At the top of every year, New Year’s resolutions get made and the most cliché of all resolutions is to lose weight. As gym memberships spike it is clear that many people try to lose weight through working out. There are a myriad of options from weight lifting, running, Zumba, or step aerobics; one promising option for weight loss is triathlon. Each of the three core sports has its own benefits and combining that create a power house of total body fitness.
According to Jenny Billings Beaver, the aquatics director at the NOMAD Aquatics and Fitness Center, swimming has great benefits in the weight loss process. According to Jenny, swimming is a great sport for weight loss since it is both aerobic and full body. Swimming creates long, lean muscles and fires metabolism rates for the remainder of your day. One feature of swimming that running and cycling can not claim is the ability to remain cooler. Swimmers do sweat, however the immersion in water will make your core temperature feel cooler. Jenny say that some concerns for beginning swimmers are making sure to use a good stretching routine to combat muscle stiffness and to use proper equipment including a swim cap since chlorine can takes a toll on everything including your hair.
Cycling is also great for weight loss. As a beginning triathlete or cyclist, speed is not your concern- time in the saddle is. Cycling at a moderate speed (12-14 mph) burns about 235 calories an hour. Cycling is not as low impact as swimming, but is still low impact when compared to running. Cycling mostly works the upper legs (quadriceps, hamstrings, and glutes), but over time lower legs and core muscles will be developed as well. Of the three triathlon disciplines, cycling is the only one where what the endurance world calls “junk miles” will also make you faster. Adding regular interval training will also speed fat loss. As a new cyclist adding some form drills with also increase your efficiency. The down side of being a beginning cyclist is that it is has the largest monetary commitment required. Bikes are not cheap, then you add accessories, and routine maintenance just like a vehicle.
Bryan Weinstein a personal trainer and fitologist for Run For Your Life, a Charlotte based running specialty store, says that running compared to other exercise burns the most calories per mile- giving the best chance of burning fat. When starting out it is very beneficial to build your endurance by gradually adding distance. If you are new to running you can still build your endurance by using run/walk programs. According to Bryan, two minutes of running and one minute of walking is a great place to start. Speed work is a good way to build your running efficiency. Running workouts similar to 4x400m increase your body’s ability to work at a harder rate with less oxygen. This will make you faster over time.
Two last points of interest for someone looking to lose weight include strength training and nutrition. As many triathletes advance they begin weight training for an edge. Weight training is a great way to tone and burn fat and is something most triathletes take for granted when they start. Lastly, remember that increasing your caloric expenditure is not a get out of jail pass to eat junk.
With all of these benefits, it is easy to see why many come to triathlon to lose weight and turn their training into a lifestyle.
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