In many countries including the USA, morning jogs became a fashionable trend long ago. Really successful person is successful in everything, and is not able to afford to sit on a sofa and to let grow a stomach. The one who decided much to achieve always keeps under control all aspects of life – including own appearance. You learn from this article what expense of calories at run that will allow to enter trainings in the schedule more effectively.
What promotes loss of calories at run?
Run allows to fight pretty fast and effectively against fat deposits including in a stomach because this sport demands active power consumption. Usually, being engaged in the hall, you give load of certain groups of muscles – and run involves most of them at the same time!
Thanks to evenly distributed loading the body gives a lot of energy – more, than at other sports. Besides, because of active ventilation of lungs and strengthening of blood circulation there is an acceleration of a metabolism, and active burning of calories results from it not only at the time of run, but also after it. It occurs because on the accelerated metabolism more energy units are required.
How many calories are burned at run?
To learn how many calories are spent at run, are possible only approximately. For real calculation it is necessary to know not only time of a training, but also speed, and weight of the training person. Only when accounting all these data in full it is possible to find out a concrete indicator.
However, it is possible to use also the approximate figures calculated for trainings of the man weighing 80 kg. If your weight is less – the expense of calories will be slightly less too if it is more – that and the expense, respectively, is higher:
- jogging (8 km/h) – 670 calories per hour;
- run with the increased speed (10 km/h) – 837 kcal/hour;
- the run accelerated (15 km/h) – 1213 kcal/hour;
- just walking, walks – 328 kcal/hour;
- running on the spot – 804 kcal/hour;
- run uphill – 915 kcal/hour;
- run up a ladder – 1613 kcal/hour.
Knowing how many burns down calories at run, you can not only include run in the schedule of ordinary trainings, but also arrange separate morning or evening jogs which will perfectly contribute to normalization of weight.
What run burns calories more effectively?
To make your training is even more effective, use the following rules which will allow to spend more calories at run.
- Arrange jogs in the morning on an empty stomach or not earlier than 2-3 hours later after meal. If the organism is not able to take energy from food, it will begin to split fat deposits quicker and to take energy from them.
- Run not less than 30-50 minutes. The first 20 minutes later the organism only switches to such power source as fat deposits, and the more you run, the more them will be spent.
- Allocate to yourself for jogs at least three days a week, and iron observe the schedule. Trainings occasionally practically do not give effect and really to see changes, efforts need to be made regularly.
- In 15 minutes prior to a training accept a small cup of fresh coffee without sugar and cream. Coffee is a natural zhiroszhigatel, and it will improve results.
- Do not count only on jogs. Help an organism healthy nutrition (without greasy, sweet and flour food), in addition train muscles in gym. In a complex all this will give effect much quicker.
Not to injure joints of legs, buy sneakers with good depreciation and try to run on natural soil or special paths, but not on rigid asphalt.
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