(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.

According to the "running time"

About weight loss

First, we need to understand two concepts:

1, aerobic exercise. When the intensity of exercise is relatively small, the oxygen supply is sufficient, and the body obtains energy through the oxidation of energy substances, that is, aerobic exercise.

2. When the intensity of exercise is high, the supply of oxygen is relatively insufficient, and the body can obtain energy by glycolysis of glycogen to produce lactic acid, that is, anaerobic exercise.

In general, the division between aerobic exercise and anaerobic exercise is mainly based on whether lactic acid is produced during exercise. Do aerobic exercise to lose weight and anaerobic exercise to exercise muscles.

Aerobic exercise self-test: By measuring the heart rate, aerobic exercise can be carried out more effectively. The simplest method is to count the pulse rate. You can count the number of pulses in 30 seconds like a doctor's pulse, and multiply it by 2 to get the number of pulses per minute, which is the pulse rate. The suitable pulse rate for aerobic exercise is (220- age) ×(60%-85%). For example, a 35-year-old man, what is his heart rate range during exercise? First, we subtract his actual age of 35 from 220 to get a number185; Multiply this number by (60%-85%) to get a range, with the lower limit of11times and the upper limit of 158 times. This is the heart rate range that a man should reach every minute when doing aerobic exercise during exercise.

Then, what really loses weight is aerobic exercise. Mountain bikes are generally called legs. According to your situation, girls generally don't want to exercise muscles. If they want to lose weight, it's best to start with 20 minutes of exercise, and then do leg stretching and massage for more than 5 minutes, so that they won't grow muscles. If you are a boy, you might as well do this. It doesn't matter if you don't pull it deliberately. The leg muscles will become obviously beautiful.

Anaerobic exercise can reduce fat, but it is generally done by shaping muscles. Whether to do it or not varies from person to person. Aerobic exercise for more than 30 minutes will start burning fat without hydration, but it is not recommended. It's not good for the body, but the visual effect will be more obvious.

Exercise to reduce fat is a persistent thing, which will have obvious effects. Exercise for more than 30 minutes every day will bring you a healthy and beautiful body! !

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