How many calories are burned while running? & bull; hello healthy

Running is better known as cardio exercise to maintain heart health. But running sports also has benefits for cutting body weight and maintaining ideal body weight through the calories burned while you run. Indeed, how many calories during running does the body burn? Here are the details.

The body burns calories while running, but how many do you burn?

Many fitness trainers have proven that running is one of the most efficient ways to burn fat. But it turns out, the calories burned don't depend on the length of time you run but rather on how much you weigh.

Calories from running that are burned if you are a normal body weight

The general formula is 60 calories per 1 km for moderate body weight, which means that your body will burn about 60 calories for every km you run. For example, if you spend 20 minutes running 2.4 km, the calories you burn during the run will be 144 calories. However, if you are running at a higher speed and can cover twice the distance in the same amount of time, then the calories you burn are 288 calories.

Therefore, if you do not have much time, you should increase the intensity of the training so that you get the same effect. But make sure that you don't push yourself because excessive exercise can actually turn detrimental to health.

Calories from running that are burned if you are overweight or obese

Compared to runners who are tightly normal, runners who are overweight tend to burn more calories while running. In other words, the bigger you are, the more calories you burn during your run.

Interestingly, this benefit can also be achieved if you run with weights, both for runners who are normal and overweight. With the added weight you put on your arm, wrist, or ankle, your total body weight is increased. In the end, this method will make you burn more calories while running.

However, it should also be borne in mind that exactly how many calories you burn during a run will depend on your fitness level and body composition, which is the ratio between muscle mass and fat deposits.

How many calories are burned after you finish running?

If you run fast, your heart rate increases significantly. After a tough running session, it will take your body time to recover and calm down to return to its original state. As your heart continues to beat faster, your body will continue to burn more calories even after you have stopped running. Basically, this is how the body works to burn calories by running. Here's an example of a good running method to support more calories burned during and after running:

• 5 minutes of warm-up
• 1 minute of sprinting followed by 1 minute of slow running. Repeat 5 times.
• 5 minutes cool down

Make sure that you spend about 30 minutes to an hour before eating something after your run. This hunger pause allows the body the opportunity to fast and burn off excess fat. As a result, you can lose weight even faster. Click on the following link for tips to keep hunger at bay after exercise.

Safe and injury-free running tips

Start running with a leisurely walk or brisk walk at first, especially if you have never exercised before or have been on hiatus for too long. Don't force yourself to run long distances for your first time. Instead of exhausting yourself, find your own running routine by establishing a personal running program. If you have a history of joint or leg injuries, seek advice from your doctor first before starting to run to avoid further injury.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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