How many calories does 30 minutes of running on a treadmill or outside burn?

28 April

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Treadmills are classified as cardio equipment, so their main benefits are...

Treadmills are classified as cardio equipment, so their main benefits are strengthening the cardiovascular system, increasing muscle tone, and increasing the body's endurance. During exercise, a considerable amount of energy is consumed, which is why the treadmill is most often used specifically for the purpose of losing weight.

People who are trying to lose weight or just maintain their figure often monitor the number of calories they take in and burn out, so it is important for them to know how many calories they burn on the treadmill.

Treadmill: How many calories does it burn?

Before talking about calorie consumption on a treadmill, it is necessary to note an important fact: the calorie counters built into the exercise machine (the data is displayed on the control panel display) do not provide reliable and accurate information on energy consumption during training. And it’s not just about the type (mechanical, magnetic, electrical) and cost of the equipment. As it turns out, even the most modern computer does not show accurate results. It reads the speed and duration of the user's movements and displays average data that is not specific to a specific person. Often, built-in sensors tend to exaggerate the number of calories burned, rather than the other way around. Despite the inaccuracy of the device, it is still worth considering the numbers it shows. This way you can monitor the effectiveness of your training and draw some conclusions.

Another important point that should definitely be taken into account is that different people burn different amounts of calories during a workout on a treadmill. This indicator depends on many factors, including the weight of the student, his level of training, physical capabilities, etc. In addition, it is important to take into account running speed, incline level of the running belt, etc.

Despite the fact that the control panel shows average data, it is necessary to provide approximate figures:

• Fast walking allows you to burn from 200 to 300 kcal in 1 hour;
• Running at an average pace with breaks takes from 400 to 500 kcal per hour;
• Running at a fast pace allows you to burn 600-800 kcal per hour.

In general, calories burned on the treadmill are not that important for achieving excellent results. If you want to lose weight, then you need to increase the duration of your workout, pay attention to your diet and create the right exercise program. Losing weight is a set of measures that requires organization and a responsible approach.

More specifically, to achieve better results, including weight loss, you must follow some rules:

• Train in the effective heart rate zone;
• Don't overwork yourself;
• Exercise regularly;
• Adhere to the principles of proper nutrition.

Everything else serves as an additional tool to achieve your goals.

How to burn 1000 calories in 30 minutes, an hour, a day

With an empty refrigerator or exhausting work in a hot workshop, no thought will arise on how to burn additional calories. Because in the first case, every piece of food is perceived as valuable, in the second, a lot of energy is spent on balancing the temperature extreme.

Fortunately or unfortunately (everyone decides for himself), most of us have to rack our brains about increasing energy consumption so that the silhouette does not blur and has more or less attractive outlines.

There are three ways to achieve the desired calorie deficit:

• receive less;
• spend more;
• at the same time receive less and spend more.

The third way is the toughest, but it is also the most effective.

Let's dwell on the second point - energy expenditure with an emphasis on the speed of its expenditure (very quickly, quickly and moderately).

How to burn 1000 calories

How much exercise do you need to do to burn them off?

It all depends on the intensity. The faster the speed of movement, the more effort is applied, the shorter the rest, the shorter the period of time during which our thousand kilocalories will be burned.

Interval running

Jogging includes short sprint intervals: 5 minutes of jogging - 30 seconds of sprinting.

According to the American Physiological Society, such a run can burn 1,000 kcal in less than half an hour (interval running: everything you need to know about it).

Interval training

We select several exercises (2 – 5) and do them one by one in a circle. The choice of movements is based on those that involve more muscles at the same time. The rest period between them is shorter (ideally equal to zero).

In 10-30 minutes (depending on your training) you can bring yourself to physical exhaustion, which will leave no stone unturned in your internal energy depot.

Moreover, fat will burn even after interval training.

How to burn calories in an hour

Circuit and interval training are not suitable for many people because they require good physical shape and a healthy heart.

A little less demanding on the functional characteristics of cardio training. These include various types of low- and medium-intensity running, exercise on a bicycle and rowing machine, stepper, elliptical, spinning a hoop, jumping rope, swimming, boxing, Nordic walking, rock climbing and others.

Game sports are a good way to burn off excess energy, especially football, handball, basketball, volleyball, tennis, etc.

How much you burn depends only on your energy and commitment to the result.

Consumption 1000 kcal per day

Go for a run in the morning; get to work and back on foot; take a walk during your lunch break; shuttle between offices; go to the gym in the evening; do housework; walk up the stairs...

Just the above is enough for a couple of thousand kcal (if not more). There would be a desire.

What to Remember When Burning Calories

Consumption greatly depends on the basal metabolic rate (more about this level and how to determine your calorie intake per day), muscle development and physique. When calculating the load, you should take into account age and physical fitness. Definitely, you should not immediately take up circuit training if the last time you exercised was a month (or even a year) ago.

When exercising, drink plenty of clean water. She is an assistant in increasing metabolic rate, removing waste products and burning calories. Exercise yourself regularly, not periodically. This way you will gradually improve your shape and not harm your health.. ———-

———-

Burning a “lot” of calories in half an hour or an hour is quite possible (not to mention the whole day). But the question arises: is it worth trying to do in half an hour something that can be almost imperceptibly stretched out over the course of a day?

https://youtu.be/MbEymicTcxU

How do you think?

Useful and interesting:

– “Rules for losing weight or 19 tips on how to lose weight without dieting”;

– “Diets for weight loss. Sports for weight loss. What to choose?";

– “Why strict diets don’t work or don’t work for long.”

George Riddler

Treadmill: calorie consumption

Working out on a treadmill is one of the most effective ways to lose extra pounds. The method of action is very simple: while running, you use energy from your own fat reserves. However, you should know that fat burning occurs only if you run for at least 40 minutes in one session. You can do 3 workouts per week, but they should last between 40 and 60 minutes. If you run less, you will strengthen your muscles, increase your body's endurance, and improve your overall well-being, but you are unlikely to achieve weight loss. If you try hard and run for more than 1 hour, then your muscles will begin to burn along with the fat, and this is unacceptable.

Many beginners wonder how many calories they can burn on a treadmill. There is simply no universal answer for everyone involved. Consider just a few facts: in 10 minutes of jogging at a speed of approximately 9 km/h, an athlete weighing 150 kg loses about 113 kcal. Weight loss depends on the number of kilometers traveled per week and the number of calories “eaten” during the same period. To speed up fat loss, you need to practice interval running. It involves alternating running at an accelerated pace (at maximum speed) with running at a moderate (slow) pace. This way you can achieve excellent results. Interval running helps to significantly speed up the process if your main goal is weight loss.

Before you start training, you should consult your doctor. People with certain chronic diseases, as well as after suffering injuries, are contraindicated in running.

Rules for daily running

Running for 30 minutes may not bring any results if you do not follow special rules:

• The body has the ability to adapt to any load. Therefore, most likely, when running to lose weight, in the first few weeks (4-7 weeks) you will be able to lose up to 10 kg with constant exercise, but then this process will slow down or stop altogether. Thus, the load must constantly be increased by adjusting the speed or duration.
• Find quality running shoes for yourself. Specialized orthopedic sports shoes help the foot and knee joint cope with the intense stress that they suffer during prolonged running, even with relatively light loads.
• It is very important before starting classes (even if you are an advanced runner) to do a short gymnastic warm-up. 7-10 minutes of exercise in the morning will help the body wake up and prepare for physical activity. In addition, warming up helps optimize the load on the spine.
• Control the duration of your run and its speed. If you feel unwell, out of breath, or experience pain in your arms, legs, or back, you should stop running. In cases where your health does not allow you to run for 30 minutes a day, replace such training with Nordic or race walking - no less effective exercises.

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If you work out in the gym, go to a fitness club, or get other physical activity besides running, then you are allowed to train less often - for example, every other day. This will in no way detract from the effectiveness of the training.

How does a treadmill count calories?

Correct calorie counting is influenced by factors such as age, weight, health status, and the characteristics of a person’s constitution. It is important to know that the more excess weight a person has, the more calories he spends and the faster he loses weight. If two people with different weights exercise for the same amount of time and eat the same food, then in the end the scale will show a better result for the one who weighs more.

So, for example, a person weighing 70 kg will spend about 300 kcal in 1 hour of walking on a treadmill at a speed of 5-5.5 km/h. At the same time, a person weighing 84 kg with the same speed and time data will lose 356 kcal in an hour. If you increase the speed, the amount of energy expended will increase even more.

Treadmill workouts for weight loss

Do you want to lose weight and have purchased a treadmill for this purpose? Don't go to extremes and exercise every day until exhaustion. Set real goals and go towards them. Let's imagine that you want to lose 1-2 kg in a week. To do this you need to spend 3500 kcal. The first way is to cut the caloric intake of your diet by 500 kcal per day, the second way is to spend 500 kcal per day on the treadmill. The smartest solution is to use diet and exercise at the same time. You can burn 250 kcal per day by jogging about 2.5 km and cutting your diet by just 250 kcal. This approach will not be stressful for the body.

Running 8 km a day and cutting your caloric intake by 500 kcal will help you get rid of 2 kg of excess weight per week. However, this is a rather complex program that is only suitable for experienced athletes. A beginner’s body may simply not be able to withstand such a load, which will certainly lead to overwork or injury. In addition, do not forget about rest. Muscles only recover during rest, not during training, so you need to take breaks. It is best to exercise 3 times a week.

Mifflin-St. George formula for calculating calories

This formula gained popularity in the mid-2000s and has since been relevant for accurately calculating the number of calories burned.

For women: Kcal = VOOM * k For men: Kcal = BOOM * k, where k is the load coefficient, depends on the nature of physical activity (see Table 3)

Table 3 - Calculation of coefficient k for the Mifflin-San Geor formula.

The basal metabolic rate is calculated using the formulas:

BOOM = 9.99 * weight (kg) + 6.25 * height (cm) – 4.92 * age – 161 BOOM = 9.99 * weight (kg) + 6.25 * height (cm) – 4.92 * age + 5

Setting up the treadmill

To increase the load, treadmills provide the ability to change the inclination angle. According to experts, simulating uphill running allows you to burn 10% more calories. Thus, by increasing the incline angle by 1 degree, you increase calorie expenditure by 10%. The user can also set the automatic mode by calculating the inclination angle of the running belt, running speed and training time. It is advisable to record the results obtained so that later you can compare them and see progress.

If your body has already adapted to the load, then the body will not spend calories as actively as it did initially. In order not to stop there and stimulate your body, you need to change your training program and adjust the load. If you see that running as usual is no longer giving results, then start practicing interval running. Increase either the training time or the speed.

To see progress all the time, you need to use all available means. Don't limit yourself to just running. Do abdominal exercises, squats, dumbbells, push-ups. Taken together, all these exercises will help you not only lose weight, but also gain a sculpted, toned body.

Nutrition rules before training on the treadmill

To lose weight, you need to eliminate fast carbohydrates and all foods containing sugar from your diet. Fat in this regard is not as dangerous as sweets. It is very important to fill your body with proteins, especially during active training. Eat more meat, fish, seafood, cottage cheese, eggs.

To gain energy and feel good, you need “good” carbohydrates. They can be obtained from cereals, vegetables, fruits, dried fruits, and whole grain bread.

To eat or not to eat after training is a pressing and very controversial issue. Many nutritionists are still inclined to believe that you should not immediately throw on food after active exercise. After running, you need to wait 1-2 hours, but you can drink water at any time.

What are calories?

In fact, calorie is a well-known term, but if you ask many people, they are unlikely to tell you exactly what it is. Moreover, even scientists offer different interpretations. There are now three types of most common calories.

When talking about calories, we are talking about the amount of heat that is needed to raise the temperature of water by one degree. If you don’t go into details (and within the framework of this material, going into details regarding calories is not particularly relevant), then we are simply talking about energy and heat production.

Walking on a Treadmill: Calories

Often the number of calories burned depends on the speed of walking. So, for example, to consume 100 kcal you need to walk at a speed of 5 km/h for at least 30 minutes. Walking at a brisk pace of 8 km/h can burn approximately 170 kcal in 30 minutes. These numbers are relevant for both walking on the street and walking in the gym.

For more intense fat burning, you should increase the load while walking. If you walk outside, use different heights, take the stairs rather than the elevator, and use public transport less. When exercising on a treadmill, you will have to change the inclination of the running belt.

Walking can also help you lose weight if you exercise regularly and follow a diet. Moreover, walking does not put as much stress on the joints and spine as running. People with musculoskeletal diseases are recommended to walk at a comfortable pace, but not run.

All treadmills show the number of calories burned. These data should be taken into account, but you should know that they are averages.