If you love running, which is more than likely if you are like most people, then that’s great and there is definitely a fine way to make running part of your overall weight-loss program (if this is your objective). But if weight loss is really your primary objective, focusing all your fitness regime on low to medium intensity steady-state running in a slow to moderate pace at a steady pace is not the way to get results. Why? Because while it will get you to your weight loss goal, your metabolism will burn calories at a much slower rate. And when your metabolism does not burn off calories fast enough, you will gain weight.
If you were to run one mile under normal conditions (pace is equalized for both distance and speed) and then subtract that from your total amount of calories burned, you would get your ideal body fat percentage. So in order to lose pounds, you must make running a regular part of your exercise routine. However, if you were to do this in reality, you would probably end up burning far more calories than you actually do run one mile.
So, what is the best way of making running an actual part of a workout? There are many ways and one of them involves the power of the VO2 max training method. The higher the heart rate, the greater the amount of oxygen your body uses to burn calories. As you increase your perceived time for each activity, you are also increasing the amount of calories your body burns during that activity. VO2 max training involves many workouts with high-intensity periods lasting several minutes and many high-intensity intervals lasting two to three minutes.
An example of a high-intensity workout would be running at maximum speed for about five minutes. Then, immediately following that cool down phase, you could start running again for the same amount of time. This is the type of interval training, I am talking about. By doing this continuously, over a period of weeks or months, you can dramatically increase the amount of time you spend in your workouts burning calories. After a good number of these intervals, you will reach your target calories per minute goal.
Another way of making interval and steady state cardio workouts part of an exercise routine is by doing them on roller skates. You simply roll over each foot as fast as you can, landing lightly with every toe. You would use this exercise to work the calf and thigh muscles. You can also do this exercise while lying on your back with a small weight between your legs. The resistance will force you to rotate your hips and thighs as you raise and lower your body using your abdominal muscles.
Of course, it would take years of workouts or a lifetime of dieting to make your bones and joints strong enough to run outdoors or walk on a treadmill for an hour a day. That being said, there are some things you can do to help you lose some extra fat and tone up your muscles while still enjoying the cardio workouts you are doing. For example, did you know that there is a certain kind of running that involves less pounding on the pavement and more bouncing on the balls of your feet? It’s called interval walking. There are plenty of intervals available online but if you don’t like sprinting or don’t have access to a partner, you can do it alone by recording how long you go during your workout so you can keep track.
One more great thing to try is to combine running and weight-loss. The trick to this is to find a running program that is specifically designed to strengthen your legs while burning off excess calories. The easiest way to do this is to use a high-intensity interval training (HIIT) program. HIIT involves short bursts of high intensity running combined with short bursts of high intensity walking or jogging. By combining these two exercises you will be able to burn lots of calories in a short period of time and keep your heart rate elevated.
Of course, there are many other ways to burn calories while doing your exercise routine. If you just need to lose weight, for example, doing several laps around the track isn’t considered to be very intense either. Losing weight through running is a proven way to not only stay healthy but also lose weight. Combine running with some form of weight loss, and you’ve got an excellent way to begin the fitness process.