Running on a consistent schedule boosts your metabolism and increases cardiovascular health. When combined with a low-calorie, healthful diet, running can also help you lose weight. Although crunches don't burn a lot of calories, performing them helps build muscle and endurance, both of which help to lose weight. Understanding how running and crunches contribute to weight loss lets you make informed choices on when and how to incorporate them into your regimen. Consult your doctor before beginning any exercise or weight-loss program.
Losing Weight
Losing weight is a matter of expending more calories than you consume, and it requires an excess expenditure of 3,500 calories to lose 1 pound of fat. According to the Cleveland Clinic, you should lose no more than 1 to 2 pounds per week; anything more than that is considered unhealthy. You can achieve that goal by cutting back on your daily calorie consumption and exercising regularly, including both cardiovascular and strength training. Running is an effective form of cardiovascular training, and crunches can be included as part of your strength training program.
Running and Crunches
Running on a regular basis is one of the more effective calorie-burning exercises. The Mayo Clinic states that a 160-pound person running for 30 minutes at a rate of 8 mph expends 493 calories, while a 180-pound person burns 615 calories running for the same period of time and at the same rate. If you ran five days a week for 30 minutes at a time, it could result in an expenditure of approximately 2,500 to 3,075 calories a week, depending on your weight. This would potentially equal a 1-pound loss. According to research data from the American College of Sports Medicine, a 180-pound person performing crunches or situps for 30 minutes equates to a caloric expenditure of 327 calories. Even though crunches don't burn as many calories as running, particularly considering it doesn't take as long to perform crunches, crunches do contribute to overall weight loss, both by burning calories and increasing muscle size. The more muscle you have, the higher your metabolism.
The Myth of Spot Reduction
Some people perform crunches because of the potential benefit in burning abdominal fat — a process known as spot reduction. However, according to the American Council on Exercise, spot reduction does not burn fat in a particular area. Exercises such as situps and crunches do help you lose weight, but only because performing then expends calories. Any weight you lose as the result of performing crunches is lost from the entire body, not just the abdomen.
Recommendations
To lose weight, the Cleveland Clinic recommends cutting 250 to 500 calories a day from your diet. Eat a healthful diet that includes plenty of fresh fruits and vegetables, lean meats, whole grains, nuts, beans, eggs and low-fat dairy products. Avoid eating foods high in added salt, sugar, fat and cholesterol. Running should be performed at least five to six days a week for up to 45 minutes at a time, according to the American Council on Exercise. Start slowly if you are beginner, gradually building up to more vigorous activity. Include crunches as part of an overall strength-training program that works all of the major muscles of your body, including your back, legs, arms and shoulders. Perform strength training at least two times a week. Work with a trainer to ensure you are using proper form and working within your limits. Consult a doctor before beginning your weight-loss and exercise regimen.
References
- MayoClinic.com; Exercise for Weight Loss — Calories Burned in 1 Hour; December 2009
- Cleveland Clinic: The Very Best Way to Lose Weight and Keep It Off
- MayoClinic.com; Core Exercises: 7 Reasons to Strengthen Your Core Muscles; October 2009
- NutriStrategy.com: Calories Burned During Exercise, Activities, Sports and Work
- American Council on Exercise: Three Things Every Exercise Program Should Have
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