Belly fat is a scourge that most people wish they could do away with for good. It forms for several reasons, including changing hormones due to aging and consuming too many of the wrong types of foods.
One of the most effective ways to lose belly fat is cardiovascular exercise, also known as cardio. Running and jogging both count as cardio, so it makes sense that they’d help you lose belly fat, right?
Are you wondering how to shed that belly fat quickly with some cardio? Here’s what you need to know.
What Is Cardio Exercise?
Cardio is a type of exercise that works out your heart and lungs, also known as the cardiovascular system. With cardio exercises, you’ll raise your heart rate, breathe heavier, and start to sweat. Wearing a smartwatch with a heart monitor can be helpful as it can tell you tell if your heart rate is in your ideal cardio or fat-burning zone.
This type of exercise not only helps you get into better cardiovascular shape but also assists your weight loss efforts by burning calories. When paired with a healthy diet, such as one with meals filled with vegetables and whole grains, you’re more likely to lose weight, including that belly fat.
How does cardio differ from weightlifting? For one thing, weightlifting doesn’t give your cardiovascular system a workout. Yes, you’ll be burning some calories as you lift weights, but it’s just not as effective as cardio. Lifting weights focuses more on building muscle. You can gain some muscle mass with cardio, but not as much.
If your goal is to lose weight, then cardio is the key. It’s time to start running!
Six Types of Running
Speaking of running, did you know there are several different types of running? Most people just pick a park path or street and start jogging on it, using their smartwatches and apps to track their progress. However, there are many more options available when it comes to running.
1. Base Runs
When you think of running or jogging, you’re more than likely picturing a base run. This type of run is done at a standard pace and includes a running distance of fewer than six miles.
2. Distance Runs
For those who really like running or are training for a marathon or half-marathon, a distance run might be best. These are long runs, usually at least 10 miles long. Many people curb their everyday distance runs to around 12 miles, but if you are able to run farther, more power to you. Like a base run, a distance run is done at your normal pace.
3. Running in Intervals
Running in intervals is an excellent way to give your cardiovascular system and your muscles a workout. Interval running consists of running very quickly for a short distance, followed by a slow jog, and then another fast run for a short distance.
For example, you might sprint for a quarter of a mile, followed by half a mile of slow jogging. Repeat this pattern as much as you want throughout your workout.
4. Hill Intervals
Hill interval running is very similar to regular interval running, except there is a hill. You run up the hill at full speed (or close to it), then walk or jog down the hill at a slower pace. Then, you turn around and repeat it all over again.
Running uphill works different muscles than a typical run, making this an effective training method.
5. Recoveries or Slow-Downs
This type of running is a bit less intense than the intervals described above. The easiest way to describe a recovery run is with an example. Your goal is to run three miles at your regular pace. Once you’ve reached this distance, you run an extra half mile at a slower pace just to increase your distance. This extra half mile is your recovery or slow-down run.
6. Progressions
A progression run is like an interval, only in reverse. You spend more time at a slower pace than at a more intense one. You start by running a certain distance, like two miles, at your regular pace. Then, you speed things up for the next mile and run as fast as you can. Feel free to repeat this run as often as you need to.
Mixing Up Your Workouts
Over time, your body can get used to your workouts. While your performance will increase (meaning you’ll be able to run that mile faster than before), you won’t see the same impact on your body. Your weight loss might plateau, and you may not see your body fat percentage shrink as much as you’d like.
To prevent this from happening, you need to mix things up. You can use any of the runs described above and choose to do one or two of them weekly, in between your standard runs. This will keep you on a good exercise regimen that will help you become as fit and healthy as possible. Remember that consistency is the key to success, especially when you want to lose belly fat.
Plus, doing the same workouts all of the time can get boring. Sometimes, you need to mix it up just to keep things interesting. You won't get bored by switching around your exercises and even bringing some weight lighting into your schedule. Because what happens if you do get bored while working out? You’ll be less likely to keep up your routine and might just stop running altogether.
The Benefit of High-Intensity Running
On top of the obvious benefits of high-intensity running, such as getting into good physical shape and losing weight, many people are unaware of an extra upside. When you complete a high-intensity workout, you end up burning calories for several days afterward, even if you take a rest day and don’t exercise.
How? High-intensity running gives your muscles such a workout that they will continue to burn calories; this is known as “afterburn.” Once you complete a very fast run, your muscles will have received such a vigorous workout that they’ll need to repair themselves. Since this uses energy, you’ll burn calories without even trying.
Starting a Running Routine
If you want to lose belly fat by running, one way to start is by developing a running routine. Depending on your overall fitness, you may want to start slowly. You don’t want to overdo it and immediately hurt yourself, which could mean no running at all while you recover.
Instead, choose your favorite type of running, such as base running, and then pick a time of day to do it. Try doing your run one day at your chosen time. Keep aiming to run at that chosen again and again until it becomes a habit. You can start your routine by running just a few days a week and build it up from there.
In no time, you’ll have a consistent running routine that you will look forward to every day.
Eating Healthy
Of course, you can always eat what you want while starting your new running routine. However, without a healthy diet, you may not see your desired results. If you really want to lose belly fat through running, you should cut back on the amount of unhealthy food that you eat. By starting a healthy diet at the same time that you begin running, you’ll be better able to achieve your fitness goals.
One thing to keep in mind is the role of protein. You need to fuel your workouts, and protein is one of the best ways to do so. Protein provides you with plenty of energy, helping you run those distances better. By putting together a healthy meal plan that includes protein, you’ll be able to hit your goals fairly quickly.
Losing Belly Fat by Running
The answer to the main question here is yes; you can indeed lose belly fat by running. You just have to mix up your routines so that you do a base run one day followed by an interval the next. In addition, you also need to cut back on your calorie intake so that you can burn more calories through running than you take in. However, you also need to power your runs, so make sure to include plenty of protein in your diet.
Have any questions about eating well to fuel your run? No problem! Just check with the experts at MyFitFoods.
Sources:
Weight-Loss and Maintenance Strategies | Weight Management | NCBI