Lose weight by running: how many calories are burned while running?

It's no secret that intense jogging or light jogging develops endurance, tones muscles and strengthens the body. But if you want to get rid of excess weight by running, then you just have to know how many calories are burned while running. It's easy to know about the calories burned if you use a heart rate monitor. Well, if it is not at hand - it does not matter. Calories can be counted and most.

Of course, the rate of burning calories depends on the weight, the amount of fat in the tissues and the speed of running. But the average values are as follows: running at a speed of 18 km / h allows you to lose 1280 kcal per hour. Slow running at a speed of 13 km / h burns 920 Kcal per hour.

It is impossible to calculate with 100% accuracy how many calories are wasted when running, because the organism is all individual. It is known that the male body has a higher metabolism, and therefore burns more calories. If you just now set a goal to run, start with a small five-minute run. If you have a pedometer, you can record the distance to correctly calculate how many calories are burned while running.

On average, with unhurried running at a speed of 9 km / h, 6.4 Kcal per kg of weight per hour is consumed.

When running at a speed of 10.4 km / h, 8.4 kcal per kg of weight per hour is consumed.

Running at a speed of 12 km / h allows burning 10.4 kcal per 1 kg of weight in one hour.

And finally, running at a fast pace at a speed of 16 km / h burns 14.4 Kcal per 1 kg per hour.

Of course, it is always necessary to remember that running, along with cycling, swimming, roller skating, refers to cardio exercises. In the process, the value of the pulse increases, BP rises temporarily and the body releases adrenaline. Therefore, it is not enough just to know how many calories are burned while running, you still need to correctly choose the pace of the race and calculate the distance.

Morning jogging should take place at a temperature of at least -4º C. Do not hurry, because running should be on health, and not on distance! It is best to start with a 10-minute run, and then adjust this time to increase or decrease. Each new workout is another 1 minute to your time. And monitor the pulse and measure during the training, how many calories are burned while running, will help the heart rate monitor.

Excellent self-recommended as prevention from heart disease walking. It is believed that a day must pass at least 7 kilometers (about 10,000 steps). So how many calories are burned when walking? At a speed of 4 km / h and a mass of 70 kg, about 113 Kcal / h is burnt. At a speed of 6 km / h - already 218 kcal, and when walking fast (8-9 km / h), the rate burns 422 kcal.

To go with walking is necessary, starting with the heel, and then smoothly transfer the weight of the body to the sock. Try to maintain the arch of the foot and press in constant tension, work with your hands. Elbows are pressed to the torso - they bend at right angles. The fist should be tightened, while trying to perform gentle, but rhythmic mahi hands, without tearing them from the torso. While walking, also turn the body slightly. This will help burn as many calories as possible. The head of the head should be held as if you are dragging it to the sky, and if you go uphill, do not raise your chin, otherwise the whole load will fall on your shoulders at once.