How many calories does jogging burn
Calorie consumption while running
The most common reason to exercise is to lose weight. Those who choose to run benefit twice: no other sport consumes more calories. In addition, regular running training increases muscle mass. This boosts the basal metabolic rate, i.e. the calorie consumption at rest. But don't forget to enjoy running too. Because only if you enjoy a sport can it become routine and thus successfully implemented.
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What does the calorie consumption depend on when running?
How many calories you expend while jogging depends on several factors besides yours body weight to a large extent on the one covered Total distance as well as from Running pace. As a rule of thumb, running fast for 30 minutes has the same effect as jogging slowly for an hour.
How to calculate calorie consumption
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At what rate is fat burning the highest?
One can often read of the myth of fat burning. You should jog particularly slowly, as most of the fat would be burned in the low intensity range. It is correct that with a training intensity of 50 percent of the maximum heart rate (HRmax) 90 percent of the calories consumed are fat calories. This low intensity can hardly be achieved when jogging, you almost have to walk for it. Even when (still slow) running at an intensity of 75 percent of the maximum heart rate, there are only 60 percent fat calories. The difference between absolute and relativeCalorie consumption overlooked from fats.
A relatively high fat consumption per calorie is ineffective if only a few total calories are consumed; because that results in a low absolute fat consumption. This becomes clear in the following calculation example: When jogging at 50 percent of the maximum heart rate, only seven calories are consumed, while at 75 percent it is already 14 calories - i.e. twice as many. If you put these values in relation, you get there in forced training on 8.4 fat calories burned per minute (60 percent fat calories out of 14 calories) versus 6.3 fat calories (90 percent fat calories out of 7 calories) with slow continuous running.
The best workouts to increase calorie consumption while running
Since the utilization of energy is differently effective at different speeds, certain types of stress within running training are better suited to burning calories than others.
If you want to burn a lot of calories in a short period of time, you should run fast. But since you quickly reach your limits - both organically and orthopedically - runners should follow a training program that mixes different speeds, be it from training to training or within a run. So if you want to lose weight and don't have that much time to run in one day, you should do 30 minutes faster than slowly trot through the area.
Tempo run: weight loss program for experienced people
The most classic of the intensive units is the tempo endurance run. You run smoothly and in a controlled manner at a brisk to fast pace. The heart rate should ideally be between 85 and 88 percent of the maximum heart rate lie. A typical endurance run for a marathon runner is 12 to 15 kilometersthat are in Marathon racing pace be jogged. Runners should exercise caution during this intense session. Only those who have good basic endurance should sprinkle endurance runs into their training.
Driving game: burn calories with ease
A modification of the tempo continuous run is the driving game. Mostly in the forest, on terrain that is as lightly profiled as possible, the jogging pace is playfully changed. Slow sections alternate with fast ones, the pace ranges from brisk jogging to sprinting. The length of each section depends on the day, the nature of the route and the performance of the runner. There are no limits to your own creativity.
Interval training: power training for weight loss
Interval training is characterized by the alternation of stress and recovery. Most of the time, tempo runs from 400 to 5,000 meters in length are completed on a 400-meter track. Classics are 10 x 400 meters with a 90 second trot break or 5 x 1000 meters with a 2 minute trot break. During breaks, your pulse should drop to at least 70 percent of your maximum heart rate. 1000-meter intervals are usually run at a 10-kilometer race pace, the speed of the 400-meter runs is slightly slower than the 5-kilometer race pace.
Hill training: guarantee for high calorie consumption
Hill training is strenuous, but also highly effective. Mountain runs not only strengthen the leg muscles, but are also a real guarantee for high calorie consumption. Find a mountain, hill or other climb. The gradient should be noticeable, but it should be manageable without mountaineering equipment. The length of the ascent is at least 200 meters, better even a little more. Your pace should be brisk but constant and it should be possible to control it over the entire route. Make sure you have a pronounced knee lift and footprint and use your arms consciously. Experienced runners repeat one-minute uphill runs up to ten times, and four-minute uphill runs up to four times. You trot the downhill stretch very easily and, meanwhile, recover for the next "ascent".
Calorie consumption during long, slow endurance runs
Slow endurance runs are ideal as calorie burners, but only for one Running time from 90 minutes to two hours. The relatively slow pace that puts the metabolism into the fat burning zone, in combination with the long duration of exercise, maximizes the total calorie consumption. A man weighing 150 pounds can burn more than 1,000 calories in a 90-minute easy endurance run.
Most novice runners, however, can't run that long in a row. In addition, long, slow endurance runs are good, but they can hardly be done on a daily basis. During a 30-minute pace run, a 75-pound man can burn over 480 calories in one-third of the time, nearly half of what he loses in 90 minutes of slow running.
Calorie consumption when running and walking in comparison
The afterburn effect
If you want to burn additional calories in addition to the actual training, you should rely on the afterburn effect. After a jog, especially a fast one, the metabolism is particularly stimulated. Even hours after the run, more calories are consumed. The more intense the run, the stronger this effect. The afterburn effect is blocked if foods rich in carbohydrates are taken in again immediately after running. But also note that your regeneration will accelerate if you replenish your energy reserves immediately after training.
You can find more information about the training plan for beginners with two sample weeks here.
Further information on the basic training plan with two sample weeks can be found here.
Here you will find nutrition plans for every runner goal
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