Many people who want to lose weight rely on regular units. After all, all you need is a pair of running shoes – and you can speed up your heart rate.
But which style of running burns the most calories? Long but slow races, or short and intense units, are they better for losing weight?
The body quickly gets used to slow running
By comparing only calories burned, long journeys consume more energy. To really lose weight while running, there is more than that.
"Running long and uniformly is known as Cardio or LISS Steady State Steady State, low intensity," says certified coach Ali Greenman, opposite the portal "POPSUGAR".
"This type of workout will increase your heart rate, but your body will adapt fairly quickly and work effectively, which means limiting the number of calories burned," he says.
He also points out that these races stimulate your appetite faster – but high caloric intake can be a barrier to weight loss.
Better: push the heart rate
However, if you include sprint intervals in these races, you will continue to increase your heart rate and increase your weight loss. Because the heart rate increases, your body works harder.
Another advantage: you do not burn more calories at workout, but also up to 16 to 24 hours after the race.
"This phenomenon is known as post-combustion, where your body burns energy to regenerate better after strenuous exercise," said Sydney Eaton certified trainer.
In the photo gallery: Sports nutrition: the best food for runners
For maximum success: build more muscle
To lose weight effectively, it is important not only to put cardio units, but also to include strength training in your workout routine. Because the more muscle mass you have, the more calories you burn at rest.
Two to three days a week, so you should train with heavyweights. Do exercises such as squats, deadlifts and bicep curls. These simultaneously address multiple muscle groups to maximize your workout success.
Achieve a calorie deficit
Your workouts can be great – but if you do not eat well, you will not notice any results. To reduce body fat, you must achieve a caloric deficit.
"You need to burn more calories than you consume, but not less than 1,200 calories a day," said nutritionist Jim White.
Even the greatest afterburner effect is useless if your diet is not good. It is better to consume a lot of nutrient-rich foods containing protein, good fats and fiber – they will last longer.
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