Running is, without a doubt, one of the most complete and miraculous physical activities there is. In addition to burning calories, this sport is capable of bringing numerous health benefits, such as improving physical and aerobic conditioning, stimulating muscle growth, benefiting the heart and transforming your lifestyle, leaving you much happier and more fulfilled.
Combined with a balanced diet, running works as a weight loss enhancer, essential for you to achieve your dream goal of an ideal body.
But do you have any idea how many kilometers you need to run per week to achieve the desired effects in record time?
Know that science has just discovered the answer. A study carried out by the scientific journal “The Journal Of Sports Medicine and Physial Fitness” analyzed the routine of 500 beginner runners who had also adopted a balanced diet based on raw vegetables, salads and restricted bread, pasta and fast food.
With the monitoring of a GPS distributed to each of them, in order to record the weekly distance covered, the participants who ran 5 km per week were those who recorded better results in losing body fat and weight, more than those who ran greater or lesser distances during the same period.
If you’re excited about the news and are willing to take on the challenge, it’s a good idea to pay attention to your physical conditioning and start slowly.
If you are just starting out in sports, you will hardly be able to cover this distance in a single day, in the first week. Therefore, the tip is to divide your time. In other words, if you are going to exercise from Monday to Friday, run 1 km a day. At the end of the week, you will have reached your goal.
As you gain endurance, you can decrease the frequency and increase the distance per run.
Alternating running with walking is also an excellent alternative and will help you burn calories and be even healthier.
Calorie burning in running occurs not only during the exercise, but also after the activity has ended. This is because running forces the body to continue consuming an exorbitant amount of oxygen for a long time, even when you are already resting.
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