How Much Should I Run To Lose Weight Fast?
Healthful Vitality | 03/08/2022 | How Much Should I Run To Lose Weight Fast?
Running is the preferred way of weight loss by many. There are many distinct benefits of running. It is a more natural exercise. A person also gets to experience the outside world while running. It is suitable for mental health. Running outdoor may also mean greater exposure to sunlight.
Thus, running may be particularly good for health. Especially considering that these days people are spending much more time in front of the screen.
Running may also improve the body’s balance. Over the long run, it may help reduce the risk of falls. It helps train all the big and small muscles of the legs. It may moderately help train the upper body.
Running is especially good for cardio-respiratory health. Running may considerably reduce the risk of heart disease. It may also help strengthen respiratory apparatus, and thus the risk of respiratory conditions.
How much should I run to lose weight fast?
It is a complex question. Running is also physically demanding. For example, not everyone would be able to run even 3 miles (~5 km) initially. Thus, lots would depend on the level of physical training, age, body weight, height, and so on.
Further, it would also depend on the total calorie intake. If one continues to consume too many calories, running may not help much. Or one would need to run for too long.
American Heart Association (AHA) recommends at least 30 minutes of moderate exercise five days a week. But ideally, one should exercise for 60 minutes a day for five days a week. Or five hours each week.
Running for weight loss
For weight loss, one would need to run at least one hour a day, five days a week. Further, results can be boosted by increasing the speed. Initially, most may barely run 6 miles an hour. However, achieving 8-10 miles per hour in a few months is quite possible.
Those grossly overweight have a problem that they cannot run fast enough and for prolonged intervals. It is because their heart and respiratory system cannot meet the requirements of the body.
Thus, for fast weight loss, one may start with 30 minutes a day. However, one would need to run at least 60 minutes a day to lose considerable amounts of calories. By running 60 minutes a day at a moderate pace, most can expect to burn 600-1000 calories (depends on body weight, height, age, and speed).
Running more than 60 minutes would have a more significant benefit. For example, running for 120 minutes may help lose bodyweight quite fast. In addition, it may help burn 1000 or more calories a day.
One may use online calculators to understand how many calories one can burn by running and how much weight loss to expect.
Health bands or smart watches are highly recommended gadgets for those planning to run for weight loss and health. They may not provide accurate information, but they do provide a heap of information. For example, they may tell the number of calories burnt, heart rate, the intensity of exercise, changes in physical health, and much more.
Related Article: How to Start and Maintain Healthy Habits.