Many people today are not too happy with their own appearance. And in the struggle for a beautiful figure, all available methods are used, ranging from diets and preparations, to means of cosmetology and aesthetic medicine. On the other hand, the benefit of physical activity for the figure, and for the work of the whole organism, hardly anyone will undertake to deny.
Quite often, people choose their usual sport - jogging as a means for losing weight. So is it possible to improve the shape with the help of regular exercises? How many calories are burned while running? How and when is it best to train in order to achieve maximum results? Answers to these questions will be interesting to many readers.
What is useful running?
It's no secret that running is a useful pastime. Even 20-30 years ago, this type of physical activity was considered a panacea for all diseases. And indeed, such a pastime is useful to affect the entire body. It helps to improve the cardiovascular system (with the right approach), the respiratory system, strengthen muscles and increase physical endurance. Regular activity has a positive effect on the immune system, helps to normalize hormones.
Running in the fresh air is incredibly good for the body. Moreover, it helps to cope with stress, calms the nervous system. And of course, like almost any physical activity, jogging helps to get rid of extra pounds and make the body more elastic.
That is 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, relieve body fat, 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 workouts. For example, many ask how many calories are burned when running 30 minutes in duration. In fact, the indicators here depend on the individual characteristics of the organism (metabolic rate), as well as the type of run that you will use. On average, in half an hour you can lose 150-350 kcal. Nevertheless, wishing to lose weight is recommended to run at least 60 minutes. The fact is that in the first 40 minutes the body will consume energy derived from food in the form of carbohydrates. Only after this time, body fat will be used to ensure the body. A 30-minute run will have a good effect on the body, add vitality and help maintain physical fitness, but you can hardly wait for significant changes in weight.
Of course, jogging is the most popular type of physical activity. After all, in fact, such a charge 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 will depend on your speed, metabolic features and other indicators. Nevertheless, calorie consumption when running is on average 500-600 kcal per hour.
Sprint for the most persistent
Sprint - the fastest kind of running. At the same time, a person develops a much higher speed, the limbs rise higher, the steps become wider. Naturally, such activity is accompanied by enhanced work of the muscles of the legs and, consequently, increased energy expenditure.
On the other hand, this type of running is not intended for long distances - you can hardly withstand a similar pace for 40–60 minutes, so it’s better to alternate it with running at an average pace. Moreover, physically untrained people, as well as “runners” with various diseases, this type of run is contraindicated.
Cross Country Run
Of course, one of the most effective can be considered running over rough terrain - the territory where the plain is replaced by hills. Naturally, such runs are much harder than regular jogging. On the other hand, it is more useful for leg muscles. In addition, calorie consumption when running is about 700–800 kcal per hour, which, you see, not bad. Therefore, if you have the opportunity to make such runs, do not miss it.
The most interesting and effective in terms of weight loss is precisely the interval run. Calories at the same time burned faster - about 800-900 kcal per hour. The scheme here is quite simple - the first 100 meters you just need to walk, then run 300–400 meters by jogging, and for the next 300 meters you go to a sprint, and then return to walking.
If we are talking about 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 contraindications. And before asking questions about how many calories are burned while running and whether to buy new sneakers, read the list of contraindications:
- Chronic hypertension, high blood pressure, which can not be knocked down (while running, increasing the load on the heart can lead to a lot of complications, including stroke).
- Other cardiovascular diseases, including arrhythmia, myocarditis, chronic heart failure, ischemia, heart disease.
- Disorders of normal blood circulation in the lower extremities, including 2nd and 3rd degree varices, obliterating endarteritis.
- Diseases of the musculoskeletal system, severe scoliosis, osteochondrosis, arthrosis.
- Some kidney diseases (hydronephrosis, kidney prolapse, urolithiasis).
- Obesity starting in 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, you can gradually switch to regular jogging.
How to run correctly?
Of course, in order to lose weight, while not harming their own health, you need to follow a few simple rules.
For a start it is worth saying that jogging should be carried out before meals. If you run in the evening, then not earlier than 2-3 hours after a meal. Firstly, it will ensure the loss of energy due to fat deposits. Secondly, running on an empty stomach is much easier and more pleasant.
Before starting a run, be sure to warm up. It can be muscle stretching exercises (but do not overdo it), jogging on the spot or just brisk walking. While running, be sure to find the correct breathing rhythm - this will help, especially considering that you will have to run for quite a long time. Shoes and clothes must be comfortable and fit the weather (it is not necessary to strip down to the T-shirts in autumn or winter, even if it gets hot, as there is a high probability of catching 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, only to “moisten the throat”. There is no earlier than half an hour after the end of the run, it is desirable that the menu includes proteins and complex carbohydrates (sweets and baking should be discarded). 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 practicing 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 fitness, it is worth running at least once a week in order to keep the body in good shape.
When is the best time to run to lose weight?
Of course, for many people the question of what time of day is best to play sports is interesting. In fact, scientists have not yet agreed on this. There are studies that have demonstrated the greatest efficiency of physical activity in the afternoons and evenings, although this rule is hardly applicable to everyone.
Choosing time to run, focus primarily on the features of your own body. If you find it difficult to get out of bed 1-2 hours earlier, then an evening jog is just what you need. If you consider yourself to be a lark, wake up with the sunrise and you feel cheerful, then you better run in the morning - this will provide you with an additional charge of energy.
And of course, focus on the rhythm of life. If you do not have time for sports in the morning, an evening jog will help not only to lose weight, but also to calm the nervous system after a day full of events and stresses. The main thing is not to throw.