When you are above weight, that is when the BMI is between 25 and 29, the race must be practiced under the guidance of a physical education professional to avoid injury and health problems. Thus, it is recommended that before you start running are tests to evaluate the ability of cardiorespiratory and health of bones and joints, for example.
In addition, it is necessary to strengthen the muscles, to calculate the beats of the heart, set a goal and make a proper nutrition before and after training of the race to have benefits.
Normally, running is one of the physical activities that more fat burning and helps you lose weight more quickly, since it occurs the exchange of fat mass for lean mass, however it is important to run at least 3 times per week. Learn how the race can lose weight.
Some tips that are important for anyone who wants to run and you are over weight, include:
1. Plan workouts with a trainer
The training of the race should always be planned for a fitness coach or trainer that should establish an individual plan tailored to the capabilities and limitations of the person.
However, sometimes, the race can not be the first option for those who are overweight, it may be necessary to do a progressive training as can be seen in the table, starting with a light walk for about 30 minutes. According to the evolution of the person, the coach can recommend a walk with the trot, which is a walk with a rhythm a little bit more intense, or slow running, for example. Get to know the main benefits of walking.
The difficulty of the workout should increase in a gradual way, since the race is a physical activity with a large impact on joints, especially the knees, in addition to requiring a good capacity of the heart.
2. Choose the best route
You should opt for running on grass, dirt paths plans, or even on the mat and prevent sliding on the asphalt, because the risk of injury can be greater. In addition, one must choose paths plans and avoid ups and downs for the race to be the most effective.
3. Calculate the cardiac rhythm
It is also important to calculate the maximum heart beats per minute that happens in the effort so that there is no overload of the heart during exercise. To calculate the beats that the heart should attain during the race, you can apply the following formula: 208 – (0.7 x age in years). For example, a person with 30 years must calculate: 208 – (0.7 x 30) = 187, which are the number of beats per minute that the heart should attain during the race.
4. Strengthen the muscles
When is a corridor with overweight it is essential to do weight training, mainly of the muscles of the legs to prevent injuries in the knee and ankle, which are common in runners.
This way, you can do squats, crunches, planks, and use the devices that work the hip and the muscles at the back of the leg, always with an indication of the teacher of the academy.
5. Running accompanied
Normally, running in the company of a colleague, friend, or teacher acts as a stimulus causing a person to feel more capable of achieving its goals.
6. Set a goal
It is fundamental to define a distance, which should not exceed 5 Km in the first month, and that can be progressively increased. For example, you can increase 1 Km in each race week, if the coach notices that the person is well conditioned. When you set the goal, the person can better focus your concentration, finding ways to overcome.
7. Breathe correctly
To run you must use abdominal breathing, using the diaphragm, inhaling for 3 strides and exhaling for 2 passed, since it allows for the expiration to be used to the feet staggered, avoiding the risk of injury, in addition to have greater oxygen uptake.
Before you start running
When you are overweight, and if you want to start running it is crucial to go to the doctor to make the necessary examinations and find out if he is fit to race. This way, you should:
To evaluate the BMI,that is between 25 and 29 when the person is overweight. Learn how to calculate BMI;
To assess the rate of body fat, which varies with age and sex but, usually, must be less than 18% in men and less than 25% in women;
Measure the abdominal circumference, which should be less than 80 cm in women and 90 cm in men;
Do a test ergoespirométrico, which evaluates the level of physical fitness, the functioning of the heart and lungs;
Make blood testto assess glucose, triglycerides and cholesterol, for example.
Only after going to the doctor is that the coach can prescribe a workout for the person to be able to lose weight and run without taking risks.
What to eat before and after race
When you are overweight, you should consult a nutritionist so that you can have a diet tailored to their needs. The correct feeding is critical before and after the race, since it is necessary to provide adequate power needs, reduce muscle damage and promote physical recovery.
In addition, drink at least half liter of water during the race and use a running shoes lightweight, comfortable and appropriate to the type of stride is the key.