Content of the Article
If you run, you've probably wondered more than once how you can burn more fat running. The way you train, the kilometers you travel, the time or speed are factors that determine your energy expenditure in the race and also the amount of fat you remove. Discover how to combine them to achieve unbeatable results.
Running, cycling or swimming are aerobic activities, which involve burning a large amount of"fuel" so that your body can do them. It must be clear to you that when you run, the first thing your body consumes is the direct energy provided by carbohydrates (glucose and glycogen). To get rid of fat by running your body has to feel the need to pull out its fat reserves and there are little effective tricks at the time of achieving it.
How to lose more fat with running?
Do you want to remove localized fat when you run? If with each training you want to increase your power and endurance while running, you want to gain muscle definition and reduce fat tissue, take note of the keys to burning more fat while running:
1. Choose a low intensity rhythm
In the race, the energy expenditure depends on the peculiarities and physical form of each person, but normally, trainers and specialists agree that to burn more fat while running, the best thing to do is to maintain an incessant and moderate rhythm. This doesn't mean you can't include some sprint or high speed interval of a few seconds or a more difficult stretch of race, to give us an example, on a hill, but always and in all circumstances returning at a pace that is comfortable for you and in which you can sustain yourself for at least 30-40 minutes. In order for you to get an idea, the convenient rhythm would be the one that would let you jog while holding a chat.
2. Control your heart rate
Running at a smooth pace means not demanding more than fifty percent - seventy percent - of your heart's ability to pump blood flow. In a high-speed stretch, your heart rate will be higher and you will use the"explosive" energy that carbohydrates give you, that is, in that stretch you will burn countless more calories, really, little amount of fat piled up.
3. Watch your running posture and move your arms
It's the way to achieve greater care and burn more calories by running on each and every stride. Train with your abdomen and buttocks contracted, because in this way, without realizing it, you also train your strength and gain definition while burning more fat while running.
4. Diet matters
What you eat before you train and your frequent diet will also influence when it comes to eliminating more fat by running. Generally, it is not convenient to go running on an empty stomach. It is preferable to have a light snack, excluding carbohydrates that are rapidly absorbed.
The idea is that you have enough energy to start the exercise rather than, after a while (+/- thirty minutes), your body is forced to look for that energy in its fat reserves. A good suggestion is to include a drink with thermogenic properties such as tea or coffee. These are drinks that increase the anatomical temperature by accelerating the basal metabolism, something that makes them perfect allies if your goal is to burn more fat while running.
5. Take advantage of EPOC
The term COPD refers to the body's consumption of extra oxygen after exercise to help restore it. If you want to burn more fat running, train as we have indicated, at a gentle pace, but finish with a few seconds of greater intensity, so that your body continues to demand energy after the session. This way, you will pull your fat deposits over multiple hours.
6. Get plenty of rest and hydration, too.
Remember that it is essential to give your muscles the precise restoration time after exercise. After a long race, of at least forty-five minutes at a moderate pace and perhaps ending with a high intensity interval, it is time to stop and let the oxygenation process continue and assist you in removing more fat after running. Adequate hydration is essential for the"dissolution" and expulsion of those fats that you want to disappear.