Monthly Archives: February 2019

How Many Calories Do You Burn by Running?


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 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 diet 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.



Source by Sharon Dell

The Sugar Freedom Diet

The Sugar Freedom Diet



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A Total System To Stop Sugar Cravings In 3 Days, And Help Readers Lose Weight For Good. Certified Nutrition Specialist And Tt Trainer Of The Year Catherine Gordon’s Proven Program With Food Lists, Shopping Guides, Meal Plans, And Recipes Is All Here.

Losing a Pound a Day With the Mono Diet – How to Eat Only One Type of Food to Lose Weight


Losing a pound a day with the Mono Diet may seem difficult to many, but this article will tell you how. More importantly, we will tell you how to eat only one type of food to lose weight so make sure to read the entire article.

One of the classics when it comes to being healthy and slim is losing a pound a day with the Mono Diet. Most people cannot keep up with this strategy while in fact it is so easy to follow. It is not like those complicated programs wherein they will ask you to eat various foods with specific measurements leaving you puzzled. The reason that most people do not want to try this program is that they think that they would be eating a single kind of food every day for the rest of their lives. Losing a pound a day with the Mono Diet is eating a single kind of food every meal. It does not mean that you have to eat the same foodstuff in all three meals daily. Some people suggest that raw chow will make the best choice for this kind of weight-loss program because of its higher nutritional value.

As we all know, there are three groups of foods. There are foods that are high in carbohydrates, high in protein, and those with starches. Examples of those that have high protein are eggs, cheese, eggs, meat, and fish. On the other hand, those with high carbohydrates, which are healthy, are fruits and vegetables. Lastly, those with starches are potatoes, pasta, bread, and pasta. Below is a concrete example of this program:

  1. For breakfast, you can eat an apple and two bananas to give you the needed energy to last for as much as 24 hours.

  2. You can eat a half-roasted chicken without the skin. Roast is better than frying chicken to avoid fattening oils sticking to the chicken.

3. Three baked potatoes will suit your evening appetite. Frying potatoes is not a good choice so it should either be roasted or baked.



Source by Faviano Torres

Parasites and Plaque Make Diet and diet Impossible – No Matter How Hard You Try!


Have diet and diet become impossible for you? What many people do not know is the reason they can not lose weight is likely because of nasty little parasites and plaque invading the walls of your digestive system. Intestinal parasites and mucoid plaque keep you fat and make you fatter and fatter! There are many others suffering just like you! I've been there myself and quite frankly, I'm over it!

There has been a discovery that can help you lose weight and keep it off & THIS TIME it is NOT TOO GOOD TO BE TRUE! The TRUTH is the real reason you can not lose weight is in your colon! Colon health is not only important to diet, but to your overall good health. Elie Metchnikoff, a Russian scientist and winner of the Nobel Prize states that "Death begins in the colon!"

Your digestive system (especially the colon) is the toxic waste dump of your body. Parasitic worms and plaque (often referred to as mucoid plaque) attach to the walls of your colon, intestines and even your stomach. There, the parasites breed, producing thousands, sometimes millions of eggs while feeding off of the plaque and fecal matter lining the walls of your digestive tract. Did you know that parasites outrank cancer as the number one global killer?

When the body has been consistently bombarded by processed foods, parasites, toxic chemicals and other toxins in the environment, cleaning agents, prescription drugs, aspirin, salt, heavy metals (even mercury used in dental work), and organizations that transmit disease, it manufactures mucoid plaque to protect the gastrointestinal system. The plaque robs your body of the vital nutrients that your body needs to be healthy. Diet and diet has become impossible and your health is depleted.

Mucoid plaque is not consistently expelled from the intestines. It builds up in the folds and creases of your intestines and can hang around there for many years. As time marches on, the mucoid plaque grows thicker, firmer and spreads. Feces sticks to the plaque and "ferments" because it is trapped there and providing a cozy home for parasites.

Dr. Oz, seen on Oprah has stated that 99% of humans will have these issues at least once in their lifetime.

A toxic colon most likely is part of the cause of almost every disease or illness we encounter. If you have had to deal with irritable bowel syndrome (IBS), excess weight, constipation, stomach pain, chronic fatigue, digestive problems, hemorrhoids, yeast infections, lack of energy, a bulging belly, various infections and more-even bad breath – you probably suffer from built up toxic waste, mucoid plaque and / or parasites.

This is not something to be taken easily! The toxins that remain in your body are slowly poisoning you, making you fatter, destroying your health, and can ever kill you! You need to cleanse these toxins from your body the right way – the safe way.



Source by Erica Thompson

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