Running
One of the Best Cardiovascular Exercise
Routines
Providing your fitness level is sufficient,
running is one of the best cardio-aerobic workouts. For optimal cardiovascular
benefits when running, remember that for the first 15-20 minutes the body
uses stored glycogen to power your leg muscles, rather than body fat,
so increase distance rather than speed. Weight loss studies indicate that
runners lose weight according to distance covered, rather than speed.
How Does Running Help Weight Loss?
Running burns calories and, if sustained,
burns stored body fat. It also raises our metabolic rate even after exercise.
According to one weight loss study, the resting
metabolic rate of middle-aged female runners stayed steady as they
grew older, while sedentary women gained weight and body fat as their
resting metabolisms slowed. Over a long period of time, older runners
burn up to 600 additional calories per week, even at rest.
How Many Calories Does Running Burn?
Jogging burns about 1100 calories per hour.
[This is based on a 150-pound woman. If you weigh more, you’ll burn
extra calories; if you weigh less, you’ll burn fewer calories.]
Train in Good Running Shoes
Feet are a runner's most important asset,
so invest in a good pair of training shoes. Make sure you have proper
support for your individual needs.
How To Start Running
Unless you are already very fit, slowly work
up to running pace. Start by walking, then gradually increase to jogging
pace. When you are ready for more, start running, and aim to run longer
- not faster. To be sure that you are exercising hard enough (but not
too hard), monitor your heart rate as you run by using a heart rate monitor.
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About Exercise and Fitness Programs
Calorie Intake
For information about the calorie content
of popular food and drinks, please visit: Calories
in Food
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