Cardio workouts provide an effective way to quickly lose weight. Their high calorie burn makes them more effective for weight loss than other forms of exercise. Running is not for everyone. It is a highly demanding exercise. Individuals with high blood pressure or other cardiovascular risk factors should consult their doctor before beginning a running program.
Calorie Burn
As an aerobic exercise, you can't pick a much better activity than running to lose weight. A 155-lb. person will burn about 563 calories an hour, running 5 mph. If he increases his speed to 7 mph, his calorie burn increases to 809 calories an hour. The high calorie burn results from the high demands you place on your body for fuel and energy. When running, you engage not only your lower body but also your arms through the swinging actions as well as your abdominals for balance. The more muscles you use, the higher your calorie burn.
Guidelines
Proper form is essential to avoid injury and maximize calorie burn for weight loss. You should keep your arms at a 90-degree angle at your sides, moving them with the pace of your running from the shoulder. Your arms should move straight forward and backward and not cross in front of your body. In addition, your running shoes should not be worn but rather feel comfortable and able to expand for foot swelling during your activity.
Running Schedule
You do not have to run every day in order to lose weight. You can successfully train your body for the challenges of running by following a schedule of three runs per week with rest days in between, recommends the American Council on Exercise. During your rest days, you can take light to moderate intense walks which will allow you to maintain your calorie burn with less impact on your joints. It will also aid the recovery process for your muscles by increasing circulation.
Precautions
While it is effective for losing weight, it is essential to proceed slowly with a running program. Shin splints are a common injury among runners who train too quickly or for too long. Your desire to lose weight quickly therefore, should not trump a safe approach to vigorous exercise. If you have not regularly exercised for some time, you should begin with light to moderate exercise before moving onto strenuous workouts like running, recommends the American Heart Association. The intensity of your running will increase your heart rate to the upper limit of your target heart zone, making it most appropriate for those accustomed to exercise.
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