Want to keep the stress levels down? how about getting a toned body. The benefits of running promote a healthy physique. Every bodily function benefits from running, studies show the effects of running can prevent osteoporosis, cardiovascular disease, diabetes, metabolic syndrome and possibly cancer. Running regularly will help you live longer and have you looking great, In addition to adding pep to your sex life.
Runners can experience a runners high were the body is filled with endorphins, the hormone that make you feel good after a run. Running puts you in a better mood which is found to improve mental health. Running may relive everyday tensions and anxieties that arrive throughout the day. Running can put you in a meditative state were the pressures fade.
The benefits of running contribute to burning more calories than other types of exercise. A program for beginners should be one that eases into it really slow, starting gradually being smart and safe. Running sessions of 20 to 30 minutes three times a week should be the goal. Running 3 minutes, then walking 4 minutes should gradually transform you to run consistent for at least 30 minutes.
Trying to get results to fast can get you discouraged and make you lose interest. The goal is to train slowly to prevent injury. Runners should keep a training log to see how much they have done and to keep motivated to be persistent. Remember the benefits of running are improve health, weight loss, higher energy levels and is great stress reliever. Running increases ones confidence, feeling good about oneself thorough running is another emotional perk. Runners are said to be happier people. Running is a low-cost form of exercise that is waiting for you outside your door.
I weigh 170 I have a goal to loose as much as I can maybe realisticly 10 lbs by my birthday in exactley one month. I have started walking at the local park 2 laps equal 1 mile. If I walk 6-8 laps for a total of 3-4 mile walks a day approximatley how much weight can I loose with just walking and a changed diet in the next month?
eat less food, but more often to kick-start your metabolism. Drink a glass of cold water with breakfast. eat good food, increase your workouts variably, and keep up the good work- you won’t SEE immediate success, but you will feel it… THEN see it.
Im 285, Male. I started running last monday (its currently the following tuesday) 20 mins a day, 5 days a week, and i started eating really good, way better than i used to before starting my running regimen. How long before I see results? and how can i see them quicker? tips please?
If you are keeping up with your diet and getting enough activity you should see results within the first week.
You will provably get a few big drops first, between 5 to even 14 pounds at times. This is normal, but make note, you are only loosing water weight during this time. After the second or third week you’ll have smaller drops of about 1 to even 5 pounds normally. A lot of people can get discouraged and quit at this point. DON’T! It’s absolutely normal and to be expected. When I was loosing weight, my average was between 2 to3 pounds a week. It took me about 6 months to loose 40 pounds, though there are methods to loose that much weight faster. I wouldn’t recommend it, most of these quick fixes can create bad habits ruining your metabolism or can pose health risks. Just remember use common sense, everything in moderation and slow and steady wins the race. Since I have been off of my diet I have never been over eight again, and it’s been almost 3 years now too.
as far as what you can do with your activity. I would up my workout routine to 30 minutes, or carry a pedometer and make sure I got at leas 5000 steps in one day. You can also add an extra day and do 6 days take one day to rest. Later add variety and so some weights, or biking outdoors etcetera. This will keep you from plateauing. You may also consider doing interval running which is tougher but it will give you better results then just running.
Food wise, don’t skip out on meals you are more than likely to over eat later. Not to mention it might only slow down your metabolism further. Find healthy alternatives or more sensible portions to foods you already love, this will keep you from feeling restricted and can enforce good eating habits. Graze during the day, just graze rather than eat 3 meals a day. Getting your daily meals in smaller segments during the day can boost your metabolism. Recommended 3 smaller meals and three snacks during the day. Typically it would go like this;
you don’t want to wait more than 4 hours to put something in your stomach though or else your body goes into starvation mode rather than burning your body can be storing fat.
Also, you may want to invest in a scale that not only lets you know how much you weight, but can also read water and fat percentages. Your fat percentage is provably more important that weight itself since fairly skinny people can still have all the risks of an overweight person if it is too hight. Not to mention muscle weights more than fat, and a scale can’t tell them apart.
Other things to help you see results,
A tape measure, you can take some of your body measurements before your next work out and check them once or twice a month to see how many inches you’ve dropped.
Take a picture of yourself and store it. Once you reach your mid-goal weight, or you’re feeling like you want to give up, bring it out and remind yourself why you are doing this, and that person isn’t you anymore. Not to mention you can see how far you’ve come along. I bet you won’t even recognize yourself.
Don’t be afraid to ask for help, have a support group, this can be other people trying to loose weight, or even just your family and friends cheering you on. who knows your new look on health can have positive effects on everyone else around you.
Other than that have fun doing it! We all know you can do it!
Im in basketball and so Im not able to go running every day to train myself for track so I need some good workout routines to get stronger arms and legs and a good running workout routine. Best one gets 10 points make it organized please not just a big paragraph cause I will be planning on printing it out. Thanks
Starting Stength: Mark Rippetoe
Powercleans OR Rows 3×8
Shoulder Press 3×8
monday: workout 1
Wednesday: Workout 2
Friday: Workout 1
Monday: workout 2
Wednesday: workout 1
Friday: Wrokout 2
(this is the best program for beginner-intermediate lifters. Look to change it up when you can parallel squat 2X your own weight.
I am 5’4" and I need to lose 20 pounds. I’m starting to run 3 miles a day and I eat about 1800 calories a day, and about 75% of my daily carbs. How long would it take me, if I continuously ran 3 miles a day, to burn off 20 pounds of fat?
Running is a bearing exercise so, depending on your weight, you could burn 80, 100, 150 calories…per mile. 3 miles could burn 240 or 450 calories. You need to burn 3,500 calories for each pound of fat reserves that you wish to lose. 20 pounds would be 70,000 calories.
Use the Activity Calculator (link in source).
I don’t understand what you meant by “75% of my daily carbs”.
I started running, i’m running about 2 miles a day 5 days a week, how long before i start seeing physical results?
Immediately, because you’ll be sore as %%%! Seriously, you should see physical results within 2 weeks. For even more effective results, you might consider increasing to 3 miles a day and running less often once your endurance increases. Your body does not optimally begin to burn fat until you have exercised aerobically for about 20 minutes, and you can probably run 2 miles in 20 minutes. Most important: top quality running shoes. The cheap ones are cheap because they’re made cheaply! I use Asics; my right foot tends to turn inward when I run and Asics provide good support for that. Happy running!
I’m reading mixed opinions about this. At the moment I walk 1 hour everyday in moderate pace. Some health sites say ( and I mean proper health sites) if I speed up my walking and cut down the distance for some, I can burn more calories. And other health sites say the important thing is distance, not speed.
Thing is I can’t walk very briskly and continue it for 1 hour everyday. I’m just not fit enough for this.
Which route is better for burning calories and gaining muscle at the same time? ( I’m planning to start with weights soon to build muscle)
here’s what you should do:
simply keep your walking time the same, but alternate between moderate walking and walking briskly.
over time, you will find that you will be able to walk briskly for longer and longer periods of time… and eventually, with dedication and persistence, the day will come when you can walk briskly for the entire hour.
and when that day comes, you will have a feeling of great empowerment and achievement!!
just because you can’t walk briskly for all that long now, dosen’t mean you shouldn’t try to work your way up to it.
you really do want to work your way up to distance and speed together for ultimate calorie burning.
and always perform your cardio immediately after resistance training for even more calorie blasting!!
Well I am 125 lbs and 5’3. I am about normal, just a bit pudgy in the stomach, you know? I eat well, but just don’t know how to add exercise to my everyday schedule. Now, I am planning on biking for 4.5 miles and walking for 45 minutes, swiching off every other day.
Do you think this will work? If not, could you tell me an exercise plan, or exercises that are better.
Should I do them for longer? Or something..?
The best exercise plan is one that works. If you like walking and biking (and the amount of it you do makes you expend more calories than you eat) then your plan sounds perfect!!
I’ve read to build running stamina gradually, but is it possible to get results quicker by running more?
This depends how much and how often you run at the moment, and what your goals are.
The best way to increase your stamina is to do it gradually, though this is nothing to do with the stamina itself but more to do with your muscles and joints failing – injuries. If you can do several sports such as running, and cycling or swimming as well (these 3 compliment each other well) then this is a good way to go, the exercise can help you build stamina as well as being easier on your body.
However with cross training you still should only really increase your running miles slowly so your muscles can adapt. The 10% figure people quote is a good level for most people – low enough to avoid injuries and you can push it. If you do push how far you run then you have to listen to your body and be prepared to ease off if you feel that something is not right