So, if would you like to know my 3 Top Ways to Run effectively to lose body fat….read on…..
Running is not something which overly appeals to me but it’s something I have to incorporate to achieve the body fat level I want. I have found super effective ways to run which means less time & distance than you think you need to do to achieve results.
First choose: Where do you prefer to run?…..Indoors on a treadmill or outside?
I personally like to do a mixture! In the summer its nice to be outside early morning. Winter time I’m not keen on the cold and I don’t perform as well, so I will change to using a treadmill. (If you decide to get a treadmill for home – ensure it’s a quality one! You get what you pay for….this is something you will be using long term so it needs to be decent & allow you to vary your workouts) http://bit.ly/fitnessoptionstreadmilljcfit
So here are My 3 Top ways to run effectively:
1 – HIIT Style (High Intensity Interval Training)
This will give you better results in half the time of a normal run. So instead of running / jogging for 30-40 minutes, which to me is very boring and I haven’t got time for with my home life, doing HIIT style running is a good time efficient option and an excellent fat burner.
Get a timer and set intervals for example: do 2 minutes gentle jog to warm up, then intervals of 20 seconds sprinting, slowing down to 1 minute jogging and repeat throughout.
2 – Hill Sprints
Find a hill which you can run up in 10 seconds fast! Gentle jog 2 minutes to warm up, hill sprint 10 seconds then gentle jog 20 seconds. Repeat hill sprint – jog x 15 times. So this is time efficient too.
If you are using a treadmill set it to high incline. Slow walk on incline then adjust speed so you are sprinting for 10 secs on incline. Reduce speed again to walking pace for 20 seconds and repeat 15 times.
3 – LISS (Low Intensity Steady State)
Start out and progress quickly into a fast run to really get your heart rate increased. Get a heart rate monitor to ensure you are in the “zone”; http://bit.ly/jcfitphoenix – accessories section. Really good value and compatible with android or apple. You need your heart rate no more than 50% of your maximum heart rate.
(Maximum heart rate is 220 minus your age)
Once you are in the zone, bring your pace down to a fast walk for 30 minutes minimum. This will burn more fat per calorie than jogging or sprinting.
So LISS is better used when you have more time as the longer you continue the better – 40 minutes would be good?
So there are my 3 Top Ways to run effectively to lose body fat….
Incorporate all if you can for variety and for most effective results. All 3 will help reduce you body fat in a different way.