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5 Reasons Running Is Not Weight Loss Effective
Running mistake 1: Your training is always the same
Research at the University of Tampa points out that constant exercise, such as running on a treadmill for 45 minutes at a steady pace, helps with weight loss, but only initially. Those on the test lose 1 kg during the first week and then stop. The reason is that their metabolism adapts after the first week and now they have to work harder and longer to burn fat.
Another problem with running constantly at an average intensity is that calories are only burned while you sweat. As your body adapts, the benefits will be reduced. Therefore, intense exercise or weight training is considered to be a method that helps reduce fat faster than just running.
Running mistake 2: You run longer, but not faster
A study on the exercise habits of American women concludes that 1 hour of average intensity exercise per day helps maintain your weight. However, this is not for losing weight.
What if you train at a very high intensity, which means you try your best for many short periods? Research from the University of Western Ontario compares short-duration high-intensity with low-intensity, long-duration exercises. One group performed 4 to 6 30-second sprints, and another group performed 30-60 minutes of jogging. The result was surprising, the sprint team burns double the amount of body fat, even though the time spent is only a small fraction of the jogging team.
Running Mistake 3: You focus too much on calories burned
One of the most common mistakes is the belief that calories burned come from exercise. This is a dangerous misconception. Just living – sleeping, standing, eating and thinking also requires a lot of energy. The amount of calories you burn when you exercise is often only a small part compared to the amount of calories for your body functions and movement.
Running mistake 4: You don’t try other forms of exercise
Now you know that muscle maintenance is very important for weight loss goals, you should choose a specific exercise that helps this. The bad news is that if you love long distance and slow running: endurance exercise can negatively affect strength and muscle growth, according to a new study. Additionally, even if your workout is already at the level of intense, switching up your workouts is still a better way to burn fat and maintain muscle.
Running mistake 5: You run too much
Exercise will improve your health, that is undeniable, but it still puts stress on your body and your hormones, it also reduces the ability to control your fat. Specific cortical hormone released when you exercise. Not all corticals are bad (contrary to what the TV or supplement ads often say, and you can trust this), but constant pressure and corticals increase insulin resistance and cause you to store more fat. A study in the newspaper “Hormone Research” said that long-distance running, like the athletes, will increase cortical, which leads to slow recovery, affects the muscle, causes swelling, increases fat and can even affect the immune system.
If you take on too much stress, whether it’s from practicing long hours or not recovering with proper nutrition, it can affect your thyroid, metabolic rate, and make weight loss more difficult.
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