You know this because you’ve read / seen / heard it everywhere for years: Controlled weight loss obviously goes through diet, but also through regular physical activity. And what could be better than running, which is the easiest to practice, to move efficiently?
But beware: if you have decided to take out your sneakers, there are a few golden rules to follow to see real effects on your figure. Professor François Carré, cardiologist and sports doctor at Rennes University Hospital, explains them in detail here.
Do half-hour sessions alternating between gaits
In terms of numbers, our expert’s recommendations are very clear: “I would say you have to do between 2 and 3 sessions of 30 minutes per week, with moderate shortness of breath. That is, at a pace that allows you to speak. “ And this does not matter your age: “This look is personal. Someone 75 years old will jog at 4 km / h, and someone 20 years old will jog at 10 km / h. “
But that’s not all: to burn calories efficiently and avoid having to run for too long, Professor Carré also advises you to do a little split : “During a session, do 3 sets during which you will accelerate for 1 minute and return to your initial pace for 5 minutes. “
Adapt your sessions to your profile
If you’ve never run or resume sport after a long break, however, you can start by making 15-minute sessions. “You will increase the dose depending on how you feel”, explains Professor Carré. “You don’t want activity to disgust you. If it takes three hours to recover after a session, you won’t do it again. So think gradually, and set reasonable goals. “
Of course, these guidelines are only applicable if you do not have a chronic illness or alarming symptoms: “If you notice the slightest abnormality or take medication every day, consult your doctor before starting to run”, recommends Professor Carré. “In addition, I advise overweight people to prefer cycling or swimming. In their case, running will not be the most suitable activity. “
Watch your diet, not the scale!
Beyond the actual running sessions, don’t forget that this activity must be accompanied by a change in eating habits. Quite simply because you would risk running for nothing, or almost! “Already, we must not eat more” explains François Carré. “You have to burn more calories than you provide. And beware of reward stocks, too. By eating a cake because you ran well, you will quickly regain the lost calories. “
And that’s not all. “Running is not necessarily going to lose weight because you will be replacing fat with muscle. And a pound of muscle weighs as much as a pound of fat. ” How do you know if your efforts are paying off? ” Trust your waistline, not the scale! “
And, of course, these regular outings will be just as ineffective if you are not moving on a daily basis. It is, for example, recommended to take at least 10,000 steps each day. “And if you are sitting all day, get up to do a few movements every hour, or every two hours”, concludes the specialist, who also recalls that running is not mandatory to lose weight: “You can also cycle. It works very well. A 30-minute running session is equivalent to 40 minutes of mountain biking and 50 minutes of normal cycling ”. It’s noted, Professor!
Also read:
- 6 tips to finally start running
- Why walking is (really) good for you