
– Warm up: Start with 5 minutes of slow jogging or dynamic stretching to prepare your body for the next stressful time.
– Sprinting: Sprint with maximum effort for 30 seconds. Then recover by walking or jogging slowly for 1 minute. Repeat the sprint-recovery cycle for eight to 10 sets.
– Cool down: End with 5 minutes of slow walking or jogging to gradually reduce heart rate. Finish with static stretches , targeting major muscle groups, holding each stretch for 15 to 30 seconds.
