Have you ever found yourself in front of the fridge wondering what to make for dinner? Or, maybe you open the freezer and there are a few healthy options, but nowhere near enough. You’re in a pickle and there’s no easy out. You could make the decision to simply buy what you need, but that solution might not be the most practical. What if there was a way to have a healthy and delicious dinner right on your fingertips, simply by running a simple errand?
The solution is twofold. First, you could take a walk to the store to get what you need. But, why not take advantage of a beautiful spring day and head for a longer run? Second, you could solve the meal planning problem by looking at the fridge. Are there any healthy options in there? How about a few quick and easy meals that you could prepare? If you answered ‘yes’ to either question, this article is for you. It will teach you how long you should run to lose weight and what you should take with you in your next grocery store raid.
The Perfect 10-Minute Workout
Have you ever had one of those days where you just didn’t feel like going for a jog or walking the dog? Or, maybe you felt great and decided to go for a run, but the weather turned foul and you had to cancel your workout? Or, what if you were so inspired by the scenery that you forgot to time yourself and ended up running for an hour or more? In any of these situations, you’re bound to be wondering when you should head back home because your body is asking for some relaxation (and you need to eat). If the answer is ‘yes,’ then this workout is for you. It will give you a perfect 10-minute workout that will help you burn calories and feel relaxed.
The workout routine below was designed by professional athletes and compiled by Dr. John LaMattia. LaMattia is a professor of medicine at the University of Maryland Medical Center and an assistant clinical professor at the University of Pittsburgh Medical Center. He runs a sports medicine clinic in Baltimore and is the co-author of The ACE Workout Plan (Amazon.com).
This routine is perfect because it gives you a full body work out in just 10 minutes. Plus, it adds a little extra because it incorporates some weight training. What’s more is, you will get a complete workout regardless of whether you’re an experienced athlete or simply need a quick morning shake-out. With just a few modifications, you can make this workout suitable for everyone.
The routine is as follows:
- 10 minutes of running on a track or in the street
- 10 minutes of cycling on an exercise bike with no hands
- 10 minutes of weight lifting with no weights (use your bodyweight)
- 10 minutes of stretching
- 10 minutes of body rolling or foam rolling
- 10 minutes of meditation or yoga
- Repeat three times
How Long Should You Run to Lose Weight?
Before you start losing pounds from your running workouts, you should understand how much weight you should aim to lose. This is something that you should discuss with your doctor or healthcare professional. The general rule is this: the faster you run, the more calories you will burn. However, how far you run depends on your weight and the time of day. For example, if you’re running at night, you will most likely end up burning more calories than if you were running in the morning. The key is to find what works best for you and stick with it.
Here’s the general rule for how long you should run to lose weight:
For every hour that you run, you will burn around 30 calories. If you are a woman, you will burn around 28 calories per hour. If you are a man, you will burn around 32 calories per hour. Keep in mind that this is a general rule and things will vary depending on your body size and weight. A smaller person will burn fewer calories per hour than a bigger one because there’s more surface area for your body to heat up. So, when picking your running times, you should consider your height and weight in addition to how fast you can go.
Let’s say that you’re a 5’5” female who weighs 120 pounds. If you want to lose weight, you should run for 30 minutes at least 4 times per week. In this case, you would need to run for an hour four times per week to lose 1 pound. To lose 2 pounds, you would need to run for an hour and a half 4 times per week. However, if you run fast enough, you will eventually achieve your desired weight loss goal without having to run so much. This is because the faster that you run, the more calories that you will burn. When running at night, you will burn more calories than if you were running during the day because your body’s temperature is lower and therefore it’s easier for your body to heat up. This is why it’s best to run in the morning or at least early in the day.
Now that you know how long you should run to lose weight, it’s time to move on to the next step. You need to make sure that you have everything planned before you start running. Make sure that you will have someone there to monitor you and make sure that you complete the routine. Also, make sure that you eat a good breakfast and have some water with you during your run. This will help prevent you from getting dehydrated and having health problems. Try to stick to a routine when running so that you will enjoy the experience and be in good physical condition when you’re done. Remember: the healthier you are, the more energy you will have to enjoy your time on the run. So, keep your body in good shape and have fun!