Running is one of the most popular sports to burn fat. Like other cardio exercises, running is an excellent way to shed body fat.
It is not news that the increased heart rate leads to the oxidation of different types of body fat in the body. However, it’s not just about sprinting.
Read on to find out how to run to burn fat – what should be the speed, duration, frequency, and intensity?
I am running to lose body fat.
To enhance the effects on eliminating body fat, both the number of pulsations to burn fat and the total distance must be evaluated. The maximum heart rate (MHR) value is used for this.
This figure is calculated by subtracting the age (in years) from the figure 220. For example, in a 25-year-old man, his FMC is 195 beats per minute (220 – 25 = 195). The ideal number of pulsations to eliminate body fat is calculated based on this reference. (1)
Heart rate to shed body fat.
When the objective is to run to eliminate body fat, the idea is to maintain the heart rate in the aerobic zone (1). We recommend electronic devices such as the chest strap heart rate monitor to determine this. The ideal heart rate for running is the fat-burning or aerobic zone.
- Very soft pulse – at rest: 35-40% MHR (60-80 bpm for 30-year-olds)
- Soft pulse – warm-up: 50-60% FCM (95-115 ppm)
- Ritmo moderado – 60-70% FCM (115-135 ppm)
- Aerobic zone : 70-80% FCM (135-150 bpm) The best number of pulsations to eliminate body fat
- Intense pulse – resistance exercises: 80-90% MHR (150-170 bpm)
- Maximum pulse – dangerous “red” zone: 90-95% FCM (170-180 bpm)
What is the speed at which to run?
According to studies, the ideal speed you have to run to burn fat is 9 – 10 km / h. (1) (2) An advanced athlete can increase up to 12 km / h.
A variation from minimum to maximum speed has been confirmed to be an effective strategy for muscle development in the legs.
Running is where a beginner usually starts to lose fat. However, if the technique is not learned, running can be dangerous for the joints, particularly for overweight people.
How much fat is burned when running?
Recent research affirms (1) (2) that running for 30 minutes in the aerobic zone consumes 146 Kcal. Of which 73 Kcal (50%) are fat. If we consider that 1 g of fat equals 9 KCal, then 4 g of fat are burned.
With these data, it is explicit that food is essential to maintain body weight. While running to lose fat is possible, avoiding an extra portion at dinner is much more effective.
Does running at high speed help you burn fat?
It is a fact that running at high speed is adequate for burning fat. It is a way to increase your heart rate and release adrenaline, increasing the number of oxidized fats. However, failing to maintain a safe heart rate can cause deterioration in the cardiovascular system.
Training at a high heart rate is only recommended for a maximum of 1 and always emphasizes technique. Advanced athletes can run faster for up to twice as long. However, it is a skill that must be developed progressively.
Suppose a beginner decides to run at maximum speed, the levels of the stress hormone: cortisol rise to excessively high values. A spike occurs at 15 minutes, and then another at 40; this can be counterproductive in the long run.
When running to burn fat, it is more important to keep it going. If a beginner decides to run at higher speeds, it is recommended to take BCAA amino acids to avoid muscle destruction.
The duration and distance are just as crucial as the keystrokes.
To eliminate body fat by running, the duration of the training is just as important as the intensity. In terms of calories, running 30 minutes at a moderate jog is the same as running 15 minutes at full speed. In the first case, the cardiovascular system and the joints are protected, not in the second.
Some trainers recommend training on an empty stomach to shed fat. This is because the body does not have stores of muscle glycogen stores. In this way, fats are available as the primary source of energy. These techniques must be implemented by advanced athletes and under the assistance of a professional.
Running to lose fat is possible. It is recommended to keep the heart rate at 135 – 150 per minute.
Keeping the heart rate in this zone allows the body to extract the highest percentage of calories from fat stores.
Running 30 minutes at an aerobic heart rate burns about 150 KCal—the equivalent of 15 minutes of running at top speed.
The speed to run to eliminate fat is 9–10 km / h.