As a rule of thumb, we all know that exercise is essential for optimal health. Regular exercise can help to lower your chances of developing chronic diseases like heart disease and diabetes. Furthermore, it can also help to shed off those extra pounds. Let’s look at the facts.
Exercise Helps To Combat Diabetes
According to the American Diabetes Association, roughly 24.4 million adults in the United States have diabetes. Of these, 11.3 million are completely unaware of the fact that they have the disease. Another 11.2 million are unaware that they have prediabetes. As a result, almost half of the American population could have diabetes one day.
To be clear, not all types of exercise lead to weight loss. For instance, aerobic exercise, such as running, can actually contribute to weight gain. However, studies have shown that high-intensity interval training (also known as HIIT) can help to combat diabetes. What is HIIT, and can running achieve these results?
High-Intensity Interval Training (HIIT)
HIIT is a type of training that incorporates bursts of high intensity followed by short relaxation or rest periods. Because of this, it is often referred to as “all out” training. The main purpose of HIIT is to improve cardiovascular fitness and increase metabolism. While it is still under debate whether HIIT can burn calories as effectively as traditional weight loss methods, it is definitely a popular and effective way of losing weight.
Can Running Achieve These Results?
Multiple studies have been conducted to determine if and how much weight running can help to lose. These studies have shown that, on average, running for up to 30 minutes three times a week can lead to weight loss of up to 2.5 pounds in just eight weeks. While it is not yet known whether these results can be maintained over a longer period of time, it is clear that running can be an effective weight loss tool for those who follow the guidelines.
What About The Other Forms Of Exercise?
It is important to note that not all forms of exercise are created equal when it comes to weight loss. For example, resistance training, such as weightlifting, can be an effective tool for weight loss, as long as it is done correctly. When performed in a proper manner, weightlifting can raise your body’s insulin levels, which can enhance your body’s ability to break down and utilize nutrients from food. Therefore, if you want to lose weight, you should not necessarily restrict yourself to running and other aerobic activities.
Running Can Help To Locate Your Body’s Fat Burning Zone
When it comes to weight loss, many people believe that the answer is to simply reduce their daily calorie intake or burn calories through exercise. While this may work for some people, it can also have negative effects. One of the factors that can make up your body’s calorie requirement is your body’s metabolic rate. In other words, how many calories your body burns throughout the day. What would happen if you lose a lot of weight but your body’s metabolic rate does not change?
To find your body’s fat burning zone, you need to determine how many calories you need to consume daily based on the following formula:
- Your current weight in kilograms
- Your current height in centimeters
- How much weight you want to lose in kilograms
- How many months/years you want to achieve these results
- The result you want for your physical appearance (e.g., more muscles, less fat)
The result of this calculation will give you an idea of how many calories you should be consuming daily to burn fat and how many calories you should be avoiding to lose weight. Remember, not all calories are equal when it comes to your weight loss goals. For instance, the calories from food with a high glycemic index, such as white sugar, can raise your blood sugar levels dramatically. While this may be beneficial in the short term, it can also contribute to weight gain over time.
Choosing what foods to eat and avoid is one of the most important aspects of any weight loss program. By eliminating the foods that create inflammation and restricting those that contribute to your daily calorie intake, you will help your body in its quest to shed off the unwanted pounds. Furthermore, sticking to this regime will also allow you to find your body’s fat burning zone, which could lead to faster and more effective weight loss compared to what you’ve experienced in the past.
How Does The Type Of Exercise You Perform Influence How Much Weight You Lose?
While we always encourage individuals to do whatever works for them and maintain a healthy lifestyle, it is important to note that the type of exercise you perform can influence how much weight you lose. In general, weightlifting and other resistance-type exercises can help to increase your metabolism and thus help to speed up your weight loss. On the other hand, aerobic exercise, such as running, can contribute to weight gain. Based on your current fitness level, how much weight you can lose will depend on which type of exercise you perform. For example, if you’re already in good shape, you can lose up to 2.5 pounds in just eight weeks by doing cardio exercise, but if you’re not very fit, you might not be able to lose as much as that even if you try.
Summary
As you can see, running can be an effective tool in your fight against the bulge. It doesn’t necessarily need to be done for a specific sport, either. You can use this tool to shed off those unwanted pounds and get into shape for summer. While there are multiple different options for how to implement a workout routine that fits your schedule and current fitness level, it is important to note that you should not take any shortcuts when it comes to your health. Make sure you check with your doctor before starting any new workout regimen and continue exploring ways to improve your quality of life.