Many men lay fantastic hopes for jogging. Yes, it is available and tiresome and even promotes burning of calories. But at all this, possibilities of run though are big, but are not boundless. Though most often interests realistic and practical people specifically how many it is burned calories at run, and what muscles at the same time are involved, not so important. We will give the developed answer about expediency of run for transformation of appearance of a body.
What works during run?
From what muscles are involved in process, also the expense of calories at run will depend.
So, many consider that jogging it is possible to pump up legs, buttocks, a press, and even hands. Of it we are convinced by appearance of athletes of "runners" - football players, basketball players, rugby players and even athletes. Actually, these athletes not just run, they also do exercises with weighting compounds – squats with burdenings, run with barriers, etc.
And here the simple trot is not capable to give that loading to muscles at which their volume will grow.
Loss of calories at run is influenced even by style of run, how you lower foot on the earth is more right:
- you lower at first a sock, then a heel is a classical jogging, are involved in work the back and front surface of a hip and also buttock;
- you lower at first a heel, then a sock – so-called "sports" run, gluteuses are most of all loaded;
- you make a start and land on all foot - it is the equipment of sprinters at which muscles razgibatel most of all work and calves, the truth this run is not recommended to be practiced to fans as knee joints very strongly suffer from it.
Here, you had an opportunity to choose style of run. Now we will look in what it will cost you.
What does burning of calories at run depend on?
Burning of calories at run depends on a number of conditions:
- body weight;
- run speed;
- run duration.
And, the body weight is higher, the expense of the calories burned at run is more. For example, run with a speed of 6.5 km/h and lasting 25 minutes:
- weight – 52 kg, an expense – 155 kcal;
- weight – 75 kg, an expense – 256 kcal.
Small difference, isn't it?
At the same time, the expense of calories (those which our fat weight is), begins after 30 minutes of run. That is, it is more useful to run 1 hour with transitions to fast walking, than to run 30 minutes of clean run.
Moreover, to run 3 times a week, it is more useful, than 7 times both to health, and for weight loss. So you will avoid savings of lactic acid in muscles (from which they look "inflated") and also will manage to devote time for other types of physical activity. And it is very important because it is impossible to lose weight by means of only one run!
Alternate days of run to Pilates, yoga, any power training – anything that gives load of muscles.
Run is cardioloading which helps to burn calories, but thin our body is done by a power training which narrows us in volume.
Other muscles during run
Run partly strains both muscles of a back, and hands. This effect is reached at the expense of resistance with air, on the racetrack the effect is less expressed. If running, you want to involve both hands, and a back, try to move hands to a step to steps. Bend and unbend them in elbows.
With run it is possible to train a back and a bearing. For this purpose during the training constantly lower shoulders, you cramp shovels together, pull in a stomach.
However, the most important, not that how many calories are lost at run, and the fact that this type of physical activity trains the most important muscle of an organism – heart. Good heart – good endurance, the correct trainings of run also lead to it.
And here with burdenings you should not run as they are used in professional sport for increase in mobility of the athlete in limited space. They not strongly will help to burn calories.
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