THE BEST CARDIO FOR FAT LOSS
When it comes to cardio for fat loss, running tends to be the first point of call for most people. If programmed at the right time, for the right individual this can yield amazing benefits. However, there are some considerations to make when deciding if running is the best form of cardio, for you right now.
The purpose of this article isn’t to put you off running, but to help you start asking the questions that will give you the answers you’re looking for. This approach can also help you move away from the need to feel one exercise is ‘best’, but more so which is better suited for your individual goal.
Although running is not considered to be a form of weight training, your legs will be responsible for carrying your body weight throughout the exercise. This means that with each stride (gait) there will be a considerable amount of stress placed upon the knee and surrounding joints.
This is to be expected, but the level of stress placed on the knee can be the difference between strengthening the knee joints or causing unnecessary damage. Things such as the type of running shoes you wear and your running technique can both help to minimise this impact.
But, what happens if you have both of these and you still finding that running is causing pain in your knees?
It’s common to see people just grind through it, with the mentality of ‘no pain, no gain’. I’ll be the first to tell you that this is a one-way ticket to injury, that in some cases may even cause you to regress. If you find yourself experiencing knee-pain when running, in the first instance you should always check in with your health professional to eliminate any serious underlying issues.
Outside of those who may be affected by other conditions, the main contributor of knee-pain has been identified as obesity. At a walking pace, your knee takes about 1.5 times your body weight with each step. For a person who weighs 200 pounds, each step would equate to 300 pounds of pressure placed on their knee with each step.
In running the force taken on each knee can be anywhere between 4 - 8 times your bodyweight. This means for the same person weighing 200 pounds, each step could equate anywhere between 800 to 1,600 pounds per step. Over time, this amount of strain will cause excessive wear and tear on the knees and surrounding joints.
Does this make running a bad exercise?
Definitely not, but in order to create a sustainable plan, there will be better alternatives for you to start off with. Walking as mentioned, places a lot less strain on the knee than running, making this a better option to start with. It is also a great way to build strength in the muscles and ligaments that would be used during running.
Aside from walking, some of the most important factors that will support your progress are;
Following a full-body, progressive weight training programme.
Keeping a closer eye on your energy balance, in order to create a calorie deficit.
Managing your stress.
Improving your sleep.
Increasing your daily water intake.
Additionally, there are other cardio machines that will minimise the amount of strain placed upon the knees. These include cross trainers, rowing machines, stationary bikes or the stair master.
