Neither a fitness trainer nor a nutritionist will be able to answer unequivocally how many calories you burn while running. There are many factors on which the consumption of these very units depends; for the correct calculation, all of them should be taken into account. All tables and graphs that are found on the Internet are average values. They only give a general idea of the approximate figure, but in fact, it can be several times more or less. That is why many runners are faced with the fact that the process of losing weight stands still. It seems that he did everything according to the schedule, honestly worked on the eaten hamburger on the lane, and the arrow of the scales does not deviate to the left in any way ...
To understand how many calories running on the spot, or any other type of it (interval, shuttle, jogging, long sprint, etc.) burns, let's, first, understand what calories are, and how they are burned during physical activity. ...
What are calories?
If you are wondering how many calories are spent running per hour, first state your weight, age, and type of running activity.
In simple terms, a calorie is a unit of measure for heat that produces energy. For example, you ate a banana, in the process of assimilating it, energy was released, which gave you strength and a cheerful state of mind. If you expend a lot of energy without supplying the body with enough calories, it begins to turn to its fat stores - this is how they are burned. In other words, to lose weight, you need to spend more calories than you consume.
Calorie content of food is the amount of energy that the body will receive if it completely absorbs what has been eaten. By the way, complete digestibility is extremely rare. Unfortunately, the more harmful a product is, in terms of proper nutrition, the better it is absorbed. And vice versa, the more useful it is, the more problems with its assimilation.
All products today are marked with their calorie content - we recommend that you carefully read the labels and conduct biased counting. So you will know exactly how many calories you consumed per day, and do not exceed the daily limit. For normal life, a person needs 2,500 kcal per day, provided that he has an average build and average weight.
Balance calorie intake
Now we will very briefly describe how our body distributes calories and how they are burned:
- He starts up some of them to ensure the normal operation of all internal systems.
- The other part is used as fuel - it is burned on the move.
- And, finally, every unassimilated piece, the lean organism seeks to put aside - to hide it in the form of fat on the waist and hips. This reflex is inherent in us genetically - in order to survive in cold and hunger, our ancestors had to stock up on fat, otherwise - certain death. Today we only have to fight this gene, to remove it like a bad tooth, alas, will not work.
Adhering to the optimal balance of kcal intake means not overeating, leading an active lifestyle, and monitoring the diet so that it contains a sufficient amount of vitamins. If, nevertheless, your favorite jeans do not fit a new ass, run - this way fats are burned very quickly.
A little later we will look at how many units are burned in different types of running, and now we will consider what factors energy consumption depends on.
What determines calorie expenditure?
The Running Calorie Consumption Calculator will give you averages that you can adjust if you know what your calorie consumption depends on:
- From your weight - the more obese a person is, the more strength he needs to train;
- From age - unfortunately, with age, metabolism slows down, the process of fat deposition is much faster, but its consumption, on the contrary, slows down;
- From the type of running - the most energy-consuming are interval training, sprint for a long distance, running uphill. Jogging or walking is considered less intense physical activity, so less calories are burned with them.
How many calories do different types of running burn?
Let's figure out how many calories kcal are burned when running 1 km or in 1 hour, for this, consider the consumption for each type of load:
- With interval running for a half hour workout, you will spend about 600-800 kcal... It is contraindicated to engage in this mode for longer, as it puts too much stress on the heart;
- Sprinting at a speed of 15-18 km / h for 60 minutes will allow you to burn about 1000 kcal;
- How many calories do you think are spent when jogging, are the indicators very different from other types of running? On average, about 500 kcal, which is very good. The same amount is spent in the “Walking with Leslie Sanson” program;
- During race walking, approximately 250-300 kcal over the same period of time;
- Calm walking with a walk also requires energy consumption, but in smaller quantities - about 100 kcal.
The running calorie burn calculator includes both the distance run and the time spent on it, but you must understand that much more matters. as you ran and not how much.
How many calories do you think are burned when running 1 km for people of different weights? You will be surprised, but an obese person will spend almost 2 times more energy on this cross than a thin one. That is why intense physical activity is prohibited for strongly overweight people - the body simply cannot withstand them. They are advised to start with walking, then move on to jogging, and gradually increase the load.
Before you figure out how many calories are burned when running on the spot or up stairs, there is one thing you need to know. To lose weight, you need to burn exactly those calories that were set aside in advance, that is, fats. What's the use of just working off a lunchtime slice of pizza - your waistline won't get any smaller!
According to research, the body burns the energy obtained from food for the first 40 minutes, then it uses the glycogens stored in the liver, and only then begins to waste fats. This means that in order to lose weight, you must run for at least an hour at a time.
So, here are the recommendations we will give you at the end of the article:
- Specify how many calories are lost when running for each of its subspecies;
- Carefully monitor your diet and keep track of the calorie content - how much food you ate per day;
- Calories are calculated when running, taking into account the runner's weight - if it is greatly overestimated, feel free to add 200-300 kcal to the table value;
- Alternate workouts - make yourself extreme several times a week in the form of increasing the load;
- Do not think about how many calories you can burn in an hour of running - exercise for fun, but, in any case, do not pass it on.
Thanks for attention!
