Running is a common form of exercise used to promote general physical fitness as well as weight loss. It can burn hundreds of calories per hour and be maintained for long periods of time, increasing the potential for weight loss. If you are trying to lose fat from your belly, regular running can help. Don't expect immediate results, however --- although you can encourage fat loss, you can't control where it occurs.
Running as Aerobic Exercise
Running is advantageous to weight-loss efforts because it is aerobic exercise. This form of exercise elevates your heart and breathing rates for the duration of the workout. The increase is sustainable by the body, allowing you to exercise for long periods of time; you can also build endurance through running and further extend your exercise time. Aerobic exercise is considered the best form of exercise for individuals trying to lose weight.
How Fat Is Burned
Fat molecules are broken down into two substances: glycerols and fatty acids. Glycerols and fatty acids are then absorbed into your organs and muscle issues, where they are further broken down to generate energy to fuel your exercise, Mayo Clinic nutritionist Katherine Zeratsky explains. The byproducts of these are then removed from these and released through your urine or exhaled through the lungs.
Targeting Fat
Running may burn fat, but when it comes to targeting fat in various parts of your body, you have no choice -- contrary to myth, you can't focus weight loss in your stomach, or any other area, by exercising the area. The body taps fat stores from all over to fuel aerobic exercise. However, with consistent exercise and weight loss, your stomach will eventually shed some of its fat content, whether it is the first place your body loses fat or one of the more stubborn regions. Everyone's body is different, so results can vary.
Considerations
Exercise often isn't enough to encourage weight loss. You also need to eat a healthy, reduced-calorie diet that causes you to burn more calories in a day than you are consuming. Increased exercise can help you achieve this, but only if you keep your eating under control. Try to exercise most days of the week. The American College of Sports Medicine recommends exercise sessions of 30 minutes a day five days a week to promote overall health, and 60 to 90 minutes of exercise five days a week to encourage weight loss.
References
- MayoClinic.com; Weight Loss Basics; March 19, 2011
- Motley Health; Health Benefits of Jogging and Running; Jon Wade; March 5, 2011
- Motley Health; How to Lose Belly Fat; Jon Wade; June 25, 2011
- American College of Sports Medicine; Physical Activity & Public Health Guidelines; 2007
- MayoClinic.com; When You Lose Weight, Where Does the Lost Fat Go?; Katherine Zeratsky, R.D., L.D.; April 30, 2010
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