It's no secret that intense jogging or light jogging develops endurance, tones muscles and strengthens the body. But if with the help of running you want to get rid of excess weight, then you simply must know how many calories are burned during running. Calories burned are easy to find out if you use a heart rate monitor. Well, if it is not at hand - it does not matter. Calories can be calculated by yourself.
Of course, the rate of burning calories depends on weight, the amount of fat in the tissues and running speed. But the average values are as follows: running at a speed of 18 km / h allows you to lose 1280 Kcal per hour. A leisurely run at a speed of 13 km / h burns 920 Kcal per hour.
It is impossible to completely calculate with 100% accuracy how many calories are spent on running, because the body of everyone is individual. The male body is known to have a higher metabolism, and therefore burns more calories. If you have just set yourself the goal of running, 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, when unhurriedly running at a speed of 9 km / h, 6.4 Kcal is consumed per 1 kg of weight in one hour.
When running at a speed of 10.4 km / h, 8.4 Kcal is consumed per 1 kg of weight in one hour.
Running at a speed of 12 km / h allows you to burn 10.4 Kcal per 1 kg of weight in one hour.
Finally, running at a fast pace at a speed of 16 km / h burns 14.4 Kcal per 1 kg in one hour.
Of course, it is always necessary to remember that running, along with cycling, swimming, rollerblading, is related to cardio exercises. In the process, the pulse value increases, blood pressure rises temporarily and the body releases adrenaline. Therefore, it is not enough just to know how many calories are burned when running, you still need to choose the right pace and calculate the distance.
Morning runs should be held at a temperature not lower than -4º C. Do not rush, because the run should be on health, and not at a distance! It is best to start with a 10 minute run, and after that adjust this time in the direction of increase or decrease. Each new workout is another 1 minute to your time. And to monitor the pulse and measure in the process of training how many calories are burned while running, the heart rate monitor will help.
Walking has proven to be excellent as a preventative measure against heart disease. It is believed that at least 7 kilometers (about 10,000 steps) must be walked per day. 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 burned. At a speed of 6 km / h - already 218 Kcal, and when walking at a fast (8-9 km / h) pace, 422 Kcal is burned.
Walking is necessary, starting from the heel, and then gradually transfer the body weight to the toe. Try to maintain the arch of the foot and the press in constant tension, work with your hands. The elbows are pressed to the torso - they bend at a right angle. The fist should be clenched, while trying to perform weak, but rhythmic hand swings, without tearing them from the torso. While walking, also turn the body slightly. This will help burn as many calories as possible. The crown of the head must be held as if you are reaching for 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.