A running program for the obese can be defined as an intensive workout program, that can lead to burning off fat in a high-accelerated state, as compared to any other exercise program for obesity. It can also be described as a fastest and easiest method for losing weight. Many obese people want to take up running as a form of exercise for weight loss because of several advantages associated with it. Running can burn off more calories than any other form of fat-burning exercises. Research studies suggest that when you are running or jogging for a mile, you end up with nearly 100 calories of fat loss, which is a big number. If you run for half an hour for 4 days in a week, then the overall metabolic rate of your body increases many times. Thus, the accumulated fat gets burned out even when you are not doing the exercises. Running decreases the fat content of the body and develops lean muscles. It helps in toning up the muscles and improves the shape of the body. Another benefit of running and jogging is that it does not require you to follow any strict diet regime.
How to Begin a Running Program for Obese People?
The best part of this program is that it can be done anywhere. You can choose a running track, or a sidewalk, or a treadmill in a gym. If you have never run before and you have just started off, you should take it rather easily. At this stage, the duration of each running program should not be more than half an hour and for only three days in a week. For beginners, who are not runners should combine running and walking. Also, it is necessary to remember that doing too much too soon can do more harm than good as it could result in injuries. Each person knows his/her body better, so it is important to understand your body’s indications, that is, whether or not, you are comfortable with the program and only then continue with the same.
First of all, walk a distance of one-fourth of a mile. While walking, you should be careful to hit the ground with your heels first. As your body muscles are not used to running, walking should be followed by some simple stretching exercises to stretch your muscles. This will add flexibility to your muscles and prevent any injury. This will also enable you to run more efficiently. Once you are done with warm up, start running. While running, keep your strides open and long. You should bend your knees every time your feet is landing. Your elbows should be positioned at right angle. If you maintain this body posture during running, then it will be a balanced run and your body will yield maximum benefits. At the end of the run, walk again for about 10 minutes. This walking exercise is essential to cool down your body and the heart, lungs, as well as the muscles will get a scope to recover.
When you are comfortable in running three days a week, you can change the schedule to four times in a week. Later, it can be increased to 5 days, as well. Once you are comfortable in running 5 days for half an hour, you should focus on increasing both time and distance of running in the scheduled half an hour. Adding some extra miles to your regime should be done carefully or else your muscles may get hurt. You can run longer distance but you need to slow down the speed. Slow running for a longer duration is helpful in burning more fat.
Some Tips for Running to Burn Fat
When you are beginning a running program, it is compulsory that you seek the advice of your physician, to check out that your body is capable of taking up such an exercise program or not.
When you plan to take up this exercise to burn fat, it is necessary that you get yourself a good pair of running shoes. They will ensure that you do not get sore leg muscles after running.
The clothes you are wearing should make you feel comfortable. A tee-shirt and a pair of shorts are the most preferred clothes used for running. It is also very important that the clothes keep you dry and maintain normal perspiration.
During an obese running program, you should strictly stay away from chocolates, ice creams, crisps, and other such food items. You may feel tempted to reward yourself with these types of foods. However, such foods have more calories than you can burn during the run.
Avoid any meal before the running program. Rather drink some water but not too much of it. After you have finished running, drinking water is a must in order to rehydrate yourself.
Most importantly, do not overdo your running exercise. This is because, too much of exercise will leave you exhausted and you will lose the enthusiasm to stay with the schedule.
Beginning a running program for obese is not a big deal but you should stay motivated throughout the program. Those who have taken this up for losing weight, have surprisingly found that they have steadily lost almost 2-3 kg of weight every week. The best part is that this weight loss can be sustained for a long time.