Five fat burning running programmes which are quite useful
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Five fat burning running programmes you’ll be able to tailor towards your lifestyle and goals. Why: To lose a pound of fat you must burn 3500 more calories than you eat. Jogging is the quickest method to expel energy and keeps your metabolism hiked up long after you have thrown your trainers back in the cupboard. Who: Anyone who needs to burn fat fast and cheaply. When: Do 2 or 3 of the routines below each week. Leave at least a day of rest between each run.
Pick up the tempo of fat burning running
Greatest if you need pitch-prepared fitness
The Science: If you need to get fitter, quicker and fat free you must raise your rate to a degree that is just below your lactate threshold. A newspaper in the Journal of Sports Science and Medicine found that unfit men who ran at only below their lactate threshold burned off twice as much fat as trained sportsmen.
Fat burning running schedules
“This strategy will help you to oxidise more fat and prepare your muscles and lungs for sports,” says Runner’s World’s Elizabeth Hufton. To discover your lactate threshold run at a slow pace subsequently raise your speed every 2 minutes. Discontinue when your attempt is 7 out of 10 and you feel an extreme burn in your muscles. Your breathing has gotten noticeably heavier and dialogue is not any longer possible. This speed is your lactate threshold. Now take your foot off the gas to run just below it.
The Appliance: “Run 3 sets of 15 minutes at this pace with 2 minute’s rest between each set,” says Hufton.
Take a rest
Best if you’re short on time
The Science: “Less pain, more gain,” could be the new mantra that keeps you lean. Research in the Journal of Applied Physiology found men doing 60 minutes of cardio training who took a 20-minute rest at the halfway mark, burned off more fat than men who worked out for a complete hour with no rest. It’s thought the first session mobilises the fat into your blood stream and the second session burns it off.
The Appliance: Run for half an hour at a leisurely speed. Extend your upper body for 20 minutes then run for another 30 minutes. Alternatively, you can run one 30 minute session in the morning before work and another session after work. Just don’t wear the same kit or you’ll clear the gym.
Routine buster
Best if fat burning running bores you
The Science: For a number of people, running for long intervals can be about as exciting as a double bill of The Antiques Road Show . If this is you then you’ll be pleased to hear that a study at Laval University in Quebec, Canada found people doing cardiovascular exercise for 45 minutes burnt less fat than those who did interval training for 25 minutes. If 45 minutes on the trot is too dull for you then follow the study’s 25 minutes programme to cash in on these fat zapping benefits.
The best way to do it: Warm up with a slow 3-minute jog to get your muscles ready for action. Run as quickly as you could manage for 30 seconds then rest for 60 seconds. Repeat this 8 times. Then run as quickly as possible for 60 seconds and rest for 60 seconds. Repeat this 5 times.
The afterburner
Best if you enjoy fat burn running or going to a fitness center
The Science: You can drive yourself to torch more fat by continuing to burn off calories after you have finished running. Quantifying the spaces you cover is perfect for charting your progress. But whether you run 5 kilometres in 25 minutes or 65 minutes, you will still burn precisely the same number of calories while you are doing it. A study in the Journal of the American College of Nutrition found people who did high intensity exercise in the form of long intervals burnt more calories when they were resting than people who trained at a lower intensity. Use this routine from Hufton to carry on losing weight while you are on the sofa.
The Appliance: Run 6 sets of 400 metres at a speed that is 8 out of 10 in attempt. Jog slowly for 2 minutes to recuperate. Run 8 sets of 200 metres at a speed that is 8 out of 10 in attempt. Jog slowly for 2 minutes to recuperate. Run 2 sets of 800 metres at a rate that is 8 out of 10 in attempt. Jog slowly for 4 minutes to recuperate.
Time is running out
Best if you need to develop stamina and endurance
The Science: Slow-and-steady can win the race against fat. A study published in The Canadian Journal of Sport Sciences found that when subjects increased the amount of time they ran from 30 to 45 minutes, the rate at which they burnt calories after the run doubled. When they ran for an hour they burned off 5 times more calories after their jog than after a 30 minute jog. Not a poor return in your fat burning investment.
The Appliance: “If you can’t manage to run for 45 minutes then work your way up to it by adding 5 minutes each week to what you can currently manage,” says Hufton. “You may also switch between fat burning walking and running in 10 minutes times to clock off your time.”
