Question 2: How many calories can you consume by jogging for four kilometers? The 400-meter playground runs continuously 10 lap, and the jogging speed is 120 meters per minute for 33 minutes, which consumes about 330 calories. Because jogging for 30 minutes consumes 300 calories.
Question 3: How many calories does it take to run four kilometers? Walking slowly (four kilometers per hour) 255 calories.
Walk fast (8 kilometers per hour) 555 calories
Jogging (9 kilometers per hour) 655 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Physical training 300 calories
Sit-ups 432 cards
Walking machine (6 kilometers per hour) 345 calories
Climb stairs 480 cards
Climbing stairs 1500 (not timed) 250 cards.
Ladder ladder 680 card
Swimming (3 kilometers per hour) 550 calories
Tennis 425 cards
Handball 600 calories
Billiards 300 cards
Golf (Walking Club) 270 calories.
Roller skating 350 calories
Skiing in the suburbs (8 kilometers per hour)
600 calories
Activity items consume calories.
Drive 82 card
Work 76 card
Read 88 cards
Sleep 48 calories in the afternoon
72 cards for watching TV
66 cards to watch movies
Dance 300 calories
Aerobic exercise 300 calories
Skipping rope 448 card
Eat 450 calories
Bath card 168
Shopping card 1 10
Buy 180 card
Scan 228 cards
Laundry card 1 14
Ironing 120 card
Dishwashing card 136
Insert 1 14 card.
Sawn wood 400 calories
Riding 350 calories
Walk the dog 130 card
240 suburban tourist cards
Question 4: How many calories does jogging for 40 minutes consume? Running for 60 minutes will consume 352 calories.
Generally, the following formula can be used to roughly calculate the calories consumed during running:
(1) Known weight, time and speed
Running calories (kilocalories) = weight (kg) × exercise time (hours) × index K.
Exponent k = 30 ÷ speed (min /400 m)
For example, if someone weighs 60 kilograms and runs at a speed of 3 minutes /400 meters or 8 kilometers/hour, then the calories he consumes when running = 60× 1 × 30/3 = 600 kcal.
This calculation covers part of the heat consumed by the increase of basal metabolic rate after exercise, that is, part of the heat generated by the increase of body temperature after exercise.
(2) Known weight and distance
Running calories (kilocalories) = weight (kg) × distance (km) × 1.036.
For example, a person weighing 60 kilograms runs 8 kilometers, and the calories consumed are = 60× 8× 1.036 = 497.28 kcal.
(3) known weight, speed and time
Running calories (kcal) = weight (kg)× exercise time (minutes )× index k.
8 km/h k = 0. 1355
One hour 12km k = 0. 1797.
One hour 15km k = 0. 1875.
If a person weighing 60 kg runs 1 hour at a speed of 8 km/h, the heat consumed is = 60× 60× 0. 1355 = 487.8 kcal (kilocalories).
It should be pointed out that the above formula is very rough, because it ignores factors such as age, sex, physique and basal metabolic rate, and only provides a reference for everyone.
Question 5: How many calories does jogging for 40 minutes consume? 1.5.3KM/H At this speed, your height and weight may be very low. Running at 8 km/h for 45 minutes can consume 750 calories. When 10KM/H, it can consume nearly 1000 calories.
Your height is there, and your legs will not be short. In fact, your normal walking speed can catch up with this 5 km/h.
Because of your weight, I actually suggest you go swimming. Your current weight base is too large. It completely exceeds the load of top running shoes. So the damage to the knee is very serious.
Through jogging and diet control, I lost weight from 84KG to 73KG in one and a half months. Still eat at 7 points and practice at 3 points.
You can't practice only by aerobic. Aerobic is burning fat, while anaerobic can tighten and improve basal metabolism. Don't do sit-ups with your weight, use boards instead. Get some equipment or push-ups to practice your arms, chest muscles and back.
6. To tell the truth, you can't reduce your hunger. It is very important to go to bed early and get up early. Brunch is at 7 o'clock and dinner is at 5 o'clock. You can also consider eating less and more meals! Avoid greasy (China cooking), salty, drinks and snacks.
7. If you want to jog, match your shoes first, and then decide a certain type through the foot test. That must be top-notch. If you jog at your speed, it is recommended to slowly extend it to 1 hour -90 minutes. Always pay attention to your knees! Don't run every day
Thank you.
Question 6: How many calories does it take to jog for four kilometers? Walking slowly (four kilometers per hour) 255 calories.
Walk fast (8 kilometers per hour) 555 calories
Jogging (9 kilometers per hour) 655 calories
Running (per hour12km) is 700 calories.
Bike (9 kilometers per hour) 245 calories
Bicycle (16 km/h) 4 15 card
Bicycle (2 1 km/h) 655 cards
Aerobic exercise (mild) 275 calories
Aerobic exercise (moderate) 350 calories
Physical training 300 calories
Sit-ups 432 cards
Walking machine (6 kilometers per hour) 345 calories
Climb stairs 480 cards
Climbing stairs 1500 (not timed) 250 cards.
Ladder ladder 680 card
Swimming (3 kilometers per hour) 550 calories
Tennis 425 cards
Handball 600 calories
Billiards 300 cards
Golf (Walking Club) 270 calories.
Roller skating 350 calories
Skiing in the suburbs (8 kilometers per hour)
600 calories
Activity items consume calories.
Drive 82 card
Work 76 card
Read 88 cards
Sleep 48 calories in the afternoon
72 cards for watching TV
66 cards to watch movies
Dance 300 calories
Aerobic exercise 300 calories
Skipping rope 448 card
Eat 450 calories
Bath card 168
Shopping card 1 10
Buy 180 card
Scan 228 cards
Laundry card 1 14
Ironing 120 card
Dishwashing card 136
Insert 1 14 card.
Sawn wood 400 calories
Riding 350 calories
Walk the dog 130 card
240 suburban tourist cards
Question 7: How long does it take to jog for 4 kilometers? If the speed is 8.2, 4KM is almost 30 minutes, and the average speed is 7.6 minutes +0 km.
The best speed is suggested to be controlled within 9, too fast will cause a burden on the knees.
Question 8: Benefits of running four kilometers a day Running is an aerobic exercise, which can improve the physical strength and physique of the body, and the most important thing is to improve the cardiopulmonary function and metabolism.
Running alone is definitely not effective. Usually try to do sit-ups, eat, don't sit all the time, take a walk.
Don't drink alcohol and eat less foods with high cholesterol.
The benefits of fitness
keep fit
improve immunity
Prevent coronary artery, respiratory system and metabolic diseases.
Reduce the incidence of cancer
Stabilize and improve blood pressure
Improve blood composition
Improve sleep
Help control and stabilize blood sugar
Prevent injuries and reduce the probability of sports injuries.
Maintain good joint function.
Improve one's figure
Balance muscles (muscle strength) and improve body posture.
Physical fitness level and performance of weightlifters
Improve the ability of daily physical activities
Help achieve and maintain an appropriate weight.
Help achieve and maintain proper body composition.
Improve anxiety and depression
Prevent muscle recession and strain.
Slow down bone aging and prevent osteoporosis.
Used for physical rehabilitation.
Slow down the aging speed
Reduce the incidence of premature death
Everyone knows the benefits of exercise and fitness, but it is unlikely that most people will only do the same kind of exercise all their lives and enjoy it; On the other hand, after all, the years are ruthless, and it is impossible for the elderly to bounce up and bear the exercise when they are young.
Then, for people who want to keep fit through exercise, how should they match and combine, and choose an exercise mode suitable for their age at different stages of life? An American training expert recently designed a fitness program that can be used for a lifetime, so that you who pay attention to health can find a suitable exercise method from your twenties to your ears. Let you benefit from sports. The following is the specific plan:
Twenties: You can choose high-impact aerobic exercise, running or boxing. For your body, the advantage is that you can consume a lot of calories, strengthen your whole body muscles, and improve your energy, endurance and hand-eye coordination. Psychologically speaking, these exercises can help you relieve external pressure, make you forget daily chores for a while and gain a sense of accomplishment. At the same time, running has the advantages of stimulating creativity and training self-discipline; Boxing is more suitable as a punching bag in addition to cultivating self-confidence, restraint and the ability to face conflicts.
Over 30 years old: rock climbing, skateboarding, skating or martial arts fitness are recommended. In addition to losing weight, these exercises can also strengthen muscle elasticity, especially in the hips and legs; It also contributes to vitality and endurance, and can improve your sense of balance, coordination and sensitivity. Psychologically, rock climbing can cultivate meditation-like concentration and help you build self-confidence and strategic thinking; Skating is pleasant, emotional and unforgettable. Martial arts can help you stay calm, self-reliant and alert in conflicts, and can also effectively improve your concentration.
Forty years old: choose low-impact aerobic exercise, hiking, climbing stairs, tennis and other sports. Increasing physical strength and strengthening lower body muscles, especially leg muscles, is good for the body. For example, climbing stairs can not only sweat but also exercise, and is also suitable for busy urban office workers to practice nearby every day. Tennis is a very suitable whole-body exercise, which can increase the sensitivity and coordination of all parts of the body and keep people energetic. At the same time, the pressure on joints is not as great as running and high-impact aerobic exercise. Psychologically, these exercises make people feel refreshed and relaxed. Taking climbing stairs as an example, climbing up and down regularly is often a good way to control yourself and restore your mood to stability; Similarly, playing tennis not only has social function, but also can put aside stress and impatience and train concentration, judgment and sense of time.
Fifty years old: Suitable sports include swimming, weightlifting, boating and golf. Swimming can effectively enhance the muscles and elasticity of all parts of the body, and because of the buoyancy support of water, it is not as intense as land sports, especially suitable for convalescents, pregnant women, rheumatism patients and the elderly. Weight-bearing training can strengthen muscles and strengthen bone density; Improve other sports ability; When playing golf, if you can walk by yourself, carry your bag by yourself and speed up your steps, you will often have the effect of stabilizing your heart function. Psychologically, swimming has both exciting and calming effects, and concentrated paddling makes people forget chores; Weight-bearing training helps to improve self-image satisfaction and let pressure and irritability vent with sweat; Rowing together can cultivate cooperation and team spirit; Playing golf can make people more focused and self-disciplined.
Over 60 years old: Introduce you to do more walking, ballroom dancing, yoga or water aerobics. Walking can strengthen your legs and help prevent osteoporosis.
Question 9: How much energy does jogging for 40 minutes consume? Seventy kilograms, 173 should be analyzed in detail, depending on the specific speed of your movement and whether you have entered the fat burning area. The heart rate must reach 65%-75% of the maximum heart rate to be thin.