Running: The best sport to lose weight

Running for all

Running can warm up your body, shape your figure and your mind. You don’t need to spend money on gym memberships or expensive equipment. You can run anytime, anywhere, at your own pace.

Running: in the gym

Running: a sport that consumes a lot of calories

Running is an endurance-focused sport, similar to swimming, cycling or walking, and is best done at a moderate pace (increasing heart rate to about 120 beats per minute) for stability and health. . When you run, your cardiovascular and respiratory systems work hard, supplying your body with oxygen, improving circulation, strengthening your heart and especially strengthening your lungs.

chay bo moi ngay
You can jog in any form, anywhere

Running burns energy faster than any other sport. When running at an average speed of 10 km/h, you will burn about 500 calories per hour.

This means you will eliminate 1/4 of the average daily calories your body needs. You’ll work all the muscles in your legs, even if you don’t feel it; Running affects all parts of the legs, not just the thighs. After about 40 minutes, your body will use up all available energy and begin burning stored fat to continue functioning.

When running at a speed of 10 km/h, breathing regularly, people can burn 30% of their fat in 30 minutes, while marathon runners can burn about 60% of their fat in the third hour of running. race. Combined with a healthy diet, jogging is an effective weight loss method because it not only burns energy but also consumes fat and increases fat burning even during rest time.

– Running is a great way to maintain a great figure: your back remains straight while your pelvis is engaged, giving you a perfect figure. The muscles around the spine and abdomen also become firmer when you run.

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Rest between rounds

jogging: you should also know a little about technique

Like other endurance sports, focus more on increasing your running time than your speed. In this way, you will gradually strengthen your muscles and improve the aesthetics of your body. When exercising, pay attention to your age, health, and endurance to adjust your exercise speed accordingly.

According to experts, jogging about 30 minutes a day, 3-5 times a week is ideal. Choose a place with fresh air to make jogging convenient.

Remember to warm up properly before running to avoid shortness of breath and cramps. You can rest for about 10 minutes in the middle and then continue running.

Additional information about calories:

 

Did you know that for women:

  • From 9 to 13 years old, sedentary people need about 1,600 calories, moderately active people need about 2,000 calories, and highly active people need about 2,200 calories.
  • From 14 to 18 years old, sedentary people need about 1,800 calories, moderately active people need about 2,000 calories, and highly active people need about 2,400 calories.
  • From age 19 to 30, sedentary people need about 2,000 calories, moderately active people need about 2,200 calories, and highly active people need about 2,400 calories.
  • From age 31 to 50, sedentary people need about 1,800 calories, moderately active people need about 2,000 calories, and highly active people need about 2,200 calories.
  • People 51 and older need about 1,600 calories if sedentary, about 1,800 calories if moderately active, and about 2,200 calories if highly active.
RPE cho phép người tập tự đánh giá mức độ cảm nhận của họ về độ khó khăn của hoạt động
Men consume more calories during sports than women

For men, calorie requirements are slightly higher, 200 to 400 more, than for women, and men’s physiques tend to be more muscular and less fatty than women’s.

Through this article, you can clearly see how participating in the sport of running is beneficial for your health and especially for maintaining a better shape.

You should also know a little about the history of running
The history of running as a sport spans millennia
In ancient civilizations, such as Ancient Greece, Egypt, and Rome, running had significant cultural and religious importance.

In Greece, the Ancient Olympics, dating back to 776 BC, featured a variety of running events, including the stadium, a sprint of about 192 meters, and the dolichos, a long-distance race of 7 to 24 around the stadium track.

The winners of these contests were revered as heroes, their names etched in history alongside legends such as Leonidas of Rhodes and Pheidippides.

Running also played an important role in military communication and courier services. One of the most famous stories is that of Pheidippides, the Athenian messenger who, according to legend, ran some 26 miles from the battlefield of Marathon to Athens to bring news of the Greek victory over the Persians.

This achievement inspired the modern marathon, first introduced at the 1896 Olympics in Athens, commemorating Pheidippides’ legendary run.

Chạy bộ rất đơn giản nhưng lại khiến nhiều người dễ bỏ cuộc
                                         Sports must also have passion

Throughout the Middle Ages and the Renaissance, running remained an integral part of daily life, with messengers, couriers and athletes honing their skills. However, it was not until the 19th century that organized races began to appear in Europe and North America.

These races, often held on dirt or street tracks, attract participants from a variety of backgrounds, including professional athletes, amateurs, and the working class.

The 20th century saw remarkable advances in training techniques, equipment and performance-enhancing strategies, propelling running to new heights of sport and spectacle. Legendary athletes such as Emil Zátopek, Paavo Nurmi, Jesse Owens and later Roger Bannister broke barriers and set records that captivated the world.

Today, running continues to evolve, leading to innovations in technology, nutrition and training methods. From professional athletes to amateur athletes, running remains their favorite outdoor sports activity. What about you, do you like this running sport?

There is a saying:

Beauty is doubled when hidden in a strong body…

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