Running is one of the most popular weight loss methods. Without the assistance of too many machines, you can run anywhere, at any time. Since you are too busy to spend a lot of time running during the day, you are wondering if running for 10 minutes a day can build you a balanced body shape? The answer will be in this article.
How many calories does running 10 minutes a day burn?
For those who are looking to lose weight, the amount of calories consumed through each activity is always the top priority. According to experts, the number of calories consumed while running depends on your weight, speed, and terrain. The faster the running speed, the stronger the motion, and the steeper terrain will cause more energy expenditure.
Specifically, if a person weighs 60-70kg while jogging at an average speed on flat terrain, in 10 minutes the calorie consumption ranges from 48-50 calories. But when running at a faster speed up steep terrain, the calories consumed after 10 minutes can increase to 100-160 calories.
Running for weight loss: How much is enough?
So, you can fully estimate the number of calories you burn after 10 minutes of running a day, but is that enough to lose weight? Running time issues also depend on factors such as your medical condition and condition.
For good results, you should control the intensity and speed of your run. If you are new to running, you should run at a low frequency at first. Once you get used to and settle into regular running, you can gradually increase your running speed and intensity so that weight loss occurs quickly.
For beginners, a reasonable running time is 3-4 days a week and runs 15-20 minutes per day. This also equates to running for 10 minutes per day, 7 days a week.
On average, if you lose 3500 calories, your weight will lose 0.5 kg. So if you run 10 minutes a day, it means that in a day you consume about 160 calories, after 3 weeks you will lose 0.5 kg.
Of course, the advice is that, once you get used to maintaining regular exercise, you can increase your running time by 30-40 minutes. However, it should be noted that you should not run for more than 1 hour to avoid exhaustion without much efficiency. You can gradually increase your running speed as well as change the terrain to challenge your endurance as well as promote better efficiency.
Read more about running for weight loss: Can I Go Running At Night For Weight Loss?
Losing weight effectively with just 10 minutes of running a day
Obviously, among the health benefits of running, weight loss has always been of primary concern. However, burning fat effectively with a small amount of time a day is not easy. The advice of experts can be found in the steps below:
Step 1: Develop a reasonable running for weight loss schedule
Set goals, which is a key principle in any physical training activity. Setting goals helps you focus more on your work plan and more determined to achieve it. With running for 10 minutes a day, you have a time goal, and all you need to do is set your distance, or intensity, goals.
Go with goals for sure to find out how much time you have in the day to accomplish those goals. 10 minutes is not too long, but you should have a set amount of time during the day to complete your 10-minute goals. Only like that, you can create for yourself a running habit, as well as maintain it later.
The more detailed your schedule, the more likely you are to maintain this healthy habit.
Step 2: Calculate how much energy you loaded each day
Obviously, the best way to know how many minutes of running each day to lose weight is to calculate calories consumed through running exercises and how many calories your diet provides each day.
Daily human activities consume about 1,100 to 1,400 calories. Running for 10 minutes a day consumes about 140 more calories. So you can choose for yourself diets that allow you to consume about 1,200 calories per day.
Of course, whether it’s diet or exercise, you need to consider your fitness for the best results. Find a diet that is healthful and that works best for you.
Step 3: Keep notes for the more effective running
- Should build a long-term exercise plan, should not run too hard, a moderate exercise will help us lose weight healthily.
- Regularly change running exercises by day, week, month. Train forever in a way that not only stops the muscles from getting call off but also makes your body feel bored, That erodes your will to practice.
- Combine running with a healthy diet and rest. Remember that a scientific weight loss process is the most sustainable weight loss process.
10-minute daily running for weight-loss guide
1. Warm-up before running
A warm-up to warm the body is essential not only for running but for every popular exercise today. The startup is also quite simple, not too fussy. You can rotate the ankles, hands, feet, or run small steps in place…
2. Run properly
Running in the wrong posture not only makes weight loss ineffective but also carries the risk of injury while you run. On the advice of the coaches, correct posture is that the back and head are straight, eyes forward while the body is completely relaxed.
3. Gloves are correct
Pay more attention to the parts of the body when running, especially how to swing your arms while running. Specifically, the hands need to follow the running steps of the legs, elbows forming a 90-degree angle at the waist. This position helps you feel comfortable when running as well as easily accelerate faster while moving.
4. Do not maintain a running speed
It is not recommended to run evenly every day. Instead, you need to change the intensity of your training regularly during each training session. For example, you can run gently at the first 100m, accelerate at 300m later, or more.
5. Choose a suitable training terrain
In terms of training terrain, this also greatly affects the endurance of the legs and improves the quality of the training session. Therefore, you should also change the terrain from easy to difficult. After a few days running on the flat track, you can practice climbing uphill or stair climbing.
Finally, in addition to weight loss benefits, studies have shown that running for 5 to 10 minutes at a moderate speed (6.0 miles per hour) per day can help:
- Reduce your risk of dying from a heart attack or stroke
- Lower the risk of cardiovascular disease
- Reduce your risk of developing cancer
- Reduces the risk of developing neurological diseases such as Alzheimer’s disease and Parkinson’s disease
In fact, running no matter how much or more can bring enormous benefits to your body. Then don’t hesitate anymore, but plan to practice right away. Running for 10 minutes a day and a nice body is waiting ahead!