Running, which is an exercise that people of all ages can easily do, is a basic cardio exercise. For this reason, it helps to burn fat. When you run regularly, you lose weight and take positive steps for cardiovascular health. You can start by working out 3-4 days a week so that you can see the desired effects of running on your body. Being a high-intensity sport, jogging requires a lot of effort and is effective in burning fat. In order to increase this effect, a training program can be made with different exercises.
Does running burn fat?
Running, an activity we encounter in every aspect of our lives, may seem like an easy exercise. However, as with any exercise, it is recommended to have a health check before you start jogging. It would be appropriate to decide on the running program you will apply together with a professional.
As with different exercises, the efficiency of jogging people varies. This is due to genetic and physical differences such as age, gender, height and weight. However, since it is a cardio exercise, it can be easily said that it is an exercise that can burn fat for every person. The amount of calories burned in running increases in direct proportion to weight. People who are overweight may burn more fat because they will expend more energy while running. The steps you need to pay attention to in order to get the maximum efficiency from your run can be listed as follows:
- Using running shoes: Improper shoes can cause injury or injury to the feet and ankles. Running shoes support the foot and the sole allows you to be comfortable on different surfaces. With shoes suitable for running, you can have a comfortable run while protecting your health.
- Warm up moves: Before any exercise, the body must be prepared for sports. Body flexibility is provided by warming up and stretching movements. Warming up uses more oxygen and speeds up blood flow. As a result, you will increase the efficiency you will get from sports. In this way, you can run comfortably without injury.
- Doctor checkup: If you are experiencing or have an ongoing health problem, it is recommended to undergo a health check before starting regular work. If you have cardiovascular disease, you should be especially careful.
- Water Consumption: In brisk exercises, the body expels a large amount of water with sweat. It is useful to consume a minimum of 2-2.5 liters of water per day to regain the fluid lost by the body. Consuming 500 ml of fluid before exercise will allow you to work more comfortably.
- Programmed work: If you are a beginner in sports, you need to establish a regular training schedule. You can start doing sports by working 3-4 days a week. You can start with 20-30 minutes of jogging and then increase the time as your body gets used to it.
- Nutrition and sports: Exercising immediately after your main meal is not recommended by experts. You can start jogging after a break of at least 1 hour.
Does running every day make you lose weight?
If you want to lose weight by doing sports, the first step is to practice sports regularly. For an exercise like running, the time you run is also important. According to experts, approximately 45 minutes to 1 hour of jogging a day is sufficient at the beginning. Before starting the run, warm-up exercises should be done. When starting the run, the body should be prepared by running at a light pace for a while. Then you can run at your normal pace for 30-40 minutes. When you are close to finishing the exercise, it will be useful to reduce the tempo again. Adjusting the heart rate is important for staying healthy. If you can spare time in this way, jogging for 1 hour every day will be beneficial to weaken you. You can lose weight and have a fit body by taking 3-4 days a week, if not every day. Other than weight loss, the benefits of running regularly for your body are as follows:
- Exercising helps to establish sleep patterns and improves sleep quality.
- You can relax psychologically by jogging. Exercising takes you away from stress.
- Exercising regularly helps to release the hormone of happiness in the body.
- You can reach your ideal weight with an activity you enjoy.
- You can get used to jogging by listening to music, podcasts or audiobooks. Running can become more fun with different activities.
- The general resistance of the body increases and you become more resistant to diseases.
- Running strengthens the musculoskeletal system.
- Toxins are thrown out of the body by sweating while jogging. This supports the immune system.
- Regular exercise and jogging are effective for cardiovascular health.
How many calories does 1 hour of jogging burn?
You should run for at least 40 minutes to get enough efficiency from running. In order to burn calories by running, the heart rate must be within certain limits. When your normal heart rate increases by approximately 70%, the body starts to burn calories. In order to achieve this, it should be run for approximately 30-40 minutes. Due to genetic and physical differences, the amount of calories that each person will burn varies. If we look at the approximate values, 1 kilometer run can burn 60 calories, 10 kilometer run can burn 600 calories. When evaluated in terms of time, a person with an average weight of 70 kg can burn 560 calories with 1 hour of moderate pace (8 km / h) jogging. Again, a 70 kg person can burn 700 calories by jogging at a high pace (9.6 km/h). In this way, as weight and speed increase, the amount of calories burned increases.
How many calories does 1 hour of brisk walking burn?
With brisk walking, you can burn calories just like running. In general, there are 3 tempos for walking. These can be grouped as follows:
- Light-paced walking at a speed of 3 kilometers per hour
- Moderate walking at a speed of 4 kilometers per hour
- High-paced walking is done at a speed of 5 kilometers or more.
A person with an average weight of 70 kg can burn about 300 calories in 1 hour with a fast paced walk. In 80 kilos, the amount of calories increases up to 360s. It is effective in this regard in the environment where the walk is made. Running outdoors is more beneficial. The changes you can see in your body with regular walking can be listed as follows:
- The blood flow is in a certain order and in this way you can protect heart health.
- The probability of getting heart diseases is reduced.
- Strengthens bones and muscles.
- You can release the hormone of happiness by walking. Sports activities help you get away from stress.
- The circulatory and respiratory system is regulated.
- Walking helps you sleep regularly and quality.
- Sweating removes toxins from the body. The immune system is strengthened and body resistance increases.
If you cannot find a suitable environment for running outside, you can use a treadmill in the comfort of your home. The treadmill also supports you in calculating calories. In many models, calories burned can be calculated by entering values such as weight. Apart from that, different indicators can share data about you. This is also a good way to motivate you while you exercise. Also, time tracking is easier on the treadmill. If you are using a treadmill, care should be taken to ventilate the environment. General rules such as warming up and stretching should be practiced before running on the treadmill, just like running outdoors.