How many calories do you burn by running for half an hour?

Thirty minutes of jogging is more than 50% of the time people usually spend on walking and running. For weight loss, running too little is not enough to lose weight. Running too much and overloading the obesity body have an impact on the kneecaps. It is also common for some people to lose weight without losing weight in the process of jogging. So, how much fat can be consumed by jogging for thirty minutes?

There are three main energy supply substances for the human body, namely sugar, fat, and protein. When everyone loses weight, the key to losing weight is fat. In fact, these three substances can all release kinetic energy, but the calorific value released by them is indeed different for the same weight. Take a look at the table below, which is the calorific value that needs to be released when 1g of energy-providing substances are dissolved.

Now you can understand why fat is so difficult to consume... Fat is the main storage method of body heat. What is stored is always the best. Fat also contains the largest amount of heat. For example, you consumed 300 calories through exercise. If these calories are all provided by sugar, then after the exercise, the sugar in your body will be reduced by 73g. ； But if these calories are all provided by fat, then your fat will be correspondingly reduced by 32g. The difference is more than double……

Then let’s discuss how much fat can be consumed by jogging for thirty minutes?

The calories that can be consumed by jogging are determined by three aspects: time, speed and weight. The longer the time, the faster the speed, and the greater the weight, the more calories will be consumed. A person weighing 60kg can burn 10 calories per hour by jogging at 6:00 jogging speed. Then the calories he can burn by jogging for 30 minutes are:

60 hot pot 10 hot pot 0.5 = 300 calories

What is the definition of 300 calories? Generally, an average person consumes around 2000~2800 calories a day, and an average person consumes about 200~300 calories by jogging for 30 minutes. The calories consumed by jogging for 30 minutes accounts for about 10% of the total energy consumption for a day, which is actually a lot.

If you don't think that all the calories consumed in 30 minutes of jogging come from fat, it is wrong. During exercise, it is usually sugar and fat mixed with phosphate. The table below shows the proportions of sugar and fat phosphates in exercise at different intensities as well as the specific energy consumption levels. It can be seen that the slower the speed, the lower the heart rate, and the higher the proportion of fat phosphates. The faster the speed, the higher the heart rate, and the lower the proportion of fat phosphates. Except for the ultimate strength, sugar and fat are almost all mixed phosphates.

The proportion of sugar and fat phosphate during exercise at different intensity

When jogging at a running speed of 6:00, the heart rate is approximately between 145-163. At this time, the proportion of fat phosphate is 60% and the proportion of sugar phosphate is 40%. Then, we can calculate that a person with a weight of 60kg will consume 300 calories at a running speed of 6:00 for 30 minutes. The heat generated from fat is

300 hot pot 60% = 180 calories

This means that jogging for thirty minutes can probably consume

180 vulvitis 9 = 20 grams of body fat

Based on the above calculations, we can clearly see that if you keep running for 30 minutes, the amount of fat consumed can theoretically be calculated as only a small 20 grams. Even if there is a slight error, the error will not be large.

Some people say that fat consumption is complicated and not as calculated as it is. But tell me how much fat is actually consumed? If calculated carefully through research, the result is only 20 grams. Even if more fat is consumed, it is only 30 grams, and the minimum is only 10 grams. Some people say that excessive oxygen consumption after exercise will also cause fat consumption. This is true, but the high metabolic state after exercise can only be maintained for a very limited time, which is only thirty minutes to one hour.

In general, the fat consumption produced by a 30-minute exercise is extremely limited, so if your weight changes significantly before and after jogging, it is mostly caused by dehydration. This also reminds us that losing weight is not easy, and long-term persistence is very important.

Theoretical calculation of the total exercise time required to consume 1kg of fat (hours)

The high-calorie foods contained in fat and the diversity of sugar and fat phosphates during exercise make weight loss an automatic control that requires long-term planning. Weight loss is by no means a one-day achievement.

If only from the perspective of calorie consumption, the actual weight loss effect of an exercise is limited, but overall, the benefits of an exercise to the human body are indeed comprehensive. Of course, this also requires perseverance to achieve qualitative changes from quantitative changes. The process of losing weight is arduous and not easy. Successful weight loss seems to be a process of reducing body fat, but in fact it is more like a process of cultivating a healthy lifestyle. This process requires the following aspects to be completed.

1. Always exercise regularly

For weight loss, it can be achieved in the short term through excessive exercise, but once the exercise is terminated, there is no source of caloric consumption, which is an important reason for weight rebound. Therefore, from the perspective of weight control, always maintaining the habit of regular exercise and avoiding fishing for three days and fishing for three days can produce sufficient caloric consumption and avoid weight rebound. The so-called regular exercise here does not mean that you must exercise every day, but that you must set aside a certain amount of time to exercise every week. If you have not exercised for a period of time, you can immediately remind yourself that it is time to exercise.

2. Physical and mental health, balanced and effective diet control

When it comes to weight loss, many people think of dieting to lose weight. The biggest problem with dieting and weight loss is that it resists people's instinctive response to eating. Under normal circumstances, you can try it in the short term, but over time, you will be unable to resist the instinctive reaction to eating. Therefore, dieting to lose weight is unreliable, but diet control can be guaranteed. Only through a diet that is healthy, ensures nutrients, and absorbs sugar and fat appropriately can the goal of controlling calories without harming health be achieved. What constitutes a balanced and effective diet for physical and mental health? The 2016 version of the "Dietary Guidelines for Chinese Residents" has already made it very clear: there are a variety of ingredients, with grains dominating ； Eat more fruits, vegetables, dairy products, and soybeans ； Eat fish, poultry, eggs, and lean pork appropriately ； Less salt and oil, lowering sugar and avoiding risks.

3. Get enough sleep

It has been widely confirmed by scientific research that people who do not get enough sleep are more likely to gain weight. This is related to the fact that lack of sleep is more likely to cause meal and endocrine changes. Of course, this does not mean that you can lose weight by lying down, but poor rest may greatly affect the results of your hard training.

4. Drink less or even refuse to drink.

Drinking is a kind of culture for Chinese people, so you can’t completely refuse it, but you can drink less. Ethanol is a pure energy source. In other words, except for producing calories, wine cannot provide other effective nutrients. As for other negative information effects of wine, the editor did not explain too much one by one. A gourmet meal with cups and cups is basically a synonym for high-calorie food.

5. Healthy eating habits

Eat only 60 to 70% full during meals. Research shows that there is a time lag between eating and feeling full. In other words, when you feel full, you have actually eaten, and feeling 60 to 70% full actually basically means that you have eaten enough. Besides, watch eating chili so fast! Eating too fast will further weaken the feeling of fullness, making it easy for you to overeat. There is actually some truth in why your mother often tells you not to swallow dates wholeheartedly. Meals should start with small meals and frequent meals, so that the body has enough time to experience pleasure, which is more conducive to weight loss. Of course, you should try your best to maintain a healthy diet such as eating less desserts, fried high-calorie foods, animal skins (pork and duck skins), fatty meats, and sweet drinks.

6. Certain muscle training

The essence of muscle training is training. Didn’t the first point above already say that training is required? Why should we talk about muscle training independently? It shows that muscle training is very important, because muscle training can increase muscle content, and the increase in muscle content is conducive to increasing basal metabolism, that is, increasing your calorie consumption even if you do not exercise. In other words, if you want to lose weight, you can do physical exercises like jogging. If you want to maintain weight loss, you need to add some muscle training to jogging.

7. Increase calorie consumption in daily life

Exercise is important, but exercise usually requires us to set aside a whole block of time to do it. This is what we often call no time for exercise, because exercise has a financial cost. The accumulation of these insignificant activities in daily life consumes a lot of calories. Therefore, if you purposely increase your daily calorie consumption, such as taking the stairs instead of taking the elevator, doing more housework, returning home to play with your children instead of staring at your mobile phone, using shared bicycles and walking instead of motor vehicles for short-distance transportation, these are all beneficial to weight control.

8. Form an elite team with people with healthier lifestyles and encourage each other

People are prone to laziness, but if we live in a group of people, the pressure of social media will make our behavior more consistent. Therefore, runners form a running group, and tennis enthusiasts form golfers. These essences are all based on mutual pursuit, so that no one among them will fall behind. In a running group, we always feel bad if we don't jog, so that the social pressure of the crowd can make our behavior more proactive.

Jogging for 30 minutes only consumes about 20 grams of fat, so losing weight is a long process after all. What you lose is fat, and what you develop is a long-term healthy lifestyle. No weight loss can be successful without cultivating a healthy lifestyle!