One of the most accessible and generally fortified sports is running. In order to do it, it is enough to have running shoes and sportswear - neither an instructor nor a fitness club is needed. From this article you will learn how many calories burns running, and how to make it as effective as possible in the struggle for a beautiful figure.
Burning calories when running
Running is one of the most natural for human sports. It allows the simultaneous use of all the muscles of the body, which contributes to their overall strengthening. During the training blood flow improves, a large number of capillaries are involved, blood circulation is improved, metabolism is accelerated.
It is the acceleration of metabolism that makes it possible to talk about running as the most effective means for losing weight, especially in dealing with such problem areas as the abdomen, legs and buttocks. People who regularly organize jogging do not risk getting cellulite. In addition, in the course of active activities, a lot of calories are burned, which makes it possible to achieve both long-term and short-term goals simultaneously.
Efficiency and calculation of calories during running
Many factors affect the effectiveness of jogs. So, for example, the higher the weight, the more calories the body will spend running. However, people with obesity are prohibited from running: the joints of the lower limbs are too injured.
Experts recommend running on natural soil, and not on asphalt to protect joints. In addition, it is useful to run on the rise, then on the descent, then on a straight line, to change the speed from sharp jerks to sporty walking . The more varied the load you give your body, the more calories you will spend.
The figures below are very average indicators - a lot depends on your weight and other factors listed above. So, let's consider how many calories are consumed when running:
- jogging - 400-500 calories per hour;
- running on the spot - 400-500 kcal / h;
- just walking, walking - 200-250 kcal / hour;
- Running at an increased speed (11 km / h) - 480-550 kcal / h;
- running accelerated (16 km / h) - 750-900 kcal / h;
- running uphill - 600-700 kcal / hour;
- running up the stairs - 1000 kcal / h;
- running up and down the stairs - 600 kcal / h.
Effective fat burning run - at least 30-40 minutes. For the first 20 minutes the body simply spends the calories received with food, and splits the fat deposits begins after this boundary. Every minute you stand after the first 20 minutes of running, burns fat cells from problem areas, and it makes sense to work hard to increase your endurance. And remember - one-time training does not work! Lose weight will help only regular jogging.