When we need to lose weight,running at moderately high speed is by far the most efficient way. Our heart rate should fluctuate around the 75% of our maximum heart rate and we should keep our effort for at least 40-45'. A good frequency for an appreciable weight loss would be 4-5 times per week.
Running at this tempo will burn around 800 calories/hour for a person round 90kg.
If we use a lesser intensity weight loss will suffer.
If on the other hand we run at a higher intensity we will face a disproportionate increase in overtraining cases and injuries as well.
Another consequence is that the recovery period will increase substantially which means less workouts and less chances for weight/fat loss.
It is obvious that successful weight loss is a marathon and not a sprint. This means that the sustainability of the methods we use to achieve weight loss is of very high importance.
Normally our objective should be fat loss and not weight loss because weight loss could simply mean loss of valuable muscle mass or dehydration. It is of utmost importance for the quality of our life to preserve our precious muscle mass and this need becomes imperative as the years pass.
This means that we should strive for a favourable body composition and this puts strength/resistance training into the equation. Indeed strength training and mainly training with free weights could considerably help towards weight/fat loss for the following reasons:
1. It helps shed a lot of fat if it is intense and with minimum breaks.
2. It helps add more metabolically active muscle mass.
3. Done right it gives an appreciable afterburn/EPOC.
Before conluding, I have to stress that a sound,supportive and clean nutrition plan can enhance our hard efforts, whereas a lousy one can sabotage even the most excellent training routines.
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