الجري لمدة ساعة كم يحرق وكيف يكون أكثر فاعلية؟

How running is more efficient and beneficial

In order for a person to benefit from running, and from obtaining and reaching the ideal body that he wants, he must continue to practice running, but if the goal behind this sport is only to get rid of excess weight, he must run three times a week for 40 minutes, a person has to follow several things Important before starting to practice jogging, including: [1]

• He should start walking slowly, then gradually speed up his gait and then enter a running position.
• Great care is taken to gradually increase the time of running, and not to run for a long time from the beginning so that his muscles can be trained in this sport and so that he does not get tired quickly.
• The person practicing the sport of jogging should wear athletic shoes that help him to run; To avoid any problems he may suffer in the future, such as backache and knee pain, sports shoes greatly help to run with ease and without giving a feeling of fatigue or pain.
• Working on changing the pace of running, it may be possible to allocate the first 10 minutes to slow walking and then start to gradually increase the speed between walking, jogging and running.

Running for an hour how much burn and how is it more effective?

The rate of burning varies from one person to another according to the nature of his activities, his gender, and several other factors. The best way to measure the calories burned is for a person to be able to wear a device that monitors heart rate, but according to general estimates made on people according to different categories, people can be divided into Several different categories according to their weight, and the possible speed with which they may run for a quarter of an hour, and the following will clarify the meaning of the intended speech:

• The first category: If a person weighs 125 pounds, or 57 kilograms, running for a continuous quarter of an hour will burn the following
  • 120 calories at a rate of 5 miles per hour.
    150 calories at a rate of 6 miles per hour.
    165 calories at 6.7 mph.
    188 calories at 7.5 mph.
    218 calories at 8.6 mph.
    248 calories at 10 miles per hour.
• The second category: If a person weighs 155 pounds, or 70 kilograms, running for a quarter of an hour continuously will burn the following:
  • 149 calories at a rate of 5 miles per hour.
    186 calories at a rate of 6 miles per hour.
    204 calories at 6.7 mph.
    233 calories at 7.5 mph.
    270 calories at 8.6 mph.
    307 calories at 10 miles per hour.
• The third category: If a person weighs 185 pounds, or 84 kilograms, his practice of jogging for a continuous quarter of an hour will burn the following:
  • 177 calories at a rate of 5 miles per hour.
    222 calories at a rate of 6 miles per hour.
    244 calories at 6.7 mph.
    278 calories at 7.5 mph.
    322 calories at 8.6 mph.
    367 calories at 10 miles per hour.

Does walking stretch the body and what are the most important applications for calculating the number of steps?

When to eat while running

In order for a person to get the best possible benefit from the sport that he practices, and in order to burn a greater amount of calories, he must take into account several important things without losing sight of them, including: [2]

• At least an hour before running, a person can eat a piece of bread with a slice of cheese added to it, or eat a type of fruit of a medium size on an empty stomach, and completely stay away from fatty meals that hinder the continuity of running, and not exercise on an empty stomach so that it does not happen A drop in blood circulation and blood sugar level.
• When you suddenly stop running, the body is in a state of burning the accumulated fat, and therefore its appetite will be more open, so it should not fall into the trap of feeling hungry and tend to eat a quantity of carbohydrates such as snacks or a type of sweets greedily, this helps in gaining weight and not benefiting from Running exercise.
• Many doctors recommend eating at least 3 hours before running, as a warm soup full of protein and vegetables along with a piece of grilled meat and a medium plate of salad is enough to satisfy you enough.

Factors affecting the number of calories burned by running

The number of calories burned during the process of running depends on several important factors, including: [3]

• the weight: The more weight a person has, the more calories he must burn; When the body weight increases, the energy needed to move it and perform exercises increases.
• Gender: The male category burns more and faster than the female category.
• the speed: The greater the distance a person travels while running in proportion to the time, the greater the number of calories burned, due to the body’s need for high energy when speed increases; Because of the intense jogging and exertion.
• The nature of the place: Running as big and fast as possible, which is dominated by slopes, will increase the number of calories burned during running, as the energy expended and great effort is higher than running on flat and simple roads.
• Effect of weather and air temperature: Some studies indicate that running in cold weather increases the burning of calories; This is due to the activity of brown fat, which works to maintain body temperature, especially in the cold, but it is preferable to practice running in moderate weather, according to the study of scientists and their observation of players.

Benefits of jogging

Running is not limited to its benefits only in getting rid of the visible rumen of others to get a perfect and very supernatural body, but it goes beyond it and includes other amazing benefits, including: [4]

• Regular jogging daily for a specific period of time helps in strengthening the heart muscles and maintaining their efficiency.
• The amazing benefit of running is to boost your immune system against disease.
• Running helps improve mood and psychological state, while increasing its ability to resist the stresses resulting from work and life accumulations.
• Doctors highly recommend running on a regular basis; It helps prevent chronic diseases such as high blood pressure and diabetes.
• Running on a regular basis helps protect against sudden clots in the blood and from hardening of the arteries.
• Some studies have noted that running daily protects against Alzheimer’s disease, and helps activate brain cells as a result of the amount of oxygen that entered the lung while a person runs.
• Running greatly helps calm the nerves, improves and continuously adjusts fluctuating sleep and reduces the suffering of insomnia.
• Running is an effective treatment that eliminates back pain and joint pain, as it is a sport that is considered as a person gradually taking an analgesic drug.

Benefits of running for the rumen

• A person may not be able to greatly target the abdominal area with its fat and sagging. Losing weight with fat loss is a beautiful thing that helps in getting a smaller belly.
• Running continuously helps to increase the rate of sweating, which helps to dislodge and loosen the accumulated and interconnected fats.
• Running regularly works to move all parts of the body and its cells, especially the rumen area, which has a large amount of flabby fat.
• Running helps to increase muscle strengthening, especially in the abdominal area, and also helps in tightening the area and getting rid of sagging.

Benefits of running for weight loss

• Running helps to maintain the metabolism inside the body, as it stimulates all metabolisms, both of which are catabolic and constructive.
• Running increases weight loss more and faster.
• Running is largely prevalent in adjusting the mood and mood swings.
• Running reduces the constant thinking and stress a person feels about how to lose weight quickly.
• Running helps greatly to lose weight in the buttocks area in an amazing and attractive way.

Muscle benefits of running

• Practicing running in a healthy and regular manner helps to tighten the muscles of the body in an acceptable and decent manner and prevent flabbiness.
• Running helps to strengthen the muscles, especially with the intake of red proteins, and increases their flexibility.
• Running reduces muscle spasms suddenly.
• Drink a large amount of water when running, in order to protect the body from dehydration and various pains.

Benefits of running for the skin

• Sports, especially running, helps in stimulating blood circulation in the body, which works to flow quantities of oxygen and blood to all skin cells, giving them natural redness and high freshness.
• The sebaceous glands secrete more oils, which protects the skin from cracks and early wrinkles, as the skin will appear smaller than it really is.
• Running greatly stimulates collagen production, and this helps treat signs of aging while giving the skin more vitality.

Excess weight is one of the factors that affect fitness

4 mistakes you must avoid while jogging so that you do not gain weight

Running quickly, i.e. running, burns calories a lot. It is a useful tool to lose weight with ease, but some of its practitioners lack the truth of how to run, and what should be avoided so that they can lose weight, not stability. There are 4 mistakes that a person who practices running may make He does not know that he should avoid them, including: [5]