My friend is coming in about 2 hours. We are going to do some speed drills and cross country drills to prepare for tomorrow’s cross country run. What is an effective workout that will provide sufficient results for tomorrow? Any plans, drills,etc. would be greatly appreciated, but I need them in about 1 and a half hours.
if you have a race tomorrow, you want to make sure you dont do any speed work.
i always just run 3 or 4 miles before a meet.
also, for dinner eat a ton of spaggetti/pasta so you have a lot of carbs in you for the race.
hope this helps!
It doesn’t burn many fat calories or calories at all, it doesn’t raise metabolism significantly enough to matter, and it doesn’t deplete muscle glycogen. People should be spending their time doing something useful for fat burning, but no, they’re told to go for a walk. Why? Sure, walking is easier than doing a proper workout, but what does anyone have to gain by deluding people into thinking they’re actually getting fit? Or worse yet, building significant muscle mass? Where does this come from?
Weight loss is never simple and success or failure depends largely on the individual. Your question is why is walking recommended for weight loss….
There are several good reasons:
1) Some exercise is better than none. It is of more benefit if you just get out there and do something rather than just stay inactive. For some, anything more strenuous than walking will not be done.
2) While it is true that the harder you work your body during a workout the more calories you burn, there is a major difference in where those calories come from depending on how fast your heart rate is. If you stay between 60 and 65% of your max heart rate (i.e. a lower intensity) you will burn fewer calories overall, but of those calories burned a higher percentage will be burned from fat. At a walking pace it is easier to stay in that "zone". Unfortunately, there is a slight misconception here….. take this example:
Low Intensity – 60-65% MHR
Total Calories expended per min. 4.86
Fat Calories expended per min. 2.43
Total Calories expended in 30 min. 146
Total Fat calories expended in 30 min. 73
Percentage of fat calories burned 50%
High Intensity – 80-85% MHR
Total Calories expended per min. 6.86
Fat Calories expended per min. 2.7
Total Calories expended in 30 min. 206
Total Fat calories expended in 30 min. 82
Percentage of fat calories burned 39.85%
So while you burned 50% of your calories expended at lower intensity from fat, you still only burned 73 cals vs. 82 cal at higher intensity.
I hope this makes sense for everyone.
i have been running for a while now…. it’s around 15 to 25 mintues almost everyday…. im not over weight or anything, but it helps me with my football (soccer). can u list some benefits it gives? lol
cool i play soccer too. but i run 3 miles a day.
it helps ur blood circulation and makes ur stress go away. it also helps improve ur speed and makes ur muscles stronger. i would reccomnd adding two minutes every week.
oh it also helps burn calories and improves your lower abs
I will have bad days, and then all of a sudden I will have a good day where I fell really good when I run. Usually this is because I take more effort to drink a lot of water earlier in the day. If a workout, such as running, is easier than usual for any particular reason, does that mean I’m not using as much energy as when I’m ‘suffering’ more? Thanks!
It all depends. Burning calories depends on 2 main factors: The effort and the weight of the person. The harder you work, the more calories you will burn. The more you weigh, the more calories you will burn. Google a Calorie Calculator to get a more exact amount of calories that you will personally burn.
So to answer your question, yes, you probably aren’t burning as many calories. If you are running the same distance, and are weighing less, you need to run faster to burn the same amount of calories. However, as a counterpoint, the less you weigh, the less calories you need to burn.
I am trying to loose a little weight and get in shape so I started running a little over a mile everyday. How many calories does this burn and how many calories should I eat in order to loose weight? –I am 15 years old, weigh 145 pounds and am 5’8”.
It depends on how long it takes you. If you’re running about a 10 minute mile, it’s around 150 calories. You need about 2,200 calories to MAINTAIN your weight, so about 2,000 calories per day would be a steady way to lose weight.