The number of miles you should be running to lose weight depends on your body type, but for the most part, you should be aiming for ten miles a week. Here’s why…
More Is Better
When you are starting a workout regimen, it is always advisable to do so step-wise. This means increasing the distance you run each week until you can handle a twenty-mile run without struggling. Any longer than that and you’re opening yourself up to injuries. The key to being safe is to listen to your body and adjust accordingly. You don’t want to overdo it and end up injuring yourself. Start slow, work your way up, and you’ll be able to enjoy your newfound fitness routine without any regrets.
Maintain Cardio Viability
Aerobic fitness is essential for everyone’s health, but it is especially vital for individuals who participate in regular sports activities. The human body was not designed to spend the majority of its time resting, so when you’re not using it, your body is wasting away. By regularly participating in aerobic activities, you are giving your body the optimal chance to develop and maintain its muscle mass. Your cardiologists will tell you that being overweight seriously decreases the efficiency of your cardiovascular system. This means that the more you weigh, the more work your heart has to do just to maintain a healthy blood pressure. If you’re not using your cardiologists for a weight loss program, then it’s time to visit a family doctor so he can have a better understanding of your situation and make necessary adjustments.
Encourage Weight Loss Through Diet Changes
Aerobic exercise is great for weight loss, but you’re not going to lose all the weight you want without making major changes to your diet. The key to weight loss is to focus less on the number on the scale and more on the contents of your fridge. Make small tweaks to your diet and you’ll begin to see significant results within a matter of weeks. After about a month, you’ll be on your way to reaching your desired weight. The healthier the food you eat, the better, and the fewer empty calories you consume, the faster you’ll shed the pounds.
Reduce Your Risk of Diabetes
If you are already at a healthy weight, you’re still at risk for developing diabetes. The key to avoiding this condition is to be active every day and work your muscles. The more you move around, the more calories you burn, and the less you’ll want to eat. This is why it’s beneficial to take a walk, run a few stairs, or do some laps around the pool. By increasing your daily activity, you are reducing your risk of diabetes substantially. If you want to reduce your risk of diabetes even more, then you should try for a BMI of less than 25. A study published in the European Journal of Diabetes concluded that aerobic exercise helps to maintain normal blood sugar levels in individuals with type 2 diabetes. In the study, the participants who did the most walking had better glycemic control and reduced their risk of cardiovascular disease by 27%.
Choosing how many miles to run each week is something that can be easily adjusted to fit any fitness level or weight loss goal. Talk to your doctor about what distance would be suitable for your body type and whether you’re interested in losing weight or just trying to improve your general fitness level. Then, you can set your weekly mileage goal and begin your journey to a healthier, happier lifestyle.