While any form of training can help you burn calories and lose weight – including stubborn belly fat – there's nothing easier than running. After all, you do not need gym membership To tie up your sneakers and go outside, you do not have to worry about how someone else is doing. But if you want to see results, you have to be disciplined.
Steven McDaniel s, a NASM-certified personal trainer and fitness and recovery director at Beacon College, Leesburg, FL, recommends working up to 30 to 60 minutes of moderately intense activity five days a week. From there you can increase the intensity, which allows you to burn more calories. "For beginners, this can mean you can run, jog, and then run fast," Steven told POPSUGAR.
Once you're satisfied with running, you can adjust the length of your workout to your fitness and weight. "If you're already physically active, you need to run at a higher intensity to burn more calories," Steven said. "Those new to fitness and running will burn calories more easily because the body is not used to activity." Someone who is quite fit can try a short HIIT-based workout, while those who are just starting out are looking for longer endurance sports.
Generally speaking, the more you weigh, the more calories you will burn – another factor to consider when planning your workout. To lose one pound of fat per week, you need to burn 3,500 calories. To give you a sense of how that affects how many calories a 145-pound woman would burn while running depends on her fitness:
- Beginners: Running at a speed of about eight kilometers per foot Hour 12-minute mile step) for 30 minutes would burn about 250 calories. Running 60 minutes would consume about 500 calories.
- Intermediate: 30 minutes at a speed of about 10 miles per hour would consume about 315 calories. Running 60 minutes would consume about 630 calories.
- Advanced: 30 minutes at a speed of approximately seven miles per hour (approximately 8-1 / 2-mile increments) would consume approximately 370 calories. Running 60 minutes would burn about 740 calories.
Keeping your body running makes your body more efficient, resulting in slower calorie burning. Make sure you increase the intensity of your runs to counteract this, and exercise regularly so that large muscle groups in the body consume energy and burn calories more evenly.