Running calorie burn

Calorie burning occurs in the body all the time. To speed up this process, the body needs physical activity. The easiest way is to run. It does not require a lot of money, special equipment and a lot of time.

How many calories does running burn?

Energy expenditure while running depends on the gender of the person and the type of run:

Men waste more energy, as they are larger and more enduring than women.

Running on flat terrain

Running on a flat surface improves the general condition of the body, improves the level of physical fitness and endurance. When maintaining the pattern of jogging for a long time, it heals the body.

The benefits of running:

• Warming up the body;
• Support for muscle tone;
• Strengthening the heart and circulatory system;
• Saturation of organs and tissues with oxygen;
• Strengthening immunity;
• Keeping your body in shape.

For jogging, several features must be observed:

1. Place for classes. It is best to select a stadium near the house, walking paths, park paths. When using a treadmill, the area should be well ventilated.
2. To achieve the desired result, you must run for at least 30 minutes a day.
3. Choosing the right clothes and shoes. The sports uniform should be comfortable, not cause discomfort, not squeeze the stomach, not rub.
4. The rhythm of running is constantly changing: accelerating, slowing down. This will help you achieve the best result.
5. Running is also used as a warm-up, which lasts 15-20 minutes. Then do strength exercises to strengthen the muscles.

Running up the stairs or uphill

Running uphill or climbing stairs is more difficult. It burns 100 calories in 10 minutes. There is an additional load on the legs and body.

Possesses useful properties:

• Develops endurance;
• Improves heart function, saturates the body with oxygen;
• Develops willpower;
• Improves the functioning of the nerve endings associated with working muscles;
• Burns a lot of calories;
• Strengthens the muscles of the whole body.

Several methods are used for such a run:

• Running on hilly surfaces;
• Using a ladder;
• Use of exercise equipment, lifting up;
• Lifting up with weight dumbbells.

Training features:

1. The stride length should be shorter than when running on a flat surface;
2. Frequent steps help to reduce the load;
3. The body must be maintained in a straight position, make sure that it does not tilt forward;
4. At the beginning of the workout, running is even, gradually accelerating;
5. When stepping over, the feet are placed on the front, if you put your foot on the whole foot, the body will get tired faster.

How to burn calories by running?

To burn calories by running, you must follow a number of rules and recommendations, decide on the type of running, and determine the goal of training. To achieve your goals, you need to run regularly.

Basic Running Rules for Burning Calories

To burn calories intensively while running, you must follow a number of rules:

• The duration of the run is at least 40 minutes, after this time the body begins to consume fat;
• Do not eat 2 hours before training;
• Before jogging, it is useful to take a contrast shower to tone the muscles, after which the body tolerates stress more easily;
• It is recommended to do a little warm-up before running to avoid injury;
• To burn calories faster, you need to monitor your diet between workouts. Exclude from the diet: fried, sweet, flour, fast food;
• After jogging, walking for 10-15 minutes is recommended;
• Dress for the weather to avoid getting a cold after running;
• The load on the body is increased gradually, increasing the duration of the run every week;
• For an improved result, it is recommended to run 3-5 times a week.

Calorie consumption versus distance

Depending on the distance, calories are burned at the rate: per 1 km - 250 kcal. The duration of the run is 7 minutes.

The greater the distance, the more calories are consumed, however there are limitations:

• For beginners, running should be measured. The distance is not so much important as the duration of the training;
• The distance is increased gradually, focusing on the state of health;
• Distances of 4-5 km can be overcome by people with good physical training;
• If the body mass index is more than 35, then the distance of 2 km cannot be overcome. This will cause heart and joint problems;
• When overcoming a distance of 3 km, 450-500 calories are burned in 15 minutes. Such training is not recommended for people with a body mass index over 30.

Calorie Consumption by Running Type

The loss of calories depends on the intensity of the run, the person's body weight and the duration of the workout:

Less weight means less energy consumption.

Balancing calorie intake and expenditure

If you want to lose weight, you need to create a calorie deficit for the body so that the body can spend stored fat.

When gaining muscle mass, it is necessary to increase the calorie content of meals. The basis of the diet should be foods high in protein. To keep the body in shape, calorie intake must be expended.

How to calculate the calorie content of a meal:

1. The calculation is carried out for 100 grams of the product;
2. It is advisable to weigh the food before taking it, this will give a clearer picture;
3. It is important to maintain a balance of proteins, fats and carbohydrates, their ratio is 1: 1: 3;
4. You can keep a food diary in the gadgets application, or write everything down manually;
5. To calculate the number of calories per day, you can contact a nutritionist, or make a calculation through the Internet program.

Calorie burn while running depends on training intensity, distance, weight, species. On average, 250 kcal is burned per 1 km of running. It is necessary to train several times a week for at least 40 minutes. Use sportswear made from natural fabrics, dress for the weather, monitor your diet.

Watch the video: Whats the difference in calorie burn between walking, jogging and running? (November 2024).