Overview

跑步is a great way to get your有氧运动in, especially if you’re not someone who is particularly interested in playing a sport or hanging out in the gym. It’s an activity you can do on your own, and except for quality shoes, doesn’t require you to buy any special equipment.

We know running is good for you. But how many calories does that sweat session help you burn? It turns out the answer depends on you; specifically, how much you weigh. The more you weigh, the higher your calorie burn will be.

继续阅读以了解您燃烧了多少卡路里的卡路里，以及如何使锻炼的一部分运行。

A general estimate for calories burned in one mile is approximately 100 calories per mile, says Dr. Daniel V. Vigil, an associate clinical professor of health sciences at David Geffen School of Medicine at UCLA. However, this standard number varies depending on the individual. Body weight plays a major factor.

According to a chart from theAmerican Council on Exercise，，，，a 120-pound person burns about 11.4 calories per minute while running. So if that person runs a 10-minute mile, they’ll burn 114 calories. If that person weighed 180 pounds, the calorie burn goes up to 17 calories per minute. The 180-pound runner would burn 170 calories running that same 10-minute mile.

你的体重 每分钟卡路里燃烧
120 11.4
180 17

维吉尔博士说：“这是一个相当稳定的数字，无论您的跑步速度如何。”“如果您想在一小时内燃烧400卡路里，则可以以每英里15分钟的速度跑4英里。如果您想在30分钟内燃烧相同的400卡路里，则需要以7分钟30秒的快速跑动四英里。”

这是个好消息，因为从技术上讲，您不必担心卡路里燃烧时的速度。如果您想在较慢的地方运行，则可以通过更长的时间来燃烧相同的卡路里。

People who weigh more burn more calories per mile because, according to Dr. Vigil, “It takes more energy (calories) to move a larger body the equivalent distance at a given pace.”

锻炼时，您会使用能量。这种能量是由卡路里助长的。一磅等于3500卡路里。因此，如果您的目标是每周减掉1磅，则需要平均每天燃烧约500至1,000磅的卡路里。

制定健康的饮食计划也很重要，因为额外的饼干（或四个）可以轻松消除您在跑步中燃烧的卡路里。

虽然重量不仅仅是强度，但决定了跑步过程中燃烧的卡路里的角色，但强度起作用是跑步后继续燃烧多少卡路里。锻炼越强烈，从该运动中恢复的氧气就越多。

这称为运动后消耗（EPOC），可能会显着影响您一天中燃烧的总卡路里。

这 疾病预防与控制中心 建议至少150分钟的中等强度有氧运动或每周75分钟的高强度有氧活动以维持健康。跑步可能属于高强度类别，具体取决于您的节奏和健身水平。

除了帮助您燃烧卡路里并保持健康的体重外，跑步和其他运动还具有其他好处。

  • 降低血压和胆固醇水平以降低您患心脏病的风险
  • lowering risk of osteoporosis
  • 改善抑郁症和焦虑症状

如果您是跑步的新手，则需要减轻身体。在开始锻炼计划之前，请与您的医生交谈，尤其是如果您患有任何慢性健康状况。

为了在不受伤的情况下运行,您需要the right shoes. Running shoes are different from regular walking, tennis, aerobic, or basketball shoes. They’re specifically designed to provide good support and prevent foot and knee pain during a run.

市场上有许多不同的鞋带。尝试不同的品牌，以找到最适合您的脚的品牌。一些跑步商店可以让您在跑步机上测试他们的鞋子。

Your doctor or trainer can help steer you in the right direction in terms of what you need to look for in a running shoe.

鞋子后，是时候开始训练了。一个好的一般计划是从快速步行开始，然后开始在锻炼中添加跑步间隔。

For example, you might walk briskly for 5 minutes, then jog for 45 seconds and repeat this a few times. Each workout will allow you to build up endurance and soon you’ll be able to run the full mile.

虽然很难确定每个人在一英里跑期间燃烧的卡路里数量，但可穿戴健身追踪器（例如Fitbit）可以非常接近。这些设备能够测量您的心律以及您运行的距离。

进入身高和重量后，该设备使用给出的所有信息进行计算。许多可穿戴健身追踪器还可以让您存储自己的健身数据。这使跟踪您的进度并设定目标变得容易。

If you’re looking for an extra burn, try adding some strength training to your cardio. Lifting weights or using your body weight — think pushups — helps you to build muscle. When you mix cardio and weight exercises into the same workout, it’s called circuit training.

For example, you might do a quick sprint, then a few pushups, then another sprint and so on. These exercises burn more calories together than they do individually due to EPOC.

瑞娜·高盛writes about healthy living and design. She holds a BS in English and has been working as a freelance writer for five years. Find her onTwitter。