Running (Burns Around 600 Calories Per Hour)

Many people assume to walk and run at the same distance can burn the same amount of calories as well . By adding a running speed of at least 5 mph ( mile per hour ) or more , it could run into burning calories more effectively . For example , run as far as 5 km at a speed of 6 mph will destroy 340 calories ( the person who weighs 75 kg ) . While walking the same distance at a speed of 4 mph could fade just 255 calories , or burn 85 fewer calories than running

The reason is when running we have to spend a much greater effort than walking , such as lifting the body to the surface every time we set foot . In contrast to the walk , there will always be one foot in the soil . In addition , running is a sport that has a high intensity and require a long enough time for the body to perform the recovery process . So after a workout , we are still able to burn more calories than walking .

Running can be used for the following purposes:

• To train aerobically at a higher intensity, and burn more fat as a result.
• To recruit muscle fibers in the legs, which could add definition and enhance muscle shape.
• As a sport specific means to improving fitness and athletic performance.
• As a means to increasing metabolic rate for up to 24 hours.
• Can help to prevent osteoporosis due to its high impact nature.

Beginners running program:

• Frequency: three times a week.
• Intensity: 65-85 percent of MHR.
• Duration: 20-30 minutes per session.