Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Slowing Down Can Help You Lose Weight Faster


Running For Weight Loss??.Slow Down

You may be out running your fat burning hormones

So you've loved running since your track days of high school. It's simple, you can do it anywhere and all you need is some good running shoes and pair of comfy cotton footies. But now it's taken on a sub-purpose. Age has allowed those extra pounds you use to leave choking on your dust to catch up with you and hit you right in the gut, literally. There are a billion reasons (or excuses) that justify your 10 or even 20 pounds that keep you company.

You are busier now, so you don't run as often, or as fast, or as long as you use to. You're getting older and your body can't take the as much. Or maybe it was the curse of the evil eye of all those non-runners over the years. (you know they were really jealous they can't run and sweat and look as good doing it :)

Whatever your justification, the bottom line is it's time to lace up the old running shoes a little more often. For the last few weeks you've hit the ground running. Enjoying the days of old. Marveling at your new found dedication to your workout schedule. But as you get on the scale once again the numbers barely budge. The problem may be your love for running. The pure exhilaration for the sport. If you consider your self a runner then your gut instinct will tell you to run faster. Try to shave another 2 minutes off your course time.

This time however DO NOT follow your gut feeling or you will be left with your gut to feel. As runner you are use to trying to run faster, cut your course time, beat your personal best or at least don't get any slower than you already have. But if you want to drop those pounds you have to slow down and work at a lower intensity. Using a heart rate monitor is the best way to determine if you are exercising at the proper intensity to reach your weight loss goal. Heart rate monitors due exactly as the name implies. They monitor the rate in which your heart is beating. (By the way, Heart Rate monitors are an invaluable tool for any serious or even semi-serious runner, no matter what your goal is. )

Knowing your personal heart rate percentage numbers can mean the difference in reaching your goal and trying to reach your goal. For weight loss you want to work at 60% to 70% of your heart rate max (HRM). Your hear rate max is the maximum amount of times your heart can beat in a minutes. To determine that number use the standard formula of subtracting your age from 220. Then take that number and multiply it by .60 and you have 60% of your heart rate max. Follow the same steps except replace .60 with .70 and you will come us with 70% of your heart rate max. Stay between these two numbers on your heart rate monitor and you are on the straight and narrow path to weight loss. (For example someone who is 30 years old. 220-30=190 190 x .60= 114 190 x .70 = 133. A 30 year old must stay between 114 and 133 HRM for a weight loss workout)

Over these percentages of your HRM your body tells your fat burning hormones (epinephrine, nor epinephrine and growth hormones) to shut down so it can use their energy, along with all other available energy, to your respiratory system to maintain your pace.

Working above 70% of your heart rate max over an extended period of time, like your whole 45 minute run, may allow you to burn more calories but less of those calories will be from fat. In the end you don't just want to burn calories, you want to burn fat calories for lasting weight loss. When your body can't use your fat stores to burn the next place it turns is to lean muscle stores, which is the last thing you want. Lean muscle is what keeps your metabolism up and running allowing you to keep off the extra pounds. For efficient and effective weight loss we want our calories to come from our fat stores not our lean muscle store. Working over 70% HRM may be beneficial speed training but it's just not an efficient way to loose weight. Despite popular opinion of "more is better" and "faster is the best", slowing down is a faster route to loosing weight. Don't misquote me you will burn calories no matter how fast or slow you run but for weight loss you want to burn as many calories from fat as you can.

Lastly and probably most importantly when trying to loose weight weather it's 5 pounds or 50 pounds. Now isn't the time to multi-task. Pick one goal and stick to it. Don't practice for a 5K to loose weight. You'd do yourself and your recorded time a favor if you loose the weight first then start a race prep running schedule. ( To be detailed in the next article) At 60% to 70% of your HRM you may not be running at your fastest pace or pushing your personal best time. In fact you may even have to slow down to a speed walking pace. And that's okay because you will arrive at your weight loss goal a lot faster if you slowed down.

Mubarakah Ibrahim is an AFAA certified personal trainer and owner of BALANCE fitness, a personal training service for women in CT that offers in-home personal training, on-line personal training, outdoor boot camps, and hiking clubs for women. She also lectures, promotes and conducts workshops on health and fitness through out the northeast. She can be contacted by visiting her website http://www.balanceCT.com or e-mailed at balanceCT@hotmail.com

© BALANCE fitness.

Article may be reprinted without permission only in it's entirety including author bio and contact information.


MORE RESOURCES:

MyCentralJersey.com

Studies show bariatric weight loss can help fertility
MyCentralJersey.com
Bariatric surgery is an increasingly popular, safe, and effective approach for achieving sustainable weight loss, as well as reducing infertility and other health problems associated with severe obesity, such as diabetes, heart disease, cancer, high ...



Today.com

The Best Workout for Weight Loss
TIME
Everyone knows that cardio exercise—by way of a bike ride or a sprint—is key to weight loss. But a high-intensity cardio workout may do a better job of decreasing blood sugar levels than lower intensity exercise, according to a new study in Annals of ...
High-intensity training speeds weight loss, protects against diabetesToday.com

all 25 news articles »


The Skinny on Next Generation Weight Loss Treatments
Medscape
Weight loss surgery is highly effective, but less than 2% of people who are candidates for it take that step, according to one estimate. "Patients are very reluctant to undergo surgery," says Caroline Apovian, the director of the Nutrition and Weight ...



Fox News

Firm agrees to refund to settle suit over weight-loss pills
Fox News
A Salt Lake City-based company has agreed to pay refunds to consumers who purchased its weight-loss tablets to settle a class-action lawsuit that claimed its advertising slogan, "Eat All You Want & Still Lose Weight," was deceptive. Under the proposed ...

and more »


FOX31 Denver

Woman known as 'Half Ton Killer' shares weight loss story
FOX31 Denver
HOUSTON — A Texas woman once called the “Half Ton Killer,” after being accused of killing her nephew by rolling on him with her 1,000-pound frame. She cleared her name and is now motivating others with her weight loss story, KTRK reported. “I was ...
Woman Once Known as 'Half-Ton Killer' Loses 800 Pounds, Shares Weight Loss ...KTLA
Mayra Rosales Loses 800 Pounds In Dramatic Weight-Loss MakeoverThe Inquisitr
1000 pound woman called “Half Ton Killer” has significant weight loss, see her ...fox6now.com
New York's PIX11 / WPIX-TV -NEWS.com.au
all 36 news articles »


Weight Loss Reduces Atrial Size, Pericardial Fat in AF Patients
Medscape
The main study results, published in the Journal of the American Medical Association in 2013 and reported by heartwire , showed that weight loss and the management of cardiometabolic risk factors could significantly reduce the burden of AF in obese and ...



Huffington Post

To Cheat or Not to Cheat: Negotiating Weight Loss, Long-Term
Huffington Post
Within the unofficial country club of former overeaters who have dropped and kept off 100+ pounds for five years or more, there's no shortage of debate as to how it's best done. Some swear by cheat days while others feel more at ease with a scheduled ...



cleveland.com

FDA warns of hidden drugs in OxyElite, Seven Slim weight loss supplements
cleveland.com
The FDA is warning consumers about more weight loss supplements that contain pharmaceutical drug ingredients-- OxyElite Pro and Seven Slim. They are just the most recent examples in a trend of weight loss and sexual enhancement supplements, which ...
FDA Issues Warning on Four Tainted Weight Loss SupplementsMonthly Prescribing Reference
Beware Of These Weight Loss Supplements And Sexual EnhancersRTT News
FDA Issues Consumer Warning against Oxy Elite ProYouth Health Magzine

all 7 news articles »


Bowie church launches 'Biggest Loser' weight loss challenge
Gazette.Net: Maryland Community News Online
Around 20 members have signed up to participate in the church's first “Biggest Loser” weight loss challenge which kicks off March 4, said Ruth Warren of Bowie, who is helping to organize the contest through Mount Nebo's senior group Senior Adults ...

and more »


MedPage Today

Workouts for Weight Loss: How Much is Enough?
MedPage Today
Senior Executive Editor, MedPage Today Video. Patients often ask, "How much exercise do I need to do to lose weight?" MedPage Today research reviewer F. Perry Wilson, MD, examines a new study of exercise intensity and weight loss, appearing this week ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.