However, there are different exercises that can be done and not all are equally effective if the goal is to lose weight: “There is talk of running slower to lose weight in a call to the physiological factor, which is beta oxidation, the use of fat as fuel. Fats need the presence of oxygen to oxidize, to be used as fuel. In the case of running faster, the expenditure is directed towards other substrates or metabolic pathways”, Explains the athletics coach Fernando Díaz Sánchez in dialogue with Ámbito.
“That is why there is talk of doing a slower, aerobic exercise, which means in the presence of oxygen, and it will be a little more substantial towards that objective that you want to achieve. That is why many times walking is indicated, which is very effective.”, Clarifies the National Technician of the Cross, Trail and Mountain Area of CADA (Argentine Athletics Confederation).
Then, Díaz Sánchez explains that the duration of each job and the weekly frequency will depend exclusively on the training level, physical and clinical of each individual: “An adjustment to the metabolism needs at least a frequency of three to four times a week and the duration will depend on the capacity of each one and what the doctor has advised. It can range from 15 to 50 minutes “.
A very common mistake of people who start running is to expect good results by always doing the same exercise. Although at first there will be changes, there will come a point, not so far in time, where a ceiling will be reached, which can only be broken by varying the jobs, adding to professional supervision.
“The principle of multiplicity or variability, according to the text, is fundamental. In training we improve the good physical stress that we can inflict on the body, regulated. If we always do the same thing, homeostasis will be repetitive, it will not generate adaptations, it will not work thresholds, much less exceed them. Then the good periodization and integrated planning that you have is going to give you good results or not ”, explains the General and Technical Director of Fer Team Track & Field.
Debunking a myth
Much is said about “the best time to train.” Even some texts on the internet recommend going out to train on an empty stomach, something that can be very dangerous for our body and our organism, since we are going to subject it to a significant workload.
“There is no bibliography and in my experience I cannot say whether athletes who train in the morning or in the afternoon are better. I think that more than anything it should be regulated with work, daily or study activities, in addition to rest spaces. Obviously, the best thing would be to do your physical activity and then work. Some can and others cannot, but it is very particular. There is no timetable for better adaptations ”, analyzes Fernando Díaz Sánchez.
Something that must be emphasized before beginning any physical activity is to carry out a medical check-up to see if our body is ready to assimilate it. Launching into a job for which we do not know if we are suitable can have serious consequences for our body and our health in general.
“The first thing I ask a person for is their physical fitness. We have been accompanying it for a long time with an anthropometry, a measurement that nutritionists generally make where we can see our balances of excess muscle, bone, fat and residuals. From there, the professional can calculate what can be close to being the optimal weight of an individual so as not to injure himself and so that it is beneficial for him, a kind of torque, which we will find with the appropriate and individual training “, details the Head Coach New Balance Argentina.
Once the ideal weight is achieved, the second objective arrives, which is to maintain it. For Díaz Sánchez, the key is in conduct: “Keeping weight on both recreational and high performance is behavioral. The weight standard that the professional gives must be beneficial, pleasant and empathetic for the individual, to achieve stabilization. It is important that it can be transferred over time “.