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Running for weigh-loss

Running is a high-impact weight-bearing aerobic exercise used to burn calories and maintain healthy weight after dieting

Combination of running and dieting is the most effective method to lose weight. It reduces body fat and proportionally increases the muscle mass

How many calories are used in running?

Running is weight bearing exercise. Surprisingly, number of calories spent has little to do with the speed at which one runs. Number of calories spent is a function of body weight.

Net Calories Burn = (Weight in pounds) x (0.63) x (Distance in miles)

A person weighing 160 pounds will burn 100.8 extra calories by running for a mile.

Total number of calories burn also include the metabolism rate

Total Calories Burn = (Weight in pounds) x (0.75) x (Distance in miles)

Running increases post-exercise oxygen consumption increasing metabolic rate for about 30 minutes.

As the weight goes down, the number of calories burn goes down. Eventually, the weight stabilizes. After the runner goes off dieting, they can maintain their weight by continuing to run consistently.

What is the best time to run?

1. The best time to run is in the morning just after you wake-up. The stomach is empty with little carbohydrates in the liver. After burning the carbohydrates, when body can not find any thing in the stomach, it goes directly to stored-fat and starts to use it for energy.

2. Evening 2 to 3 hours after eating dinner. this allows the glucose levels to come down.

3. Running should always be done after weight lifting. While lifting weights, it uses up stored carbohydrate. Running after weight training, body goes straight to burning stored-fat for energy. .

Fat-loss versus Muscle-loss

Weight loss by running is 70% in fat-loss and 30% in muscle-loss.

Run when most of the glycogen has been spent to increase the amount of fat-loss

In the morning, there is minimum Glycogen

Run after weight-lifting. Weight-lifting will use up most of the Glycogen.

Running should always be done for at least 20 to 30 minutes. At the tail end, you will be using more an more energy from stored-fat

How often should I run?

You should start out by running for 30 minutes in the morning just after you wake up. Allow one day off after every three consecutive days of running for leg muscles to rest and recuperate. Ideally, you like to train up to 5 miles per day, two times a day, once in the morning and once in the evening for six days a week

Can Running be harmful?

During running, you come down on your feet with a force equaling up to five times your weight. Though your knee is bend down to absorb most of the shock, still it can adversely effect the knee joints

Miscellaneous Health benefits of running

- As a person runs, the arteries expand and contract more than normal, keeping them elastic and blood pressure low. Professional runners have lower than normal blood pressure

- Running maximizes use of lungs, keeps them strong and powerful.

- Running strengthens heart and helps prevent heart attacks. Heart of an inactive person beats 36,000 more each day than the professional runners. Running keeps arteries open with a smooth blood flow.

- Neurons in the nervous system trigger the release of betaendorphin to relieve pain after the run. It creates a feeling of happiness and exhilaration. Professional runners get addicted to this 'high'

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