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To burn fat you need to be in your target heart rate zone, which for most people is around 60-65% of their maximum heart rate. For fitter people this will be higher. You can roughly calculate your target heart rate with this simple equation:
220 - age = X
65% to 80% of X = target heart rate
The best way to measure your heart rate when running is to use a heart rate monitor which will keep track of how hard you are working, tell you how many calories you are burning and ensure you get the most out of your workout. Alternatively, a cheaper, though less accurate, option is to make sure you exercise at a speed at which you are breathing comfortably and can still carry on a conversation.
The advantages of running at this moderate intensity is that you can sustain the exercise for longer periods whilst burning more calories and minimising the risk of injury.
If you can not start running for half hour intervals straightaway, begin by walking for half an hour and gradually build more running intervals into your walking. Eventually your fitness levels will build up so that you can run the whole of your planned route. Bear in mind that you won't burn as many calories walking for half an hour (around 150 calories) as you will running for half an hour (around 300 calories).
Did you know In a recent survey of 274 Nutracheck Members 2 in 3 people found our food diary approach more successful than their previous weight loss attempts!!