As a big runner and big eaterI occasionally have problems keeping the weight down if I can’t run (2004 with plantar fasciitis, several knee injuries from football).
When the weight climbs I then have the challenge of needing to run to lose the weight but also needing to lose the weight to run pain free. I have done a lot of research and tried many things myself and with friends. There are 2 ideas I have seen repeated-
A) Exercise time - total calorie vs fat burn
B) Intensity - easy workout vs harder, heavier, faster
I have discovered in many sources that workouts over 45 minutes are the key to fat burning and ultimate weight loss. All exercise – 10 minutes core video to a 4 hour marathons- burns calories but there is research that shows lipid metabolism(fat burn) picks up after 45-60 minutes of exercise. Carbohydrate storage has been depleted and fats are converted to fuel and burned. Now a good and regular calorie burn while moderate control of food intake will result in weight loss or at least maintenance.
Another benefit of longer workouts is the resulting metabolic increase. We can burn more calories throughout the day after we have raised the burn in the workout.
As I train I watch my weight drop and eventually plateau and then focus on my food and add some changes to my workouts to continue to the ideal body structure.
The other idea addresses intensity of exercise.
In much the same way that a car burns fuel at a higher rate when driven faster or fully loaded with passengers or other weight, our bodies burn calories at different rates when we make different effort levels. Mix in some “sprints” or hard runs up hills in with the long easy runs/walks.
This can be done on the bike, the rower, elliptical and even with resistance exercises (weight lifting).
Soget up and get moving, mix it up with some hills, some speedier work and have fun- be in shape.
