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Jogging for 30 minutes a day is a good form of exercise, without exertion, so it can be maintained for a long time. Jogging for 30 minutes a day can burn from 200 to 500 calories, the level of energy consumption is suitable for people who need to lose weight and exercise.
1. How many calories does a 30-minute jog burn?
How many calories do 30 minutes of jogging reduce? Jogging for 30 minutes a day can help reduce 200 - 500 calories, depending on the type of physical activity and the duration of the exercise. Specific information is provided in the description below:
| Hoạt động thể thao | Người nặng 56kg | Người nặng 70kg | Người nặng 84kg |
| Đạp xe: 12-13,9 dặm / giờ | 240 | 288 | 336 |
| Chạy : 5 dặm / giờ (12 phút / dặm) | 240 | 288 | 336 |
| Đi xe đạp: BMX hoặc leo núi | 255 | 306 | 357 |
| Chạy bền | 255 | 316 | 377 |
| Đạp xe: 14-15,9 dặm / giờ | 300 | 360 | 420 |
| Chạy bộ trên máy chạy | 180 | 216 | 252 |
| Chạy: 6 dặm / giờ (10 phút / dặm) | 495 | 360 | 420 |
| Đạp xe: 16-19 dặm / giờ | 360 | 432 | 534 |
| Chạy: 7,5 mph (8 phút / dặm) | 375 | 450 | 525 |
| Chạy xe đạp trong nhà mức vừa phải | 210 | 252 | 294 |
| Đi xe đạp: > 20 dặm / giờ | 495 | 594 | 693 |
| Chạy: 10 dặm / giờ (6 phút / dặm) | 453 | 562 | 671 |
| Đi bộ / Chạy bộ: chạy bộ <10 phút. | 180 | 216 | 252 |
| Đi bộ đường dài | 170 | 216 | 252 |
| Đi bộ: 4 dặm / giờ (15 phút / dặm) | 135 | 175 | 189 |
| Đi bộ: 3,5 dặm / giờ (17 phút / dặm) | 107 | 133 | 159 |
| Tập thể dục | 120 | 144 | 168 |
| Chạy xe đạp trong nhà cường độ cao | 315 | 278 | 411 |
2. 7 benefits of jogging 30 minutes a day
2.1. Burn fat
The results of many studies show that jogging for just 15-30 minutes kicks up your metabolism and burns certain types of fat both during and after your workout. That's because when the running time is short, the body will use fat as its main source of energy, rather than relying on carbohydrates as the intensity of the workout increases.
Fat is continuously burned after running. After an intense run, the body goes into EPOC (excess oxygen consumption after running) mode, where it uses energy from fats and carbohydrates to recover to its pre-workout state. EPOC can last from 15 minutes to 48 hours, so just 30 minutes of jogging a day can help you burn fat in 2 days.
2.2. Improve morale
Jogging for 30 minutes a day makes the body feel good by releasing a large amount of endorphins that promote a feeling of "uplifted" during and after jogging.
Regular jogging has many mental health benefits, from reducing stress and anxiety to improving energy levels. Try doing short, regular runs for 1 month to feel the effects of running.
2.3. Quick recovery
Jogging for 30 minutes a day is unlikely to make you feel overwhelmed. This means that the risk of injury is very low. As long as you do your usual stretching after a workout, your body will recover quickly and be ready to work out the next day.
Even for someone who regularly runs long distances, an occasional 30-minute jog is an important part of a healthy routine.
Chạy bộ 30 phút giảm bao nhiêu calo là thắc mắc chung của nhiều người
2.4. Burn calories
How many calories do 30 minutes of jogging reduce? A 30-minute jog burns between 200-500 calories. This is the ideal amount of weight loss for people who are on a weight loss regimen.
2.5. Improve sleep
Jogging for 30 minutes a day helps you to improve sleep. Short-distance jogging, though not as strenuous as long-distance running, still ensures a good night's sleep.
The deep sleep phase is very important for physical recovery. Therefore, a good night's sleep both helps restore fitness and helps maintain long-term exercise.
Note, you should not jog right before bedtime because the amount of endorphins released before sleep can keep you awake all night.
2.6. Improve your body shape
Jogging 30 minutes a day for 3-5 days can improve muscle, lose weight, brighten skin and strengthen skin. This helps maintain positivity and confidence in you.
2.7 Improved longevity
Better quality of life thanks to the benefits from running such as improved circulation, lower blood pressure, balance good and bad cholesterol, reduce stress, improve brain function, memory will facilitate to increase your lifespan.
Jogging for 30 minutes a day is a good form of exercise, without exertion, so it can be maintained for a long time. Accordingly, depending on your health status, you can choose appropriate forms of exercise.
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References: letsdothis.com, health.harvard.edu
