By Tiffany Providence
Everyone wants to lose weight while minimizing the time and effort that they spend exercising. Although it seems like a pie in the sky idea, it is actually possible. Studies have shown that running is the best way to burn fat, especially belly fat. Yet you can run extensively and hit a figurative “wall” where you won’t burn much fat and calories. While running typically burns 8 calories per minute, the burn rate decreases as you continue to run. Simply put, the longer you run, the less efficient your body becomes at burning calories. While this sounds a little bit masochistic, it’s just how the human body is engineered. The more that you run, the better your body becomes at performing the exercise and the boost in optimization translates to fewer burned calories. You should continue to run but do so in a smart fashion. Instead of going for multi-mile runs each day, save your time and the wear and tear on your body by adopting interval training. Run three to five times every week and limit these sessions to 20 minutes or less. Sprint at a fast speed to burn calories at the outset of the run and then reduce your speed to a slower jog to let your body recover. When you feel as though you are ready to ramp up the effort once again, resume your sprint. Keep alternating between sprints and jogs throughout your 20 minute run. By forcing your body to “shift gears”, you prevent it from falling into a comfort zone where few calories are burned. Interval training also serves to kick start your metabolism after you’ve completed your runs.
The Medicine & Science in Sports And Exercise group conducted a study that shows that women who perform interval runs burn significantly more calories than women who jogged at a light pace. They analyzed a group of women who ran quickly for 2 minutes and then jogged for 3 minutes (interval training) and another group that jogged for a full five minutes. They found that the group that ran in the interval style burned more calories and cut down on 4% of their body fat in the weeks after the study. The group that jogged didn’t lose weight any weight.
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