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You lose weight whenever you burn more calories than you consume. All activities, even typing on a computer, burn calories. How many calories you burn and how much weight you lose depends on how intense your activity is. You lose 1 pound when you burn 3,500 calories. On the average, running in place burns as many calories as running 12-minute miles, according to a list researched and compiled by the state of Wisconsin. You can burn even more calories if you run fast enough to raise your heart rate.
Calories are a measurement of energy. You need to expend energy to keep your heart and other internal organs working well enough to survive. Heavier people and people with more muscles need to expend more energy. Consequently, the average adult man needs to burn 1,300 calories daily just to remain healthy, while the average adult woman needs to burn 1,100 calories daily. You need to burn additional calories to perform activities. Watching television burns 56 calories per hour in 155-pound people, according to a study published in the вЂњHarvard Heart Letter.вЂќ The same individual burns 94 calories per hour standing in line, 102 calories per hour doing computer work, 130 calories per hour doing desk work, and 260 calories per hour shopping for food.
Running in place burns more than twice as many calories as food shopping. Running in place for one hour burns an average of 472 calories if you weigh 130 pounds, 563 calories if you weigh 155 pounds, and 690 calories if you weigh 190 pounds, according to the Wisconsin Department of Health and Family Services. A 130-pound person who runs in place four hours per week will lose slightly more than 2 pounds in one month, and about 28 pounds in one year. A 155-pound person with the same schedule will lose close to 3 pounds in one month and about 33 pounds in one year, while a 190-pound person will lose about 3 1/2 pounds in one month and about 41 pounds in one year.
You can lose more weight than the average person if you run in place at a faster pace. The 155-pound person who burns 563 calories per hour running in place and running 12-minute miles burns 704 calories per hour running 10-minute miles and 880 calories per hour running 8-minute miles. Running faster burns more calories because you expend more effort. Your heart rate reflects your effort. You're exercising vigorously when your heart rate is 70 to 89 percent of your maximum heart rate, which is estimated at 220 heartbeats per minute minus your age; and exercising moderately when heart rate is 55 to 69 percent of its maximum. A 155-pound person bicycling on a stationary cycle burns 131 more calories per hour bicycling vigorously than bicycling moderately.
You can also lose more weight running in place if you strengthen your leg muscles, because muscles burn more calories than fat. The college textbook вЂњAn Invitation to HealthвЂќ recommends doing cardiorespiratory activities such as running and strength exercises on alternate days. Eight to 12 repetitions of leg presses and squats several times per day in between other strength exercises such as pushups and situps can make your legs stronger.