Running to lose weight .Hoping to lose weight by jogging it may not help you lose weight as you think. If you run the wrong way to lose weight. Running is a type of cardio exercise. This is the correct understanding. But if asked if we want to exercise to burn fat or exercise for the strength of the body. Is running a way to help us achieve our goals? The answer depends on how you jog.
By running to lose weight, the results do not depend on how far we can run. But it depends on how we run. Simply described, running is a cardio exercise. This should require continuous exercise for 20 minutes or more to maintain the heart rate at approximately 60-80% of the maximum heart rate (You can find your maximum heart rate by 220-our own age). Or if measured by being tired, it is at the level of exhaustion when speaking short sentences and able to answer in words without gasping for breath.
Which at this heart rate our muscles use oxygen and most of the energy from fat. And if you want to burn fat by running, we should also jog for at least 30 minutes. Because the body will draw fat to be used as the main energy in the 20 minutes onwards and will use more and more fat as we continue to exercise continuously as well. People thinking of running to lose weight to burn a lot of fat, should run for 45-60 minutes, which will help your body pull out a lot of fat.
Running is also a way to exercise to lose weight that is not too hard to do. It is no equipment required and it doesn’t cost much more than a good pair of running shoes. But we can’t deny that running has enough limits. Because running is a method of exercise that risks the joints of the elderly. Or even very obese people should not run as well. Because they are more vulnerable to injury than benefit.
So if you want to run for health or are intended to run to lose weight. First of all, it is important and should be followed strictly to run in the right way. We have guidelines from the Professor. Yuttana Udomporn, Health Promotion, Sport and Recreation Unit. Faculty of Medicine Siriraj Hospital to guide you how to run as follows
– The heel should touch the ground before the sole of the foot comes down. And when the tip of the foot rolls down to touch the ground the heel will open up. The tip of the foot is similar to the soil. Pedaling like a spring, bouncing up and moving forward. The point where your feet touch the ground should be with your knees, where your knees should be slightly bent, and your feet should be touching the floor after stretching forward.
– You should run with the back as straight and natural as possible, the head is straight, in a straight line in front of the head, shoulders and hips, to the floor in a straight line. The body does not lean forward or lean back.
– Arm movements help cadence and balance in running. While running, your arms should swing back and forth like a clock pendulum along the front-back. Try not to let your elbow bend more than 90 degrees too. The head of the thumb rests on the index finger comfortably, loosely grabs the fingers, the wrists are not tense. Sometimes the arms may be straight down. Or shake the arm to relax the muscles after raising the arms for a long time.
– Should inhale through the nose and exhale at the same time through the nose and mouth. However, breathing should be comfortable and try to breathe on the stomach. By inhaling the lungs until the stomach expands and forces the air out by stretching the stomach. Because breathing incorrectly may cause colic while running.
However, you must first understand that Even a correct running posture is recommended that your heels touch the ground first. But not that it would allow us to shift our weight down to the feet in an emphasis. It is just a posture of the feet in a way that will help reduce the impact only. Because when the heels touch the ground all soles of the feet must be immediately followed down. This is to cushion the impact between the body weight and the ground itself. Therefore, anyone who runs with full heels must urgently adjust the running posture to be correct. Before the knee had problems leading to the mission of running, losing weight, crashing out of position plus having bad knee health with you.
For people who like jogging because they think it’s easy and economical. Don’t forget to run in the right way. But for people who have the main purpose of losing weight in addition to exercise in various ways, do not forget that diet is no less important than the other. Including taking care of other aspects of health, such as sleep and rest, makes the mind clear, not stressful which is a key factor for long-term health as well.