Is running 3 km a day enough to lose weight?

If you have also taken to running in the middle of the de-escalation, we will tell you how many hours you have to do it to lose a kilo on the scale

Now that confinement is ending and summer is approaching, we are all in a rush. According to the calculations of the experts, in these weeks of quarantine due to the coronavirus we have gained, on average, four kilos per head, which added to those that we already had left over make a somewhat depressing balance.

Since this weekend, the Government has allowed us to go out to the streets to practice sports, and many of you have taken to running, either to lose weight or stretch the body. Others, simply, have resumed the running that you had left aside by the covid-19.

Well, be that as it may, today we are going to tell you how much it takes to run, in time, to lose a kilo. Attentive

How much do you have to run to lose one kilogram

To lose weight, reader, it is best to watch your diet and, above all, to watch what you eat at dinners. Although food is the fundamental thing that you have to limit if you want to lose weight, exercising can also help you speed up the process and, of course, tone your figure. So, despite the fact that diet is truly essential to lose weight, if you run, all the better.

And the million-dollar question: how much do we have to run to lose a kilo? Well, according to Compendium of Physical Activities (CPA), a 150-pound person will burn 408 calories if he runs 4 miles for an hour.

And, taking into account that to lose a kilo we must have a deficit of at least 7,000 calories, if we do not change our diet at all (and we do not bloat to eat after exercising), we have to run a total of 12-17 hours to lose only a kilo of weight.

You should know that the amount of energy consumed is always indicative, as it depends on the body fat of each individual, their age and their sex. And you have to bear in mind that every time you exercise, you accelerate your metabolism, that is, your fat burning at rest, so the more you exercise, the faster you will lose weight in the near future.

What to eat before and after running?

Although many people do, running on an empty stomach is not recommended. Here are some simple tips before training:

· You must have drunk a lot of water during the day. Your body sweats a lot when running and you run the risk of dehydration.

· Don't take artificial supplements, it's not worth it. It is better to obtain energy from natural foods.

· Ideally, have some snack rich in carbohydrates and proteins before exercise. A banana, for example, is ideal, as it barely has 100 calories and gives you a lot of energy. Any fruit is just as good, or yogurt with turkey.

· For after training, and if you want to lose weight, it is best to have a good plate of vegetables with eggs, fish or baked or grilled chicken.

Other exercises that burn a lot of calories

If running is not for you or you do not see it clearly, here are other sports that lose a lot of weight:

1) jump rope

One hour of jumping rope burns 748 calories. It is an exercise widely practiced in sports such as boxing. And it is one of the best things you can do to lose weight.

2) Skating

In addition to burning 683 calories, skating is a great option for people who need to improve their coordination, balance, or concentration. In addition, it is a sport that strengthens the muscles of the entire body –both the lower and upper body–, since when turning, braking and changing direction they are all involved.

3) Climbing

Do you climb is very popular in Spain, and the truth is that weight loss comes in handy. Climbing step by step up a rock face will burn 510 calories per hour.

4) Calisthenics

The CPA groups these activities together under the umbrella term " calisthenics, " which amounts to push-ups, sit- ups, and jumps. Doing this for an hour will burn 544 calories, and with hardly moving the site.

5) Swimming

It is one of the most beneficial exercises for health, as all muscles are involved in the process. In fact, in water they work five times more than on land. If you swim at medium speed for an hour you will burn 564 calories. And if you do it to butterfly, a whopping 938 / hour.

6) Tennis

Playing tennis will burn 496 calories per hour. And you will also strengthen the whole body, and especially the upper body. Of course, be careful with your wrists and elbows, because if you are not used to it and start practicing it for a long time, they may suffer.

7) Martial arts

The martial arts are very popular. They are, for example, judo, karate, taekwondo or kickboxing. And these variants burn no less than 700 calories per hour when performed at a moderate pace. Also, it never hurts to learn to defend yourself.

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