Home
>
Weight Loss
>
Slowing Down Can Help You Lose Weight Faster

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 http://www.balancect.com

? BALANCE fitness.

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

house refresh service Lincolnshire ..

In The News:

Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Free up iPhone storage fast by clearing large photos and videos from Messages app. Simple steps for iOS users to delete attachments without losing chats.

Scammers are flooding inboxes with fake tracking alerts that mimic real carriers, exploiting the holiday rush to steal logins and personal data.

The Fox News AI Newsletter brings you the latest news on AI technology advancements and the challenges and opportunities AI presents now and for the future.

Texas family reunites with missing 11-year-old cat Grayson after 103 days using Petco Love Lost's AI photo matching technology and community help.

Tired of AI customer service loops? These insider tricks help you escape "frustration AI" and get real human help when you need it most for urgent issues.

Unlock richer audio from your streaming apps with simple tweaks to volume normalization, equalizer settings, and quality preferences for cleaner sound.

Scammers are sending fake Facebook settlement payout emails that mimic legitimate notices from the privacy settlement administrator to deceive users.

Holiday shopping scams surge as fake refund emails target distracted consumers during Black Friday and holiday seasons, costing Americans billions annually.

The AI-powered IRMO M1 exoskeleton features four modes, including turbo, eco, training and rest for hiking, running, cycling and sports with eight-hour battery life.

OpenAI announced upgrades for its ChatGPT Images platform on Tuesday, saying the program can now make more precise edits and produce images more quickly.

Chrome for Android now turns web articles into AI-powered podcast conversations. Get hands-free browsing with Google Gemini's natural audio summaries.