Many people use running to lose weight. How long should you run? Beginners most often face this issue. This sport is the most accessible because it does not require a visit to the fitness center and the use of special equipment.
Features of jogging.
Does running help lose weight? Running refers to cardio training because it requires minimal power costs and is aimed at strengthening the cardiovascular system. Regular jogging increases body endurance and increases calorie consumption. The amount of energy costs during the run is influenced by three factors:
- speed;
- duration;
- activity;
How many calories can you burn in one workout? The standard amount of calories burned during training is 500-600 for novice runners. Regular jogging allows you to form the correct technique of movement, to increase the speed and intensity. Experienced athletes burn up to 800 calories during a one-hour jog. This indicator can be increased if you move over rough terrain.
Duration.
The duration of one training depends on the fitness level of the athlete:
- 10-15 minutes – the initial;
- 15-20 minutes – average;
- 60 minutes – high;
Beginners should train 2-3 times a week, gradually increasing the load for 5 minutes. For beginner athletes, it’s important first of all to build up endurance. Since active calorie consumption begins only after 30 minutes of running.
Intensity.
How often do you need to run to lose weight? As in the case of strength training, excessively frequent cardiac loads can lead to overtraining and damage the cardiovascular system. It’s not recommended to practice daily to avoid such problems. In addition, the athlete should monitor the pulse, counting the number of beats per minute:
- 60-80 – resting state;
- 95-115 – warm up;
- 115-135 – jogging;
- 135-150 – intense jogging.
You can track this figure with the help of a fitness bracelet, which will let you know if it exceeds the norm. Avoid intense training to avoid harm to health. Regardless of the speed of jogging, you can lose weight if its duration is about 45 minutes. Therefore, you need to calculate your own strength in advance.
Weight Loss 