Losing fat depends on the creation of a calorie deficitThis means nail at least one (and ideally both) of two scenarios: eat fewer calories than necessary to maintain your current weight and burn more calories than you consume it.
This last part can be delicate. Determining the number of calories burned by the exercise is not a small task, because there are many factors that have an impact on the total (for example, weight, sex, age, genes, the intensity of the exercise). Moreover, research suggests that we can overestimate the number of calories that we burn in a single training up to four times the real amount!
But rest assured, it can be done. Here we help reduce confusion. Consider that your start on the calories burned during the exercise.
2 most important factors in the calories burned: duration and intensity
Regarding the calorie burns of the exercise, duration and intensity are the two key factors that determine your final count.
“Of the two, the intensity is the most important, because it influences the duration of your metabolism once you stop training,” explains Trevor Thieme, CSCS
You could burn more calories for an hour, stable state Cardio session that during a quick High intensity interval training (HIIT) Session. But this Hiit training will keep your metabolism high long after finishing exercising while your body recovers.
This “after burn” effect is known as excess of oxygen consumption after exercise (Epoc). The longer your training session, the longer and intense and intense your training session – and the more fat you will burn. For what? Because fat is what your body uses to feed your recovery.
Calculation of the exact number of calories burned via EPOC can be difficult, but according to a study published in the International Journal for Metabolism of Sports Nutrition and ExercisesParticipants who spent only two minutes of sprint cycle burned enough calories within 24 hours after half an hour of cycling in the state of equilibrium.
Does the weight affect the number of calories you burn?
As a rule, the more you weigh, the more calories you will burn during the exercise – or at any other time. “It is simply a function of the energy required to move your body,” explains Thieme.
That said, your muscle / fatty ratio will also determine the number of calories you will burn daily: “A skinny and muscular man of 180 pounds will burn more calories than overweight man of 180 pounds during the same training simply because the muscular guy has more” metabolically active “fabric,” says Thieme.
Does the height affect how many calories you burn?
The height can affect the number of calories burned by the exercise, but only because the height influences weight.
“If you are tall, you will probably weigh more [than someone who’s shorter]”Said Tim Church, MD, MPH, Ph.D., chief doctor at Wondr health. However, if you weigh less than someone who is shorter than you, your caloric burn can end up being lower.
How do you calculate the calories burned?
To determine the number of calories you burn from the exercise, consult a method commonly used by scientists of the exercise to estimate the energy expenditure: metabolic equivalents.
What is a metabolic equivalent (MET)?
A metabolic equivalent, or encountered, is a measure of the quantity of oxygen that you consume during physical activity, expressed in calories. The dishes are calculated By multiplying 3.5 milliliters of oxygen per kilogram of body weight by the number of minutes of activity. To use a real example, a 70 kg (154 lb) person will burn about 1.5 calories per minute Sitting on a chair.
What are the calories?
We know that the calories are at the heart of the lost and won weight, but few of us can explain what a calorie is.
A calorie – or CalorieWith a capital “C” – is really a kilocalie, which means that it is made up of 1,000 calories. A calorie can heat 1 kilogram of water per 1 degree Celsius.
Your body uses nutrients (for example, macronutrients,, micronutrientsAnd phytonutrients) In the calories you consume to feed physical activity, digest food, keep your brain live and much more.
In fact, roughly 60 to 75% Among the calories you need per day, are used to make your body work at rest. This is known as your basal metabolic rate (BMR), and it varies from person to person. The key factors that determine the BMR include age, body mass, sex, genetics and the weight of the organ. There is a variety of online calculators This can give you an estimated BMR.
Calories burned during different types of exercise
Fortunately, you don’t need to be a scientist or a mathematician to understand the number of calories burned during your training.
THE Compendium of physical activities Provides values puts for a wide range of movements, while Cornell university offers a online computer Where you can enter your weight, respect the value of your activity (from the collection) and the time to easily calculate the number of calories that you can expect to burn.
We have used the two resources to provide you with estimates for the number of calories that a 150 -pound person can burn by performing a variety of physical activities.
1 and 1 Walk (239 calories / hour)
Walk at a moderate pace (2.8 to 3.2 MPH) on a level surface and you will accumulate at least 3.5 dishes. Pick up the pace with a quick 3.5 MPH, however, and you will be unleashed 4.3 dishesWhich works up to 293 calories / hour.
2 Skipping rope (750 calories / hour)
HAS 11.0 dishesThe jump rope is comparable to the race at a rate of 7 MPH (It’s 8.5 minutes per mile). In addition, it has been shown that the jump movements Promote stronger bones.
3. Weight lifting (239 calories / hour)
Build muscle mass and strengthen your bones with good old -fashioned resistance training and you will accumulate 3.5 dishes. And as you have already learned, the addition of muscle to your frame means that you will burn more calories on a daily basis.
4. Elliptical (341 calories / hour)
Jump on the user -friendly elliptical and pedal for a moderate effort to obtain 5.0 dishes.
5. Yoga (273 calories / hour)
There are a variety of yoga styles, and everyone offers their own level of intensity. Power Yoga, one of the most intense versions of this old form of meditation, will give you 4.0 dishes. Hatha Yoga, which is generally slower and softer, only offers 2.5 dishes (171 calories / hour).
6. Swimming (396 calories / hour)
The swimming towers to a light or moderate effort will offer you a low impact training that offers 5.8 dishes. Increase the intensity of a vigorous effort, however, and you will get 9.8 dishes (668 calories / hour).
7. Squats (341 calories / hour)
The squat is a Multi-articulation exercise which recruits several large muscle groups, including glutes and quadriceps. Do them and you will harvest 5.0 dishes.
8 Stationary bike (464 calories / hour)
The bicycle to a moderate to vigorous effort is not only easier for your joints than other forms of cardio exercise (namely the race), but this will also bring you 6.8 dishes.
9.jumping jacks (546 calories / hour)
Jackets to jump are considered a vigorous form of calisthenicswhich is an exercise category that involves body weight movements. They are also worth 8.0 dishes.
10. Hiking (409 calories / hour)
Spend time in nature will bring you roughly 6.0 dishesWho will only increase if you add weight (like a vest) or climb a hilly terrain.
11. Persys (259 calories / hour)
Calisthenia with moderate effect like old-fashioned sit-ups 3.8 dishes.
12. Climbing stairs (273 calories / hour)
Whether you are on a staircase or you can climb the stairs at work, you will get a brand 4.0 dishes If you climb at a slow and easy pace. But if you pick it up at a quick pace, you will get 8.8 dishes (600 calories / hour).
13. Burpees (546 calories / hour)
HAS 8.0 dishes,, Burpees are a high intensity complete calisthenic exercise. In fact, a 2014 study noted that the realization of burpees offers cardiovascular advantages similar to sprint intervals on a bicycle.
