Should I run more slowly to lose fat? You may have heard the claim that you should run more slowly to burn more fat. My local gym has signs suggesting that if you want to burn fat, you should exercise in a “fat burning” heart rate zone. This idea is based on a misunderstanding of the science. It is true that when you exercise at a lower intensity, your body is able to draw more of the energy directly from fat. But it is not correct to conclude that exercising at this lower intensity will result in your having lower overall body fat. There are two reasons why the claim about a “fat burning zone” is wrong. First, it does not matter where the fuel comes from while you are exercising; in the end (ie later in the day) your body will replenish and rebalance your energy stores. So a calorie surplus will always end up increasing your body fat; and a calorie deficit will always end up reducing your body fat. The source of fuel while you are exercising is irrelevant. Second, what matters is the total amount of calories you burn; not the proportion that come fat. If you exercise at lower intensity, a higher proportion may come from body fat, but this may be a smaller absolute number of calories. It has been argued that fasting makes one better appreciate food. Political application. Fasting is often used as a tool to make a political statement, to protest, or. In other words, the fat burning zone is a myth caused by misunderstanding the science. So how can I lose weight? To lose fat, you need to eat fewer calories than you burn. The extra calories you burn will be taken from your body fat. Suppose your daily calorie requirement is 2. Then you are consuming 9. Because fat is about 9 calories per gramme, you will lose about 1. You can reduce weight either by reducing your calorie intake (eg by eating smaller portions) or by increasing your daily calorie requirement (eg by exercising more) or both. How quickly should I lose weight? If you do decide you want to reduce your body fat, you should not attempt to lose weight too rapidly. In particular, you should not aim to lose more than . Walking more, whether it's for work or leisure, is an easy way of being more active without trying too hard. Setting yourself a target of walking 10,000 steps a day. This is to avoid illness, and because if you eat less than this, your body goes into starvation mode, your metabolism slows down, and your rate of weight loss decreases. The best approach to estimating how fast you should be losing weight is: decide how much running you realistically intend to do per week; estimate your equilibrium daily calorie requirement at that level of exercise, given your current bodyweight; work out how many calories a day you need to eat to lose weight without consuming less than 8. You can do this calculation here.
The 1. 0,0. 00 steps challenge - Live Well. Walking more, whether it's for work or leisure, is an easy way of being more active without trying too hard. Setting yourself a target of walking 1. Sometimes overlooked as a form of exercise, walking can help you build stamina, burn excess calories and give you a healthier heart. What's so great about walking? Walking can be done almost anywhere, at any time, and in any weather. It's a great way to get from A to B, which means you can fit walking into your daily routine. Walking is classed as a moderate- intensity activity and counts towards your recommended 1. If you walk 1. 0,0. How do I know how many steps I'm taking? The average person walks between 3,0. To find out how many steps you take each day, use a pedometer. If you have a smartphone, you may be able to download a pedometer app. Pedometers measure your every step: around the house, across the office, window shopping, to school or the park. You might find that you walk almost 1. Whatever your results, knowing how far you can walk in a day can be motivating. How many calories will I burn if I walk 1. A person aged 4. 5 and weighing 7. J) by walking 1. 0,0. If you're trying to lose weight, you should aim to reduce your daily calorie intake by 6. This is best achieved by a combination of diet and exercise. What if I don’t do any exercise at the moment? If you're not very active, increase your walking distance gradually. If your joints are a problem, you can see if your local swimming pool holds exercise classes. The water helps to support your joints while you move, and once you lose a bit of weight, that will reduce the pressure on your joints. What’s the best way to start? Using a pedometer, find out how many steps you take during a normal day. Build your steps gradually, by adding a few more steps every so often, until you're regularly walking 1. Read our page on walking for health for more ideas on increasing your step count. How do I fit all that walking into my busy day? Increasing your walking is easier than you think. Try these tips for getting more steps into your life: get off the bus early and walk the rest of the way home or to work walk to the station instead of taking the car or bus take the stairs instead of the lift, or walk up escalators invest in a shopping trolley and shop locally if you can walk the children to school, whatever the weather walk the dog I find walking boring. How can I make it more fun? Ramblers. How long do I have to keep walking? The rest of your life! Being active is a lifelong health habit. It's great for preventing weight gain, lifting your mood, and reducing your risk of many serious diseases, such as heart disease. It takes a while for a regular activity to become a healthy habit, so just keep going and it will become second nature. You’ll probably find yourself doing more than 1. What if I can’t walk for a few days due to illness or a holiday? Walking is a gentle form of exercise that is easy to get back into after a break. Just start again when you can, and build up slowly if you've been ill. The sooner you get back into the exercise groove, the better. When going on a holiday, choose one where you'll have plenty of opportunities to walk – for instance, along the beach or through the countryside. Is walking enough? Or should I think about other exercise as well? If you're achieving at least 1. If you want to add some variety to your activity, you could visit your local fitness centre and see what's on offer. Some people enjoy competitive sports, while others prefer sociable physical activity, such as dancing. You can get more ideas by reading: Get fit your way.
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