Running is one of the easiest and most affordable sports to do. Regular morning or evening jogging has many benefits: it heals the body, energizes and invigorates, cures chronic diseases, protects against infection, and helps you lose weight by burning a lot of calories while running.
Calorie loss while running
Any physical or mental activity of a person makes him lose energy, which is calculated in calories. If you consume more calories than you burn in a day, then the excess energy will be stored as fat under the skin or on the internal organs, as a result people get fat.
The process of losing weight is based on simple math - you need to expend more energy than you consume. In everyday life, it is difficult to know exactly how many calories are in a particular dish, or how many were lost during a run: in the first case, you need to know exactly the composition of foods, their nutritional value and quantity, in the second, the pace of running, health status, duration are important. jogging, additional factors. But even a rough estimate will help determine if there is a calorie deficit.
The more a person's weight, the more calories he loses while running, since you have to strain your muscles more in order to control a heavy body. So, a girl weighing 50 kilograms in half an hour of running at an average pace will lose about 150 Kcal, and during the same time at the same speed, a person weighing more than 100 kilograms will be able to burn two or three times more - up to 400 Kcal.
The higher the running speed, the more effort you need to spend, so calories are also burned faster: at a speed of 6 kilometers per hour in half an hour, a person can lose about 150 Kcal, accelerating to 8 kilometers per hour, he loses more than 200 Kcal, and experienced runners, overcoming 10 or more kilometers per hour, they burn about 300 Kcal.
Sprint running at a speed of 15-18 kilometers per hour allows you to burn up to 1000 Kcal in half an hour, but it is impossible to withstand this load for such a long period.
The way of running is also important - for example, during interval jogging, when a person alternately accelerates, runs at an average speed and walks, more calories are burned. This fact can be explained in accessible language as follows: the body cannot get used to changing conditions, does not know what to expect at the next moment, therefore, just in case, it starts the process of fast burning of calories, while at the same pace of running it gradually adapts and begins to save energy.
Interval jogging will save you running time and practice for fifteen to twenty minutes.
How to lose weight by running
Jogging is not a magic way to lose weight, many people still fail to achieve the desired result, since they do not monitor their calorie intake. Jogging causes a person to lose energy, which he tries to replenish with a more satisfying diet, as a result, the lost calories return. It is also important to practice responsibly and regularly, several days a week for at least half an hour, and preferably an hour. Irregular jogging, like any other non-systematic exercise, does not lead to weight loss. But you don't need to run every day, the muscles take time to rest.
