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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 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 and gas heaters vs electric.

Abs training and definition:everything you ever wanted to know

 

 

Contrary to what is widely believed crunches, sit ups and other focused training exercises is the last thing that should be bothered with in your effort to train and reveal your abs.

The critical parameters in your long and arduous trip to your covetable ripped abs – absolute fetish for men and women – are as following:

1) Self discipline and self motivation.

 The  perfect abs mission demands first of all a powerful brain  because you will need commitment, discipline,persistence and other mental virtues.

2) A carefully planned, solid, nutritional plan both quantitatively and qualitatively.

Quantitatively: Take care so as to have a mildly negative caloric balance. This is important for losing weight and especially fat.
The fat layer in front of you abdominals will hide them and keep them dormant and undistinguished even when they are fully trained.
So your first and most important goal should be to make this fat layer disappear. (I take it that you know that spot loss is impossible!!).

This, mathematically, can be achieved only when you spend more calories than those you consume.

Qualitatively: Focus in the consumption of quality protein and complex carbs rich in fibres:mainly vegetables and secondly fruits and wholesome cereals.
Give priority to monounsaturated and omega-3 fats.
Avoid at all costs sugar, corn syrup, white flour, salt and trans fats.

The best way to achieve the above is by eating natural, unprocessed foods (keep away from whatever is contained in packs, boxes and cans).

Try to split your caloric intake into 5-6 meals/day. This will make your metabolism function more efficiently and will keep your blood sugar – and consequently fat storage insulin – under better control.

3) Strengthening exercises (preferentially with free weights)

This will benefit your metabolism by maintaining or increasing your precious muscle mass.
Try to adopt exercises that simultaneously tax big muscle groups and as many joints as possible.
Kings are: squats, deadlifts, chest presses, overhead presses, bent over rows etc.

I would like to make two important observations:

* try to escape from the logic of magic, easy, no sweat solutions. There is no such thing!
* don’t  expect to rectify in days or weeks grave errors which accumulated over years or decades!!!

4) Aerobic exercise (preferentially H.I.I.T.)

Although I have met people with excellent abs definition without bothering with aerobics, I consider aerobics as a vital part of the abs equation.
Aerobics is a nice way to spend calories.

But I declare it explicitly:

I feed an instinctive abhorrence for the hamster mentality a.k.a. endless hours on the wheel – name it stationary bike, treadmill etc – doing long, boring to death, uninspiring, demotivating, slow cardio.

I am a preacher of H.I.I.T. simply because I have seen excellent results  and mainly because I manage to better integrate it in my hectic programme.
On the other side H.I.I.T. is suitable only for already fit people.
If you seek fat loss you can perfectly use medium intensity cardio 30'-40' long,3-5 times/week . Try to keep your heart rate in the 70-75% region of your MHR.

And for God’s shake, don’t buy into the antiquated concept of the “fat burning zone”. It’s mere nonsense. Try to keep your heart rate as elevated as you can tolerate without risking injury or exhaustion.

Sprinting is the utmost abs exercise.
The way it taxes abs is unbelievable.

Circuits with push ups and multifunctional, multijoint core training exercises are also perfect for the abs.

Your worst time investment is…crunches and sit-ups.

Recapitulation with tips and secrets for abs:

1) Don’t embark on your ripped abs trip if you are not  mentally prepared. Mind dominates body.

2) Diet is king when it comes to  abs definition. Eat wholesome, unprocessed, nutritional foods taking care to create a mildly negative caloric intake.
Avoid limiting and fad diets. Just plain logic.

3) Give special emphasis to high quality protein, fibrous vegetables and monounsaturated and omega-3 fats.

4) Try to avoid spikes in your sugar blood and insulin by spreading your calories to 5-6 meals and consuming foods with low glycemic index and load.

5) Do your strength training with an emphasis on free weights and exercises that recruit big muscle groups and more than one joints(compound and functional exercises).

Try minimal breaks between sets.
 Give an aerobic tint to your workout.

6) Push ups are ideal for abs training. Try circuits, with bodyweight exercises. Excellent for fat loss, a superb combination of strength training and aerobics.

7) You have to dispose of your midsection fat layer in order to highlight your abs.
If you are very fit, try H.I.I.T. It’s the best investment for your time.
If not, try 30' cardio sessions at about 75% of your MHR.

Avoid at all costs slow, endless cardio sessions. They are not effective and could send you to the grave (from boredom).

You don’t have to do focused abs training. If, however, you insist, the best exercise is by far hanging leg raises (If you manage to do them right!!!).

9) Forget about supplements a.k.a. miraculous pills, magic potions and mystic powders. Don’t be suckered!

10) The same is valid with abs gadgets. You can buy them as toys for your children but please don’t lose your valuable time with them.

It doesn’t stop to amaze me how people are open to deceitful words and promises. I guess it is the strong ,innate desire for effortless solutions.

11) When you see or hear words or phrases  pertaining to abs as the following :

- quick
- 5 minutes
- easy
- simple
- instant
- 4 weeks
- get ready for summer
- summer abs…

you had better discard the article, book, workout etc.

EPILOGUE

We have seen that the main “secret” for ripped abs is a low body fat percentage.

My friendly exhortation: don’t be obsessed with the elusive six-pack abs. You will have to hit one digit body fat percentages – I speak for men – and this is something your face won’t like at all.

Aim at being healthy, fit and functional. Leave six pack definition for models!

To your health!

Chris Strogilis

About the Author

Civil engineer with postgraduate studies in MBA and Marketing.
christos@macon.gr
http://maconwaterproofing.blogspot.com/
http://totalfitness-christos.blogspot.com

What car should I take?

Porsche 996 Turbo:
>Champion Wheels
>Straight Pipes Exhaust
>Short Shifter
>EVOMS Clubsport Intercoolers
>Techart Pedals
>Alloy Diverter Valve
>Fabspeed Air Intake
>Boost Controller
>ECU Flash
>Carbon Fiber Mirrors
>GT2 Style Wing Add-On Bare Carbon
>Possibly 3076 Turbos
> RWD or FWD what do you think

or

BMW E92 M3
>Meisterschaft GT2 Exhaust System
>Carbon Fiber Mirrors
>Recaro Pole Postion Seats
>Short Shifter
>Sprint Booster Drive
>ECU
>Flat black grilles
>Turner Performance Steering Wheel
>Carbon Fiber Steering Wheel Trim
>LED interior Kit
>Painted Reflectors
>BMW Performance Shift Knob
>Pedal Set
>VMR Wheel Set 19 in
>Hamman CF Front Lip
>Carbon Fiber E-brake
>Blue Angel Eyes
>Carbon Fiber Rear Diffuser
>Ericsson FRP Trunk or Vorsteiner Trunk

Take as in steal?

Porsche.

India to place $11bn order for AIP hi-tech submarines
Nazi style super-U-boat kit finally spreading Indian defence chiefs have approved $11bn of funds to boost the country's submarine fleet. The cash is intended to see India become the first non-Western nation to deploy long-touted, much feared "air independent propulsion" (AIP) submarine technology.… Free On-Demand Webcast - Virtualizing the Hard Stuff

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