Find the number of reasons you are running but not losing weight especially for overweight or you are not able to lose belly fat even after running long distance.
In the month of January, most people take a resolution to lose weight and start running or signup for the gym. And always, or almost many a time, people usually rush to the same strategy that is cardio sessions on treadmill, elliptical or bicycle to lose weight fast.
Is running and cardio the ideal solution for weight loss. Is it really as effective as people think. Let’s find out whether running is the best way to lose weight and why you are running but not losing weight.
Reason people chose to run in order to lose weight fast
As a rule, people who want to start exercising and lose weight choose to go running because they are looking for something simple and affordable in their pockets and that is why it is one of the most used options. However, what might seem simple and affordable for all budgets (people may think they only need a pair of running shoes), it really is not so much.
Running and caloric expenditure
Most people tend to think the when they regularly run the don’t have to worry about diet.
One factor to keep in mind when it comes to running is the caloric expenditure, although we usually keep the estimates and tend to think that you spend more calories than we are actually burning. If you are running but not losing weight then it is necessary to cut calories intake.
You can combine running with various other exercises and benefit from that. You can also try HIIT protocol to increase the effect of running so that you can burn more calories. Despite being a training protocol not recommended for overweight people (because of the high impact on joints and cardiovascular risk), HIIT has proven to be more effective for fat burning and thus for weight loss.
Main problems when starting to run
Undoubtedly, as we mentioned before, there are certain aspects to take into account before starting to run and if you are not losing weight with the regular running training, few people take into account (and yet are vital to our health):
- Physical test : This is undoubtedly the most important aspect to take into account. Performing an exercise test before starting physical activity helps us to know our thresholds of attempt and avoid the danger that can lead to serious health problems or even, and unfortunately have already occurred.
- Study of the tread: To run, the most important part of our heart are our feet, and therefore we must take care of them properly. Through a study of the tread, we can see what is our way of treading (if we step more with the inside, with the outside or we have neutral tread) and this way to choose better the type of shoe. In addition, with the study of the foot can prevent problems in the knees or the hip, since we must not forget that our whole body functions as a chain and a problem in the foot can lead to problems at the neck level.
- Expert trainer: And another expense that we should take into account also if we have never run are that of a personal trainer who teaches us a correct technique to avoid running in bad postures, stepping incorrectly, balancing arms well when running. In addition, today with the proliferation of accessories and apps to run the expense that we initially thought were just going to be sneakers, we can shoot quite a bit.
Is running optimal for weight loss
Now, running as a means of thinning presents a question that is repeated again and again: is it optimal to lose weight with running. The answer is yes, but it also depends on individual, for example, to begin to perform cardio with a person who presents a severe picture of being overweight or obese, would not be the most indicated first, for his lack of cardiorespiratory resistance, and secondly because of the problems that the impact of the running would have on their joints.
Having clarified that we should study each case to find out whether or not it is the best option to lose weight, we should point out that traditional cardio can be a good way to lose weight for a certain time, since the body will start adaptations and, as the time and training, we will need more race time to burn calories, so it will become necessary to change methodology.
Overweight people: running but not losing weight
When we treat the subject of sport and overweight, we must take into account that overweight people may not be able to perform all types of exercises due to their pathology, and therefore we must adapt the exercise to their conditions and limitations.
In the case of the overweight people, the first thing we should evaluate is the degree of overweight the person has in order to see if we can start the race or we must carry out another type of training aimed at losing weight until we can introduce the person in our routine.
Therefore, in order to talk about detriments and benefits of the overweight people, we should first see how much the person is overweight. This you can find using the following chart given below:
|27-29'9||TYPE II OVERHEAD (PRE-OBESITY)|
|30-34'9||OBESITY TYPE I|
|35-39'9||OBESITY TYPE II|
|40-49'9||OBESITY TYPE III (MORBID)|
|> 50||OBESITY TYPE IV (EXTREME)|
It should be noted that although classification based on BMI has been criticized in recent years because it does not take into account the particularities of each person (for example, a bodybuilder would classify as an obese and athletes with percentages of fat below 10%), it can serve as an approximation and orientation.
Therefore, considering the different degrees of overweight, cardiovascular exercise for those who were overweight with type II or higher would initially be discouraged because of the risks involved, and for those who presented an overweight type I would recommend it moderately and if it can be, supervised and controlled by a personal trainer specializing in overweight and obese people.
Of course, training models such as HIIT would be totally contraindicated for overweight people (and even more obese) because of the force that is generated when treading if a person is overweight or obese and absorb our joints, which can lead to injuries.
Benefits of the running
- Increased caloric expenditure: Obviously, for an overweight person the running will mean an increase in caloric expenditure, which will translate into an increase in energy expenditure (do not forget that stored fat is originally a source of energy).
- End of sedentary lifestyle: Normally, people with obesity are usually sedentary people, so the running will mean the end of this “model of life” and give way to a more active model.
- Activation of metabolism: The introduction of physical exercise into the lifestyle of a sedentary person will allow it to activate and accelerate its metabolism, which in the long run will help you with many things.
Harms of running on overweight people
- Impact on the joints: For an overweight person, introducing him directly to the active running schedule, can destroy the joints due to the biomechanical impact in them (being overweight, the impact generated because of sudden running will be greater, which is dangerous for joints).
- Lack of physical condition: It can lead to more serious problems. An overweight person is totally lacking in physical fitness, so before introducing him to cardiovascular exercise we must carry out a pre-conditioning with other types of exercises ( strength training, cardiovascular exercise in a bicycle or elliptical gym ) so that we are acquiring a basis and minimizing risks.
- Lumbar pain: If you have ever seen an obese or overweight person running, you will have noticed that they tend to run with the trunk slightly (in some cases exaggeratedly) thrown forward. This is due to the “extra weight” from belly fat supposes and that propels them to go “thrown forward”, which in the long term can translate into an increase of pain in the lumbar.
Other alternatives to lose weight and get in shape
So if you are overweight or obese and want to get in shape, what other alternatives do you have.
Walking rhythm changes
For an overweight or obese person, an option that we can include in training is to make changes of pace while walking. An example would be to start walking at a gentle pace for five minutes and for two minutes to accelerate the pace enough that we notice that the body demands a little more. And repeat this sequence for 20 minutes for example.
With the passage of the days, we would reduce the time we spent walking at a gentle pace and increasing the pace we walked fast, and we could gradually introduce periods of fast walking alternating with periods of light trotting.
No, I did not mean HIIT (High-Intensity Interval Training). The acronym HIPT corresponds to what is known as High-Intensity Power Training, ie, High-Intensity Strength Training.
This type of training is characterized by taking the structuring of HIIT workouts and performing with weights or bodybuilding apparatus. An exercise is performed for X seconds or during X repetitions and either a rest period follows, or we tie it with another exercise.
However, given that its original idea is a high-intensity exercise (and as we said at the outset these protocols are contraindicated for overweight people), we should adopt this protocol for each person, in order to avoid the risks of high-intensity exercise but at the same time combine it with the benefits of weight training.
It should be noted that strength training has been shown to be highly effective in fat loss and body recomposition, so it can be a great alternative for overweight or obese people to reduce body fat, especially belly fat.