By Dr. Bloomfield.
Spend 60 seconds a day thinking about your health.
Spend 60 seconds a day thinking about your health.
"You can't outrun a bad diet", or so the saying goes.
Running is a frequent exercise activity for people trying to lose weight. It's free, convenient (subject to the weather) and easy to do. Whether you’re a runner who wants to lose a few kilos or a non-runner who wants to start running to lose weight, there are some important things you'll need to consider.
Be realistic with your expectations. Usually, weight loss comes slowly. Part of the reason is that the brain is wired to compensate from the additional calories your burning through your run. And it will find a way, even if you don't realise it. Snacks, drinks and weekend meals will all contribute to increased calorie intake.
As many as 90% of people who lose a significant amount of weight and keep it off are regular exercisers according to The National Weight Control Registry (NWCR). It also showed that people who exercise are much less likely to yo-yo with their weight which is an excellent insight for anyone interested in long-term weight loss.
All kinds of exercise can be beneficial, but running is among the best. One of the main reasons is that people burn more calories per minute when running than they do when swimming, riding a bike or anything else.
But not all running programs will create the same results. You only have to compare the physiques of 100m sprinters to marathon runners to work that out. Understanding effective methods to run for weight loss will prevent you wasting time and get you the result you want.
Most people overestimate the number of calories they burn on the run. That's why diet is so important from a weight loss point of view. It's even possible to gain weight if you over fuel your runs. The balance between optimising diet for performance vs weight loss is the key.
The general rule is that you'll burn 150 calories for every kilometre you run. The flip side to this equation is that you'll add 400 calories if you eat just one extra slice of pizza.
That's why you don't need to push yourself too hard. It's more about consistency. Even mild to moderate intensity exercise can help reduce the muscle tissue lost through caloric restriction. Retaining muscle is essential for maintaining your basal metabolic rate which is the number of calories you burn at rest.
Remember, you are unlikely to be reading this if you're an elite athlete. From them, optimising their training plans and run-day strategies will be very important, but if you're working the corporate life, sitting for 40hours+ per week, you don’t need to go over the top. The key is to get moving, even if it means walking or slow jogging. Over time you can build up and get into jogging or running. A study in Medicine & Science in Sports & Exercise found that runners lost more weight than walkers over six years, because of the afterburn effect. Running at a high intensity will create an "afterburn", which is when your body continues to burn calories when you’re no longer moving.
You'll also want to make sure you don't forget to lift some weights.
It can make you a better runner and reduce your risk of injury. It will create more muscle mass which means you'll burn more calories at rest.
For more help, talk to your Personal Trainer Sydney CBD today.
There are lots of reasons why someone decides to get into personal training, and if a recent Fitness Australia report is accurate, there are lots of people acting on those reasons. The number of people employed as a Fitness instructor or personal trainer has more than doubled over
the past decade, though this rapid growth is starting to slow.
For some, the autonomy of being your own boss, working the hours that suit you, and experience an environment of high energy and activity is very appealing.
The trouble is, it's more difficult than it seems on the surface. Only a relatively small percentage of people who obtain their qualifications are still in the industry within ten years.
There is a myriad of reasons for this which include difficulties acquiring and retaining customers and inconsistent hours.
For those keen on taking the plunge, there are a few keys
The first is to understand precisely what qualifications you'll need to perform the role you have in mind. In Australia, the most commonly undertaken, nationally recognised qualifications are the Certificate III, and IV in Fitness. These qualifications will allow you to become a gym instructor or run classes.
The Certificate IV in Fitness allows you to operate on your own as a Personal Trainer or run outdoor boot camps.
There are many methods of learning to suit your style. The most important considerations are whether you'd like to learn face-to-face, online or a combination of the two. Then you'll want to understand the length of the course and the cost.
It's always a useful idea to join a professional association, especially when you start. It's a great way to keep up to date with industry news, trends and events. In Australia, Fitness Australia or Physical Activity Australia are the two leading professional associations.
Then you'll want to make sure you are adequately insured as a personal trainer, with cover for professional indemnity, public liability and product liability (if you're going to sell products).
Then get out there and gain some experience. It may not be the perfect role initially, but it's important to start working with real people - that's always the best way to learn. Lot's of gyms and studio have popped up and are in need of qualified personal trainers to service demand from their membership base so put together your CV and get out there. If you don't already have a network of potential clients to tap into then working for someone else initially is a great way to build this.
For long-term survival, it's going to be critical that you carve out a niche for yourself. Almost always this should reflect your passion, experience or education that give you an edge. I can safely say that there are not too many personal trainers with a medical degree which helps me differentiate from my competitors.
Ensure you commit to continuing your self-development and education. There are many reputable courses out there, and Fitness Australia has a great continuing education program with hundreds of vetted fitness courses covering a wide range of topics.
If you want to know more about what it takes to make it in the personal training industry, feel free to get in touch with Personal Trainer Sydney CBD.