While some people choose running as a kind of cardio workout to strengthen their heart and arteries, others are interested in its ability to burn calories and keep them in shape. For many years, many trainers have proved that running is one of the most efficient ways to burn fat and consuming calories.
For average weight runners
The general formula is 100 calories per mile for average weight, which means your body will burn approximately 100 calories for each mile you run. The calories you burn do not depend on your running time. For example, if you spent 20 minutes running one and a half miles, you have gotten rid of 150 calories. But if you run with a faster speed and can cover a double distance within the same amount of time, then you have burned 300 calories. Therefore, if you do not have much time, you can step up the intensity of your training to achieve the same effect. Just make sure you do not push yourself too hard since over-exercising may result in adverse effects on your health.
For overweight runners
Overweight people tend to burn more calories when they are running, comparing to those who weight less. In other words, the bigger your shape is, the more calories you will burn. If you are carrying something with you, your total weight increases and you will burn more calories. This information will be the encourage quote for those who want to refresh their body again.
When you run fast, your heart rate rises significantly. After such heavy running, your body will need a while to recover and slow down to the usual state. As your heart continues to race, your body is going to spend more and more calories, even when you have stopped. That is basically how your body works to burn it. So, you can take advantage of this mechanism to stimulate fat loss by combining running with intervals. Here is one example of how to promote post-exercise calories burning:
- 5 minutes of warming up;
- 1 minute of running fast following by 1 minute of running slow. Repeat this for 5 times;
- 5 minutes of cooling down.
Furthermore, after running, please make sure that you have about 30 minutes to one hour before eating something, so that your body has time to fast and burn the excess fat. This will help you to lose weight faster.
Many weight loss programs have employed the high-intensity interval training above because of its efficiency. The exact calories burned may depend on individuals’ fitness level and body composition, which is the ratio of muscle mass and fat deposit.
It is important to keep it slow at first, especially if you have been inactive for a long time. Instead of making yourself exhausted, you should try to find your own balance by slowing build up your running plan. If you have a medical history of joint or feet injuries, you should ask your doctor for advice before taking up running to avoid getting hurt.
Hello Health Group does not provide medical advice, diagnose or treatment.
Hello Health Group does not provide medical advice, diagnosis or treatment.