By Sharon Dell
How many calories do you burn by running?
The glib answer is 100 or 110 calories per mile for an average 155 pound runner.
But a group from Syracuse University found that 12 men who ran and walked 1600 meters (approximately 1 mile) on a treadmill, burned an average of 124 calories running and 88 walking; while 12 women who did the same workout burned 105 and 74 calories respectively. Typically women burn less because their lighter bodies require less effort to move them.
If you sat at home watching television instead of exercising, your body would still expend calories. In order to accurately determine the calories burned during an exercise session, deduct your resting rate from the calories burned.
The glib answer is 100 or 110 calories per mile for an average 155 pound runner.
But a group from Syracuse University found that 12 men who ran and walked 1600 meters (approximately 1 mile) on a treadmill, burned an average of 124 calories running and 88 walking; while 12 women who did the same workout burned 105 and 74 calories respectively. Typically women burn less because their lighter bodies require less effort to move them.
If you sat at home watching television instead of exercising, your body would still expend calories. In order to accurately determine the calories burned during an exercise session, deduct your resting rate from the calories burned.
formula for working out net calories burned per mile while running is to multiply your body weight in pounds by.75. For example, if you weigh 160 pounds and run 2.8 miles then the net calories used would be 160 multiplied by.75 multiplied by 2.8 miles, resulting in 336 net calories burned for this workout.
Below are tables which, depending on whether you run for a length of time or at a certain speed, may be useful.
This table sets out calories burned by 140 and 195 pound people who run for one hour:
Running 5.0 miles per hour (12.0 minute mile) 508 708
Running 5.2 miles per hour (11.5 minute mile) 572 797
Running 6.0 miles per hour (10.0 minute mile) 636 885
Running 6.7 miles per hour (9.0 minute mile) 699 974
Running 7.0 miles per hour (8.5 minute mile) 731 1018
Running 7.5 miles per hour (8.0 minute mile) 795 1107
Running 8.0 miles per hour (7.5 minute mile) 858 1195
Running 8.6 miles per hour (7.0 minute mile) 890 1239
Running 9.0 miles per hour (6.5 minute mile) 953 1328
Running 10 miles per hour (6.0 minute mile) 1017 1416
Running 10.9 miles per hour (5.5 minute mile) 1144 1594
Running up stairs 953 1328
Jogging 445 620
Based on this schedule, if you run for a portion of an hour, multiply your calories by the number of minutes you run and divide by 60. For example if you weigh 140 pounds and run 5 miles per hour, after 25 minutes, you burn 508 multiplied by 25 divided by 60, equalling 211 calories. If the same person ran at the same speed for 1 hour 16 minutes (76 minutes) then 508 multiplied by 76 divided by 60 equals 643 calories.
Below is a weight- and speed-adjusted table detailing the calories burned for 10 minutes of running (if the alignment goes awry, I apologise and suggest pasting it into a spreadsheet):
pounds 12 10 9 8 7 6 5:30 minutes per mile
110 66 83 91 103 116 132 149
120 72 90 100 113 127 144 162
130 78 98 108 122 137 156 176
140 85 106 117 133 149 170 191
150 90 113 124 141 158 180 203
160 97 121 133 152 170 194 218
170 102 128 141 160 179 204 230
180 109 136 150 170 191 218 245
190 115 143 157 178 200 230 257
200 121 151 166 189 212 242 272
To convert miles to kilometers, multiply them by 1.609344. For example, 2.8 miles multiplied by 1.609344 equals 4.5 kilometers.
To convert kilometers to miles, multiply them by 0.621371192. For example, 5.7 kilometers multiplied by 0.621371192 equals 3.5 miles.
To convert pounds to kilograms, multiply them by 0.45359237. For example, 150 pounds multiplied by 0.45359237 equals 68 kilograms.
To convert kilograms to pounds, multiply them by 2.20462262. For example, 59 kilograms multiplied by 2.20462262 equals 130 pounds.
Although not reflected in terms of calories burned in these tables, slow running is more exhausting than a natural, flowing stride.
To work out how long it takes to burn 1 pound of body fat, with 1 pound of fat being equal to 3500 calories, divide your weight in pounds by 50, multiply by 4, then divide into 3500. The result tells you for how many minutes you need to run at 6 miles per hour in order to burn 1 pound of body fat.
For example, if you weigh 244 pounds, 244 divided by 50 equals 4.88; 4.88 multiplied by 4 equals 19.52; 3500 divided by 19.52 equals 179 minutes; 179 minutes divided by 7 days per week equals 26. This means if you ran 26 minutes every day of the week, you would lose approximately 1 pound of body fat a week. If you ran every second day, each session needs to be 51 minutes long (179 minutes divided by 3.5 days).
Although the more you run, the more efficient your body becomes and the less calories you burn, running undoubtedly gives you a more intense workout and sheds pounds in less time than for example, walking.
Besides increasing your pulse rate, another benefit of vigorous exercise is your body continues burning calories AFTER your session ends. For example, after a 20 minute high intensity workout, your body burns the same amount of energy at half intensity for an additional 40 minutes and is called the 'afterburn'.
If your weight loss efforts have reached a plateau or you simply wish to step up the intensity, incorporating interval training (sprinting for a short stretch of time or distance) into your running routine will accelerate results. Burning even more calories in less time, speed work also increases your muscle mass and resting metabolism so you use more calories even when not exercising.
Regardless of what exercise you do, your goal is most likely to boost your metabolism, increase the calories burned and improve your fitness level. After intense exercise your heart rate remains elevated for longer and takes more time to recover than after a sedate stroll. Having said that, a sedate stroll may be more appropriate for an unfit person and is far better than doing no exercise at all.
Sharon writes about various topics. Come visit her latest website about natural gas tankless water heaters, more specifically tankless factors to consider [http://naturalgastanklesswaterheaters.com/Tankless-factors-to-consider.html] and gas heaters vs electric [http://naturalgastanklesswaterheaters.com/Gas-heaters-vs-electric.html].
Article Source: http://EzineArticles.com/?expert=Sharon_Dell
Below are tables which, depending on whether you run for a length of time or at a certain speed, may be useful.
This table sets out calories burned by 140 and 195 pound people who run for one hour:
Running 5.0 miles per hour (12.0 minute mile) 508 708
Running 5.2 miles per hour (11.5 minute mile) 572 797
Running 6.0 miles per hour (10.0 minute mile) 636 885
Running 6.7 miles per hour (9.0 minute mile) 699 974
Running 7.0 miles per hour (8.5 minute mile) 731 1018
Running 7.5 miles per hour (8.0 minute mile) 795 1107
Running 8.0 miles per hour (7.5 minute mile) 858 1195
Running 8.6 miles per hour (7.0 minute mile) 890 1239
Running 9.0 miles per hour (6.5 minute mile) 953 1328
Running 10 miles per hour (6.0 minute mile) 1017 1416
Running 10.9 miles per hour (5.5 minute mile) 1144 1594
Running up stairs 953 1328
Jogging 445 620
Based on this schedule, if you run for a portion of an hour, multiply your calories by the number of minutes you run and divide by 60. For example if you weigh 140 pounds and run 5 miles per hour, after 25 minutes, you burn 508 multiplied by 25 divided by 60, equalling 211 calories. If the same person ran at the same speed for 1 hour 16 minutes (76 minutes) then 508 multiplied by 76 divided by 60 equals 643 calories.
Below is a weight- and speed-adjusted table detailing the calories burned for 10 minutes of running (if the alignment goes awry, I apologise and suggest pasting it into a spreadsheet):
pounds 12 10 9 8 7 6 5:30 minutes per mile
110 66 83 91 103 116 132 149
120 72 90 100 113 127 144 162
130 78 98 108 122 137 156 176
140 85 106 117 133 149 170 191
150 90 113 124 141 158 180 203
160 97 121 133 152 170 194 218
170 102 128 141 160 179 204 230
180 109 136 150 170 191 218 245
190 115 143 157 178 200 230 257
200 121 151 166 189 212 242 272
To convert miles to kilometers, multiply them by 1.609344. For example, 2.8 miles multiplied by 1.609344 equals 4.5 kilometers.
To convert kilometers to miles, multiply them by 0.621371192. For example, 5.7 kilometers multiplied by 0.621371192 equals 3.5 miles.
To convert pounds to kilograms, multiply them by 0.45359237. For example, 150 pounds multiplied by 0.45359237 equals 68 kilograms.
To convert kilograms to pounds, multiply them by 2.20462262. For example, 59 kilograms multiplied by 2.20462262 equals 130 pounds.
Although not reflected in terms of calories burned in these tables, slow running is more exhausting than a natural, flowing stride.
To work out how long it takes to burn 1 pound of body fat, with 1 pound of fat being equal to 3500 calories, divide your weight in pounds by 50, multiply by 4, then divide into 3500. The result tells you for how many minutes you need to run at 6 miles per hour in order to burn 1 pound of body fat.
For example, if you weigh 244 pounds, 244 divided by 50 equals 4.88; 4.88 multiplied by 4 equals 19.52; 3500 divided by 19.52 equals 179 minutes; 179 minutes divided by 7 days per week equals 26. This means if you ran 26 minutes every day of the week, you would lose approximately 1 pound of body fat a week. If you ran every second day, each session needs to be 51 minutes long (179 minutes divided by 3.5 days).
Although the more you run, the more efficient your body becomes and the less calories you burn, running undoubtedly gives you a more intense workout and sheds pounds in less time than for example, walking.
Besides increasing your pulse rate, another benefit of vigorous exercise is your body continues burning calories AFTER your session ends. For example, after a 20 minute high intensity workout, your body burns the same amount of energy at half intensity for an additional 40 minutes and is called the 'afterburn'.
If your weight loss efforts have reached a plateau or you simply wish to step up the intensity, incorporating interval training (sprinting for a short stretch of time or distance) into your running routine will accelerate results. Burning even more calories in less time, speed work also increases your muscle mass and resting metabolism so you use more calories even when not exercising.
Regardless of what exercise you do, your goal is most likely to boost your metabolism, increase the calories burned and improve your fitness level. After intense exercise your heart rate remains elevated for longer and takes more time to recover than after a sedate stroll. Having said that, a sedate stroll may be more appropriate for an unfit person and is far better than doing no exercise at all.
Sharon writes about various topics. Come visit her latest website about natural gas tankless water heaters, more specifically tankless factors to consider [http://naturalgastanklesswaterheaters.com/Tankless-factors-to-consider.html] and gas heaters vs electric [http://naturalgastanklesswaterheaters.com/Gas-heaters-vs-electric.html].
Article Source: http://EzineArticles.com/?expert=Sharon_Dell
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