Looking for the best way to lose weight? Try running every day, suggests a new analysis of scientific studies. But, how much should you run? The study, published in the journal Medicine and Science in Sports and Exercise, compared the effects on weight loss of different durations of exercise. The findings suggest that three to five days a week of continuous or vigorous-intensity running may be the optimal amount of exercise to lose weight.
Fewer, Fitter, Slower Studies
In recent years, many studies have questioned the value of prolonged exercise sessions, especially when they are done at high intensities. For example, one study found that there were no significant differences in weight loss between the three groups of participants who performed continuous aerobic exercise for 60 minutes three times a week for 12 weeks. These groups trained at 70 percent of their maximum capacity, which equates to about 3.8 miles per hour for the average 70-year-old woman.
While this type of exercise may be useful in cardiac rehabilitation, the findings from this and similar studies suggest that shorter, more frequent sessions are just as beneficial when it comes to weight loss. And that’s the finding echoed by a new study from the United Kingdom.
The Advantage Of Intermittent Fasting
Intermittent fasting has been shown to extend life and improve health. Intermittent fasting simply entails eating whenever you want, but discarding all calories for a certain period of time each day. Research into the benefits of intermittent fasting is still in its early stages, but there are promising signs that the benefits may be applied to weight loss. Perhaps one of the biggest advantages of intermittent fasting is that it’s a simple concept to follow. You don’t have to count calories or go on a diet to lose weight; all you need is self-control.
In addition to weight loss, intermittent fasting has been shown to boost energy levels and decrease markers of inflammation. All of these are highly beneficial in combating obesity and diabetes. One of the major theories behind the anti-inflammatory effect of intermittent fasting is that it increases levels of high-density lipoprotein (HDL), the “good” cholesterol. High levels of HDL have been shown to be beneficial in relation to decreasing the risk of cardiovascular disease.
Running Is A Popular Option
According to the American Institute of Stress, weight loss through exercise is one of the most popular therapeutic options for people dealing with stress. The reasons for this are obvious: weight loss is easy to see as a benefit of exercise, and it provides a simple way to improve overall health. This also makes it a lot more appealing option for people dealing with stress than, let’s say, taking a vacation or changing your diet.
Exercise isn’t the only option that people turn to in order to lose weight. Many also choose to run. Running is a popular option for people because it’s a low-cost way to move around, it’s easy to maintain, and it provides great health benefits. In particular, running helps with weight loss because it’s a great way to increase your heart rate and get the metabolism pumping. Running also helps improve bone density and decrease the risk of osteoporosis, a disease that causes your bones to become weak and breakable. This makes it a popular option for older people who want to maintain flexibility as they get older.
One of the major keys to successful weight loss is maintaining an active lifestyle. The best way to do this is by incorporating some form of exercise into your routine, whether it’s taking the stairs instead of the elevator or going for a walk after work. You don’t have to run every day, but you should aim to be active as often as possible. This will increase your overall health and make you fitter, which will in turn help you lose weight faster.
The key takeaway from all this is that it’s never a bad idea to get out and exercise. Even if you don’t necessarily want to lose weight, the health benefits of exercise are undeniable. If you want to lose weight, there are plenty of easy ways to do it. You don’t have to hit the gym every day or follow a set diet plan. Simply incorporate exercise into your daily routine and you’ll be on your way to improved health in no time.