Many people today are not too happy with their appearance. And in the struggle for a beautiful figure all available methods are used, starting from diets and preparations, finishing with the means of cosmetology and aesthetic medicine. On the other hand, the use of physical activity for the figure, and for the work of the whole organism, is unlikely to be denied by anyone.
Quite often, as a means to lose weight, people choose the usual sport - running. So, is it possible to improve the figure with the help of regular classes? How many calories are burned while running? How and when is it better to conduct training in order to achieve the maximum result? Answers to these questions will be of interest to many readers.
What is the use of running?
It's no secret that running is a useful pastime. Another 20-30 years ago, this kind of physical activity was considered a panacea for all diseases. Indeed, such pastime is useful for the whole body. It helps to improve the functioning of the cardiovascular system (with the right approach), the respiratory system, strengthen the muscles and increase physical endurance. Regular activity has a positive effect on the immune system, helps normalize the hormonal background.
Running in the fresh air is incredibly useful for the body. Moreover, it helps to cope with stress, calms the nervous system. And of course, like practically any physical activity, jogging helps to get rid of extra pounds and make the body more elastic.
That's why many people today are interested in questions about how many calories are burned while running and how much you can lose weight. Of course, regular classes will help make the figure more beautiful, get rid of fat deposits, and after a long time even eliminate the hated "orange peel".
How many calories are burned while running?
For many people, the important question is how much weight can be lost through regular training. For example, many people ask how many calories are burned when running for 30 minutes. In fact, the indicators here depend on the individual characteristics of the body (metabolic rate), as well as the type of run that you will use. On average, half an hour you can lose 150-350 calories. Nevertheless, it is recommended to run for at least 60 minutes if you want to lose weight. The fact is that in the first 40 minutes the body will consume the energy obtained from food in the form of carbohydrates. Only after the expiration of this time to ensure the body will begin to use fat deposits. A 30-minute run will have a good effect on the body, add vivacity and help maintain the physical form, but you can not wait for significant changes in weight.
Of course, jogging is the most popular kind of physical activity. Indeed, in fact, such charging will suit almost every person, even if he does not have physical training. Therefore, many people are interested in questions about how many calories are burned per hour of running. Naturally, everything here will depend on your speed, metabolic features and other indicators. Nevertheless, the expenditure of calories when running is on average 500-600 kcal per hour.
Sprint for the most resistant
Sprint - the fastest kind of running. At the same time, a person develops a much greater speed, limbs rise higher, steps become wider. Naturally, this activity is accompanied by increased work of the leg muscles and, correspondingly, increased energy expenditure.
On the other hand, this type of running is not designed for long distances - it's unlikely that you will be able to withstand such a pace for 40-60 minutes, so it's better to alternate with running at an average pace. Moreover, physically unprepared people, as well as "runners" with various diseases, this type of running is contraindicated.
Of course, one of the most effective can be considered running on rough terrain - the territory where the plain is replaced by hills. Naturally, such jogging is much more difficult than regular jogging. On the other hand, it is more useful for leg muscles. In addition, the consumption of calories when running is about 700-800 kcal per hour, which, you will agree, is not bad. Therefore, if you have the opportunity to make such a run, you should not miss it.
The most interesting and effective in terms of losing weight is just interval running. Calories are burned faster - approximately 800-900 calories per hour. The scheme here is quite simple - the first 100 m you just need to walk, then run 300-400 meters jog, and the next 300 meters go to sprint, then go back to walking.
If it is a question of the first run, then two repetitions will suffice. Then their number should be gradually increased.
Are there any contraindications?
Of course, running, as well as any other sport, has contra-indications. And before you are interested in questions about how many calories are burned while running and whether to buy new sneakers, check out the list of contraindications:
- Chronic hypertension, high blood pressure, which can not be brought down (with running an increase in the load on the heart can lead to weight complications, including stroke).
- Other cardiovascular diseases, including arrhythmia, myocarditis, chronic heart failure, ischemia, heart disease.
- Violations of normal circulation in the lower extremities, including varicose 2 nd and 3 rd degree, obliterating endarteritis.
- Diseases of the musculoskeletal system, expressed scoliosis, osteochondrosis, arthrosis.
- Some kidney diseases (hydronephrosis, kidney lowering, urolithiasis).
- Obesity, starting with the second degree. In such cases, it is better to start losing weight with lighter types of physical activity, then you can start running on the spot and only after acquiring the appropriate physical form can you gradually switch to regular jogging.
How to run correctly?
Undoubtedly, in order to lose weight, while not harming your own health, you must observe a few simple rules.
To begin with, it should be said that the run must be done before eating. If you run in the evening, then not earlier than 2-3 hours after eating. First, it will provide energy loss due to fat deposits. Secondly, running on an empty stomach is much easier and more pleasant.
Before you start jogging, be sure to warm up. It can be stretching exercises (but do not overdo it), running on the spot or just walking fast. During the race, be sure to find the right rhythm of breathing - this will help, especially if you consider that you will have to run fairly long. Shoes and clothing must be comfortable and appropriate to the weather (do not undress before the shirt in the autumn or winter time, even if it becomes hot, since it is likely to catch a cold). By the way, if you are sick, then jogging should be postponed until full recovery.
You can drink while running, but in small quantities, just to "wet your throat". There is no earlier than half an hour after the end of the run, it is desirable that the menu included proteins and complex carbohydrates (from sweets and baked goods it is worth noting). Do not forget that regardless of the duration and intensity, your workouts will not give the expected results, if you do not correct the menu.
Experts recommend doing 3-4 times a week, and you need to run for 60-90 minutes. Of course, the first results will not appear the next day, for this you need to wait at least 2-4 weeks. After achieving the desired physical form it is necessary to run at least once a week in order to maintain the body in a tone.
When is it best to run to lose weight?
Of course, for many people, it is interesting to ask what time of day it is best to go in for sports. In fact, scientists have not yet agreed on this. There are studies that have shown the greatest effectiveness of exercise in the afternoon and evening, although this rule is hardly applicable to everyone.
When choosing the time for running, be guided first of all by the peculiarities of your own organism. If you find it difficult to get out of bed 1-2 hours earlier, then the evening run is just what you need. If you consider yourself to be a lark, wake up with the sunrise and feel cheerful, then it is better for you to run in the morning - this will provide you with an additional charge of energy.
And of course, be guided by the rhythm of life. If in the morning you do not have time for sports, the evening run will not only help you lose weight, but also calm the nervous system after an eventful and stressful day. The main thing is not to leave.