- How many calories can you burn while jogging?
- How many calories a day do you need to lose weight?
- 4 jogger rules
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Jogging is the perfect way to get rid of extra pounds! Why? During an hour of training, we are able to burn up to 500 kcal! Learn the simple rules thanks to which running will bring quick and lasting results.
Counting calories is a habit for every person who wants to lose weight or keep a perfect body shape. However, you don't need to starve yourself or follow draconian diets. On the contrary! Regular meals full of nutrients and calories are the basis of every runner's diet.
How many calories can you burn while jogging?
Our body burns around22 kcal for every kilogram of bodyevery day. Thanks to them, it is able to generate the energy needed for the proper functioning of the brain, heartbeat and breathing. When jogging, your body starts to work faster and your energy requirements increase. Joggers during one hour training are able to burn400-700 kcal .
How many calories the body will burn depends on the weight, time and speed of the training performed. Suppose duringjoggingyou run at 7.5 km / h and the workout lasts 60 minutes. If you weigh 60 kilograms, your body will need450 kcalto produce energy. At 65 kg, it will be approx.530 kcal . The more you weigh, the more calories you will burn. A person weighing 90 kilograms will even burn700 kcal !
How many calories a day do you need to lose weight?
1. If you run about 3-5 kilometers, limit your caloric intake to 26 kcal for every kilogram of body weight.
2. If your training is more demanding and you run 10 kilometers, consume 33 kcal per kilogram of body weight a day.
While jogging for an hour, you can burn up to 700 kcal!
Do not try to speed up the expected results by limiting yourself to 22 (or less) kcal. If your body uses all its energy for the necessary physiological processes, you will feel constantly tired and hungry. This can lead to giving up exercise or binge eating.
Experienced trainers and runners warn against too high deficiencies in the body's needs. Count calories so that the deficit after training is no more than500 kcal .
Example :
A woman who weighs 63 kg and leads a sedentary lifestyle should consume a minimum of 1,380 kcal a day, 1,600 kcal in an active lifestyle, and 1,800-2,000 kcal if she is very active.
This will be useful to you4 jogger rules
If you wantjoggingto work quickly, follow these four simple rules.
1. Record the type and amount of each meal. Include the nutritional and caloric values of all products (you will find them on the labels and online). Thanks to your notes, you have the ability tocontrol calories consumed . Remember not to cheat yourself!
2. Drink plenty of water before jogging, and take breaks while jogging to refill your fluids.
3.Joggingwill not be effective if you consume emptycaloriesand unnecessary carbohydrates. Avoid alcohol, fruit juices, and sugary drinks. Remember that flavored water has as much carbohydrate as cola!
4. Try to be positive! Don't focus on the fact that you can't eat. If you feel like something, eat it and burn off the calories while jogging in the evening.