To Run Or Not To Run?
Often when someone decides to lose weight the first thing they think of is running. They go out buy new trainers, get the outfit, plan the route and then hit the road, only to dread every second of it as their lungs burn, their muscles ache and they feel mentally tortured.
If that sounds like you then there’s good news, you can stop running! Long, slow, torturous runs are not an efficient way to lose fat.
Does that mean everyone should stop running? Definitely not. If you run, love running, find it clears your head and you’re not trying to lose fat, then go for it. The fact is there’s no bad exercise it’s all about whether the exercise is appropriate for the goal you are trying to achieve.
There’s a lot of debate surrounding cardio and fat loss. Interval training (high intensity periods followed by low intensity) receives a lot of attention, as the most effective method for fat loss. The sessions are intense but short, lasting anywhere from 10-20 minutes and can be preformed on a treadmill, cross trainer, outdoors, etc, perfect for our busy lifestyles
Does this mean that you should never go for a steady run again if you want to lose fat? No. In fact moderate intense cardio is also effective for fat loss. Note that I said moderate intensity not low intensity. Moderate intensity is working at 65% of your maximum aerobic capacity. In other words if you want it to work, you’ll need to work for it.
What does this mean in terms of calories?
Moderate intense cardio burns more calories during exercise, while interval training continues to burn calories even after you’ve stopped exercising. Both have their place.
The key is to know your body and change things up when they stop working for you.
If you suddenly stop losing fat with interval training and have already gone through a few progressive cycles then it might be time to change things up. Switch to moderate cardio for a couple of weeks and see how your body responds.
The human body is amazing and adapts to everything good or bad, that’s why you need to keep challenging it by changing things. Be aware that changes need to be progressive and planned. Switching things up on a weekly basis isn’t the answer. Generally you need to stick with something for 4-6 weeks.
Stay fit and Healthy!
