Everyone who wants to bring their body into shape, thinks about starting jogging. How many calories are burned while running? Unfortunately, not so much, but today we will tell you how to increase the effectiveness of the training.
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How does burning calories while running
Before you understand the system of the influence of running on weight, you need to understand what calorie is. This is a unit of heat, energy that is produced after eating. The higher-calorie food, the more energy we get, and unspent starts to be deposited in the form of fat under the skin. It is this reserve that we need to burn in order to lose weight.
If a person leads an inactive lifestyle, calories are still burned, their consumption is about 70% of consumed. It takes energy to work organs, blood circulation, respiration. Energy consumption during physical activity reaches a maximum, and therefore running is so suitable for losing weight.
During a run, a person turns on all muscle groups, the heart begins to beat faster (heart rate rises), body temperature increases.
All these processes require energy absorption, that is, calories that have been left in reserve. So the process of losing weight when running.
How much can you lose
How many calories are spent on running?
This is influenced by many factors:
- weight of a person;
- speed;
- physical fitness (people with a sedentary lifestyle while running lose more kcal than athletes);
- distance;
- training time;
- air temperature.
A person with a normal weight loses about 500-600 kcal per hour with a light jog. The more weight, the more fat is burned!
In the first hundred meters of the distance, three times less calories go than when overcoming the rest.
But it is difficult for an unprepared person to immediately take and run 5 km. It is necessary to add the load gradually.On the first day, you can run 500 m or 1 km, with mandatory respite.
Calorie consumption will increase if you change jogging (about 10 km / h) to intense (18 km / h). It’s worth running fast for no more than 1.5 minutes, then go for a jog for 3-5 minutes, then accelerate again. With the described scheme, for 1 hour, from 800 to 1000 kcal is consumed!
Depending on the distance, the following amount of energy can be lost:
- Run 1 km for about 7 minutes - an average of 250 kcal leaves. This is the easiest distance to lose weight effectively. It is recommended to overcome mileage in winter, the body will be forced to spend reserves on the generation of additional heat.
- A distance of 2 km is not recommended for overweight people, because the load on the heart is double. Run this distance within 12 minutes, and so you can remove 350 kcal.
- If you take 3 km in 16 minutes, it will take about 450-500 kcal. But for people with heart disease, such a distance is already completely contraindicated. A run of 3 km gives the best result in the summer, when there is a large loss of fluid.
- A distance of 4 and 5 km is recommended only to those who can control their breathing while jogging. Having overcome the mileage in 20 minutes, it will take about 800 kcal, which is comparable to an hour and a half fast walking.
If you do not have experience in running, then you need to start with a long distance of 3-5 km, which you will overcome by alternating intense jogging. In 1-1.5 hours it will take an average of 500 kcal.
When you decide to lose weight, but do not want to run around the streets (there are many reasons, the most common is constraint), you can also apply running on the spot.
Firstly, it burns an average of 500 kcal per hour. Secondly, you learn to control your breathing. Finally, get a toned body!
The most effective training will be if you do it every day.
But you don’t have to force yourself; running should bring joy and satisfaction, and not be a feat!
Body weight and calories
As we already wrote, a person’s weight affects the rate of energy expenditure. Consider the performance of jogging for people of different masses, if you adhere to the same speed for an hour.
People up to 65 kg:
- 10 km / h - 100 kcal;
- 12.5 km / h - 125 kcal;
- 14 km / h - 140 kcal;
- 16 km / h - 160 kcal;
- 18 km / h - 180-200 kcal.
Weight up to 75 kg:
- 10 km / h - 125 kcal;
- 12.5 km / h - 156 kcal;
- 14 km / h - 175 kcal;
- 16 km / h - 200 kcal;
- 18 km / h - 225 kcal.
Up to 85 kg:
- 10 km / h - 142 kcal;
- 12.5 km / h - 177 kcal;
- 14 km / h - 198 kcal;
- 16 km / h - 227 kcal;
- 18 km / h - 255 kcal.
Weight up to 100 and more kg:
- 10 km / h - 158 kcal;
- 12.5 km / h - 198 kcal;
- 14 km / h - 222 kcal;
- 16 km / h - 253 kcal;
- 18 km / h - 285 kcal.
Looking at the indicators, I immediately got sick of running, because the consumption is very small! But do not worry, because these are average values. And, as already mentioned, you can lose 2, or even 3 times more energy if you alternate jogging with accelerations. And when you train a little, get used to it, you can take one-time distances of 1-5 km, which, with the minimum time spent, give maximum results!
Training duration
Numerous studies have shown that a person does not evenly lose calories while running.
The first 10 minutes at a speed of 5-7 km / h, the minimum amount leaves, and then, when the heart rate increases to 140 beats per minute, the maximum energy consumption occurs.
Obese people can not train for a long time, and they are interested in whether a short workout will be productive.
Consider this issue.
- Jogging in 10 minutes. Many are sure that such a training should not be wasted, because there will be no sense from it. How wrong they are! It is after a ten-minute run that metabolic processes are accelerated twice and do not slow down for another 15-20 minutes! For such a short workout, you can burn up to three times more calories, if not at all. Moreover, short classes prepare a person for longer ones.
- With a half-hour run, you can lose an average of 200-300 kcal, half of which disappears in the last ten minutes.
It is necessary to start necessarily with a time run of at least 10 minutes, this will definitely give a positive result.
How to increase running power
Everyone, starting to engage, wants to get the maximum result.
You can increase the intensity of energy consumption in several ways:
- change the pace of running, then accelerating, then moving to a slow run;
- do not keep your hands only bent at the elbows, from time to time, make swings over your head;
- raise your knees higher (if you don’t have the strength to raise your legs high, it’s better to go for a quick run than to lash from the last forces).
At first glance, it might seem that the loss of calories when running is not so high. But even a half-hour daily run takes away 50 grams a day from the body, and this is about 18 kg in one year! Of course, as you lose weight, weight loss will slow down until it returns to normal, and this should also be taken into account before quitting training. Though not long, but daily runs, will help to lose weight without problems. Good luck
