Help. About running.

[amanda_mu]

Hey,
I've been running to lose weight since 3 weeks ago. I get firm, more muscle. But I still cant say a major difference on the scale.
Someone said the heart rate,when you are training, should be 60%-70%. I wonder what this means EXACTLY. Isn't your heart supposed to beat FASTER when you are running? What about that 60 percent thing?

Plus, when can I see the changes?

Details provided: I run 20 or 30 mins every night, eating white meat (fish and chicken), on a diet.

Any advice is appreciated.

 

[freddy1]

60-70% refers to 60-70% of your maximum heart rate. your maximum heart rate is about 220 minus your age.

so for example if you are 20 years old, you want your heart rate to be between abaout 120 and 140 beast per minute while running.

when you will see changes depends on your body...it may take a while but as long as your are exercising and eating well, you will see changes.

 

[dswithers]

The best way to loose fat is HIIT (high intensity interval training). Look through the other threads it has been explained in detail many times. Long slow runs burn more fat during the exercise, but HIIT continues to burn fat long after you stop by stimulating maximum release of HGH.