NARITO ANG 13 TIPS NG PAGTAKBO PARA SA PAGBABAWAS NG TIMBANG!

Hindi ba’t ang swimming at cycling ay nakakapag burn ng calories? Yes! Ang mga ito ay nakatutulong sa pagbabawas ng weight pero kakailanganin pa ng pool at bike upang maisagawa ang mga ito. Pero kung may pares ka lang ng sneakers, pwedeng pwede ka nang tumakbo anytime, anywhere! Ganyan ka-convenient at ka-accessible ang pagtakbo kaya isa ito sa best workouts para sa weight loss. At ngayon, aalamin natin ang mga tips kung paano mas magiging epektibo ang workout na ito! 👇

EFFECTS OF OBESITY

-Joint Problems

-Stroke

-Heart Disease

-Cancer

-Metabolic Syndrome

-High Blood Pressure

-Psychosocial Effects

VARY YOUR RUNS

Go Slowly

Go for a slow run for 90 minutes twice a week. Slow running burns more fat.

Pick Up The Pace

As your body becomes accustomed to running, try increasing your speed gradually to reach that anaerobic stage for maximum efficiency.

High Intensity Interval Training

Interval runs are a great way to incorporate diversity into your running exercises Do 10-second sprints and then 30-second walks. Repeat 10 times.

**BONUS TIPS: Challenge yourself by adding more miles to your runs, and you’ll definitely see radical improvements.

NUTRIENT TIPS

Drink Black Coffee

The caffeine in coffee can effectively boost your metabolism. This is the perfect start to a good run.

Drink Plenty of Water

Always have a water bottle with you to keep your body hydrated. Only consume sports drinks if you’re doing a super intense workout.

Time Your Meals

Make sure to eat according to your running schedule. If you are running in the morning, breakfast should be your biggest meal of the day.

SUPPORT ITEMS

Watch Your Heart Rate

Use a heart rate monitor to know how hard your heart is working and prevent burnout.

Make a Workout Mix

Listening to high-tempo music during warm-up leads to better performance, even when there’s no music playing during the actual run.

Dress the Part

If you dress appropriately for the weather, you’ll have a longer, more enjoyable run. That said, you may want to start investing in some technical running clothes.

ACKNOWLEDGE PLATEAUS

Once you stop seeing results from running, change things up. Your body stops improving when it gets too used to routine.

JOIN MARATHONS

Competition can make you push yourself harder. Training for a marathon is one of the best ways to lose weight.

SET GOALS

Setting realistic goals is necessary for success. Determine the ideal weight for your body type and keep that in mind whenever you run.

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Balewala ang pagtakbo natin araw-araw kung hindi rin natin alam kung paano ang tamang pamamaraan nito. Kaya sana’y makatulong ang mga tips na narito upang iyong maisakatuparan ang iyong #weightlossgoals 😉👍✔️

(Photo and info from Google Images, Running Addicted – www.RunningAddicted.com)

MGA KATOTOHANAN TUNGKOL SA PAGTAKBO AT PAGBABAWAS NG TIMBANG

Marami ang naniniwala na ang pagtakbo raw ay nakatutulong sa pagpapapayat at pagbabawas ng timbang. Ngunit gaano nga ba ito katotoo? Sa blog post na ito, aalamin natin kung paano ito nakakapagpapayat at nakakabawas ng sobrang timbang. 🏃🏃🏃

CALORIES WILL NOT “AFTER BURN”

Some tend to think that you will burn calories after you finish a run and while it to some extend is true, the amount of burned calories is as low as maximum of 30 calories for the faster runners. So try to only concentrate on the calories you burn while running. Gradually build up your stamina and speed and make you runs more intensive and longer.

RUN MORE THAN 1 HOUR

It is important to remember that if your goals by running is to lose weight, you need to run more than one hour. Generally if you are overweight, you run slower, therefore you need to run longer.

MODERATE EXERCISE IS NOT ENOUGH

Some tend to think that exercise over a long period of time performed at medium pace will make you lose weight. This isn’t quite the truth. It may help your health in general, but the body only cares about the calories you burn here and now so therefore each run needs to be as intensive and long as possible in order to lose weight.

RUN EVERYDAY

Okay, so running every day is, for most people, not an option but you need to run at least 5 times a week if your goal is to lose weight.

RUN INTENSIVELY

The faster you run, the more calories you burn. This is a bit of an obstacle especially for those who are new to running. But you will gradually be able to pick up speed. So start up slow and in your own tempo to avoid injuries and gradually try to pick up speed and intensity.

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Now aside from losing weight, another good thing is that running for many becomes an addiction. So while in the beginning it may seem hard, once you pass the first obstacles and see results and get better health, you will most likely even adopt a new lifestyle with healthier food and an overall better health with less stress in life and less risks of diseases and illness. So put on those running shoes and get going! 👟🏃

(Photo and info from Google Images. Infograph produced by CRAZY SPORT)