![]() That’s especially true if your goal is weight loss. “Research has shown that it may be best to exercise at a variety of intensities - from steady-state to high-intensity interval training,” says Carda. Not all running workouts are created equal, and different routines provide different benefits. “That’s why it’s important to regularly switch up your running workouts.” “It’s also important to keep in mind that if all you do is ‘steady-state’ running, you’ll eventually - perhaps even quickly - notice your weight loss begin to taper and plateau as your body adapts to your unchanging cardio ‘routine,'” says Trevor Thieme, C.S.C.S., BODi’s senior director of fitness and nutrition content. In short, combining running with smart eating habits is a far more powerful strategy for weight loss than focusing on running alone. ![]() That calorie burn can translate into a daily “calorie deficit,” which will result in lost pounds as long as you don’t erase it through overeating. If you weigh more, you’ll burn more, and vice versa if you weigh less. The average 150-pound person can burn about 100 calories per mile during a run. That’s especially true if you’re new to the activity, as your body will have to work overtime to keep up with the demand for energy from your muscles. “And running is one of the best ways to challenge your entire cardiovascular system,” says Carda.īecause it challenges both your cardiorespiratory and muscular systems, running can provide significant weight-loss benefits. In general, as long as the workout involves sustained activity that elevates your heart rate and keeps it high, it can be considered cardio. “Cardio workouts are all about providing an activity that challenges the heart muscle,” says Ronnie Carda, Ph.D., with the Department of Kinesiology at the University of Wisconsin-Madison.Ĭycling, swimming, and rowing qualify, of course, but so does interval training (i.e., exercise that alternates periods of intense exercise and rest, such as sprint drills or hill workouts), and circuit training (series of strength-based exercises performed back-to-back without rest).Īnd, of course, running is also high on the cardio list. Read on to learn what cardio exercise really means in the context of overall fitness and how to make sure your running routine is helping you lose weight. But in order to optimize its benefits, you need to learn how to best go about it. The simple answers are yes and yes running is cardio and you can lose fat by following a regular running routine, much like any other consistent exercise habit. ![]() But is running the best kind of cardio? And can you really lose fat by running? ![]() Running gets your heart beating, your blood pumping, and your breath heavy - so, yes, it most certainly counts as cardio. ![]()
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