5 Things You Did not Know About Slimming Running
Tell me if this sounds familiar. Start the season and again you face those extra kilos that once came to stay. With accumulated experience and know slimming kilometers running is a complex gibberish to decipher. A fact, it is estimated that for every 1% body fat loss running speed increases by the same amount. Therefore, if the variable isolate simplify and weight, speed may improve 4:51 5:00 minute per Km to reduce 3% of body weight as fat. This equates to approximately 2.400g for an 80 Kg.
And you're not the / the only / a. The problem is huge. Usual cross with experienced riders with the same difficulties in releasing ballast. Often this story needs a plot twist. You've stalled. You always do the same and your body has become more efficient. You feel stronger but your perimeter has not changed. You know training plans obviate this specific objective, sometimes presuppose, and focus on improving pace and distance.
The key to lose weight running today does not only help you get rid of those extra kilos but will allow you to do so without giving up your athletic goals and squeeze like a lemon training or starving on the table.
Look for the "surprise effect"
If we are habitual runners time to vary our menu of training. If we keep doing the same pace, time and distance get the same results. The body is wise, in the same activity will economizing energy consumption and the scale will remain extremely lazy. Enter variety, breaks the routine with new stimuli by intervals, fartleks, series, or increases strength exercises involving a constant body adaptation.
Examples:
McMillan, that of the famous calculator, proposes choose a distance that usually you train and in the last five minutes to speed up the pace of your best 5km.
It is estimated that training in tow doubles the caloric intake. A good option is 20 '+ 10 heating rises 150 meters at 85% capacity recovering trotting down.
Changes of pace to revolutionize the kilos. Heating (20 ') + 2x 1'30 "to 1'30 rapid rate + soft, 4 × 1' fast 1'suave, 4 x 30" fast + 30 "soft, 4 x15" fast + 15 "soft, + desuperheating .
Mexican Fartlek is an entertaining and highly effective option: 20 'Warming 9' strong, 8 'soft, 7' strong, 6'soft, 5'strong, 4'suave, 3 'High, 2' smooth, 1 'to death + 10 'recovery.
Circuits: jumping exercises (high knees, kicks, jumps back squat jumps ankle) intervals career at a comfortable pace. For example, we do a distance of 400 meters, stop and start the workout for 5 minutes. We resume the sequence up to 5 times. This methodology helps to quickly remove lactate muscle fibers by increasing the permeability of membranes. And, of course, helps to lose weight running.
High Intensity Circuit (HICT) exercises is 30 seconds (15 to 20 repetitions), interspersed with brief periods (10 seconds) that contribute to weight loss.
Keep a check on your food as the training phase:
It is important to differentiate the type of exercise we do to replace a nutrient or other. Aerobic exercise uses muscle glycogen. The complex carbohydrates, ie, rice, potatoes, cereals, whole grains, vegetables and some fruits are the most recommended. Anaerobic, or force, activities destroy plastic substances from the body. Therefore, the amino acids are essential, as well as the consumption of protein to repair muscle tissue. The recommended foods are: beef, pork, fish, eggs, soy, cheese or milk.
Numerous studies emphasize the timing of nutrient replenishment. Suggest that a highly effective replacement for carbohydrate intake should take place immediately after the activity.
intensity
We know that in an aerobic activity as it is run fat burning starts after prolonged exercise time. But if our ultimate goal responds only to weight loss should we pass this toll? categorically no.
The solution is found in reducing training time, increase intensity and by extension the activity of our basal metabolism for hours after exercise. It is true that studies show a proportionally higher fat burning aerobic work. However, we provide quality meter higher caloric intake during and after exercise, although with a lower percentage of fat burning in relative terms but increased in absolute terms compared to aerobic endurance work. And how do we do? will dispense or will minimize the tedious filming and again resort to the rhythm changes, series, intervals, short and intense continuous running, this time trying to hit again and again our doorstep, demanding rhythms, always over 80% of our capacity.
Obviously, this option is detrimental to increase our strength and athletic potential targets, and stands at the antipodes of the successful preparation system Lydiard runner. This cobbler Auckland is said to know everything there is to know about running, able to make anyone anywhere in the world run faster and farther, with his understanding of "what", "how" and "why "of training.
According to his thesis, still present and used worldwide, the crux is the conditioning period (construction base) that serves as a prelude to thinning or tapering. Volume kms and long, at least three runs a week. The benefits? known leftovers, improves the circulatory system, increases the transport of oxygen, the heart becomes larger and is able to pump more blood and faster with each contraction, the lungs become more efficient, ... etc. As your fitness improves the speed it was before now aerobic and anaerobic therefore more sustainable. Therefore, it is best to reach your aerobic pace before boarding the anaerobic training ahead of the competition.
There are few voices questioning this model of building "your aerobic home" as a runner, one of the known Italian coach Renato Canova advocating the absence of a traditional base period, boosting intensity and extent. Aerobic efficiency based anaerobic lot of effort, mixed course with a typically aerobic. I am preparing another post where we will discuss the peculiarities of this revolutionary model not without controversy.
Training fasting, rest and sharing kms
Fasting jogging with low glycogen reserves, promotes the use of fat as an energy source while other parameters are set as adaptive response to this gap. During years of training I've put into practice shooting low intensity and yet I have noticed its benefits.
Another option is total daily miles in two sessions. Although it takes longer is easier to run 8 km in the morning and 5 in the afternoon to do 10 km once. A part of the psychological and physical benefit two metabolic elevations are also achieved.
Getting enough rest between seven and eight hours, and do so without interruptions helps eliminate fluids and prevents the hormonal changes that lead to weight gain.
Consume foods that burn fat
Finally, although it seems a typical council magazine healthy life (that is) foods low glycemic index such as legumes and most fresh vegetables induce the body to burn fat, both diet like that accumulates in the abdomen and hips.
Tell me if this sounds familiar. Start the season and again you face those extra kilos that once came to stay. With accumulated experience and know slimming kilometers running is a complex gibberish to decipher. A fact, it is estimated that for every 1% body fat loss running speed increases by the same amount. Therefore, if the variable isolate simplify and weight, speed may improve 4:51 5:00 minute per Km to reduce 3% of body weight as fat. This equates to approximately 2.400g for an 80 Kg.
And you're not the / the only / a. The problem is huge. Usual cross with experienced riders with the same difficulties in releasing ballast. Often this story needs a plot twist. You've stalled. You always do the same and your body has become more efficient. You feel stronger but your perimeter has not changed. You know training plans obviate this specific objective, sometimes presuppose, and focus on improving pace and distance.
The key to lose weight running today does not only help you get rid of those extra kilos but will allow you to do so without giving up your athletic goals and squeeze like a lemon training or starving on the table.
Look for the "surprise effect"
If we are habitual runners time to vary our menu of training. If we keep doing the same pace, time and distance get the same results. The body is wise, in the same activity will economizing energy consumption and the scale will remain extremely lazy. Enter variety, breaks the routine with new stimuli by intervals, fartleks, series, or increases strength exercises involving a constant body adaptation.
Examples:
McMillan, that of the famous calculator, proposes choose a distance that usually you train and in the last five minutes to speed up the pace of your best 5km.
It is estimated that training in tow doubles the caloric intake. A good option is 20 '+ 10 heating rises 150 meters at 85% capacity recovering trotting down.
Changes of pace to revolutionize the kilos. Heating (20 ') + 2x 1'30 "to 1'30 rapid rate + soft, 4 × 1' fast 1'suave, 4 x 30" fast + 30 "soft, 4 x15" fast + 15 "soft, + desuperheating .
Mexican Fartlek is an entertaining and highly effective option: 20 'Warming 9' strong, 8 'soft, 7' strong, 6'soft, 5'strong, 4'suave, 3 'High, 2' smooth, 1 'to death + 10 'recovery.
Circuits: jumping exercises (high knees, kicks, jumps back squat jumps ankle) intervals career at a comfortable pace. For example, we do a distance of 400 meters, stop and start the workout for 5 minutes. We resume the sequence up to 5 times. This methodology helps to quickly remove lactate muscle fibers by increasing the permeability of membranes. And, of course, helps to lose weight running.
High Intensity Circuit (HICT) exercises is 30 seconds (15 to 20 repetitions), interspersed with brief periods (10 seconds) that contribute to weight loss.
Keep a check on your food as the training phase:
It is important to differentiate the type of exercise we do to replace a nutrient or other. Aerobic exercise uses muscle glycogen. The complex carbohydrates, ie, rice, potatoes, cereals, whole grains, vegetables and some fruits are the most recommended. Anaerobic, or force, activities destroy plastic substances from the body. Therefore, the amino acids are essential, as well as the consumption of protein to repair muscle tissue. The recommended foods are: beef, pork, fish, eggs, soy, cheese or milk.
Numerous studies emphasize the timing of nutrient replenishment. Suggest that a highly effective replacement for carbohydrate intake should take place immediately after the activity.
intensity
We know that in an aerobic activity as it is run fat burning starts after prolonged exercise time. But if our ultimate goal responds only to weight loss should we pass this toll? categorically no.
The solution is found in reducing training time, increase intensity and by extension the activity of our basal metabolism for hours after exercise. It is true that studies show a proportionally higher fat burning aerobic work. However, we provide quality meter higher caloric intake during and after exercise, although with a lower percentage of fat burning in relative terms but increased in absolute terms compared to aerobic endurance work. And how do we do? will dispense or will minimize the tedious filming and again resort to the rhythm changes, series, intervals, short and intense continuous running, this time trying to hit again and again our doorstep, demanding rhythms, always over 80% of our capacity.
Obviously, this option is detrimental to increase our strength and athletic potential targets, and stands at the antipodes of the successful preparation system Lydiard runner. This cobbler Auckland is said to know everything there is to know about running, able to make anyone anywhere in the world run faster and farther, with his understanding of "what", "how" and "why "of training.
According to his thesis, still present and used worldwide, the crux is the conditioning period (construction base) that serves as a prelude to thinning or tapering. Volume kms and long, at least three runs a week. The benefits? known leftovers, improves the circulatory system, increases the transport of oxygen, the heart becomes larger and is able to pump more blood and faster with each contraction, the lungs become more efficient, ... etc. As your fitness improves the speed it was before now aerobic and anaerobic therefore more sustainable. Therefore, it is best to reach your aerobic pace before boarding the anaerobic training ahead of the competition.
There are few voices questioning this model of building "your aerobic home" as a runner, one of the known Italian coach Renato Canova advocating the absence of a traditional base period, boosting intensity and extent. Aerobic efficiency based anaerobic lot of effort, mixed course with a typically aerobic. I am preparing another post where we will discuss the peculiarities of this revolutionary model not without controversy.
Training fasting, rest and sharing kms
Fasting jogging with low glycogen reserves, promotes the use of fat as an energy source while other parameters are set as adaptive response to this gap. During years of training I've put into practice shooting low intensity and yet I have noticed its benefits.
Another option is total daily miles in two sessions. Although it takes longer is easier to run 8 km in the morning and 5 in the afternoon to do 10 km once. A part of the psychological and physical benefit two metabolic elevations are also achieved.
Getting enough rest between seven and eight hours, and do so without interruptions helps eliminate fluids and prevents the hormonal changes that lead to weight gain.
Consume foods that burn fat
Finally, although it seems a typical council magazine healthy life (that is) foods low glycemic index such as legumes and most fresh vegetables induce the body to burn fat, both diet like that accumulates in the abdomen and hips.