Losing fat, one calorie deficitthat is, at least one of the two scenarios (and ideally both) means nailing: Protect your current weight And to burn more calories than you consume.
This last part can be difficult. Finding the number of calories burned through exercise is not a small task, because there are many factors that affect the total (for example, weight, gender, age, genes, exercise intensity). Moreover, research We can exaggerate how many calories we burn in a single training up to four times the real amount!
But be sure, it can be done. Here we help to stop confusion. Consider your lining in calories burned during exercise.
2 largest factors in the calories burned: Time and Intensity
In the case of calorie combustion from exercise, time and intensity are two basic factors that determine the last gang.
“The intensity of the two is the most important, because after stopping exercising, CSCS says how long your metabolism remains, C CSCS says.
You can burn more calories for an hour, steady state Cardio session quickly High Density December Training (HIIT) Session. However, this HIIT exercise increases your metabolism longer after you finish exercise as your body heals.
This is known as the “post -” effect. Oxygen consumption after excessive exercise (EPOC). The longer and more intense your training, the longer and more intense your healing will be – and the more fat you will burn. From where? Because it is what your body uses to feed your fat.
It can be difficult to fully calculate the number of calories burned through the EPOC, but a study It was published International sports nutrition and exercise metabolism magazineParticipants who had a sprint-tendency lasted for only two minutes burned enough calories after 24 hours to be equal to the stable status bike after half an hour.
Does weight affect how many calories you burn?
As a general rule, the more heavy you are, the more calories you will burn during exercise – or another time. “This is just a function of the energy required to move your body, Thieme says Thieme.
However, your muscle-oil ratio will also determine how many calories you will burn on a daily basis: “A lean, muscular 180-pound man will burn more calories than an overweight 180-pound man during the same training because the muscular man will have a more 'metabolic' texture, Thieme says Thieme.
Does height affect how many calories you burn?
The height may affect the number of calories burned through exercise, but only because it affects the weight of the height.
“If you're long, you'll probably be heavier [than someone who’s shorter]Tim says Tim Church, MD, MPH, Ph.D. Wondr Health. However, if you are less than someone shorter than you, your calorie burns may be lower.
How do you calculate the burned calories?
To understand how many calories you have burned from exercise, see a method commonly used by exercise scientists to estimate energy expenditures: metabolic equivalents.
What is metabolic equivalent (met)?
A metabolic equivalent or met is a measure of the amount of oxygen expressed by calories during physical activity. Mets calculated The kilogram of body weight per kilogram by multiplying the number of 3.5 milliliters of oxygen activity minutes. To use a real life example, 70 kg (154 lb) burns about 1.5 calories per minute. Sit in a chair.
What are the calories?
We know that calories are the center of weight and won, but a few of us can explain what a calories are.
A calorie – or CalorieCapital is with “C” – really a kilocalori, ie consists of 1,000 calories. One calorie can heat 1 kilogram of water 1 degree Celsius.
Your body uses nutrients (for example, macrobe– microbilityAnd fytonutrients) In calories you consume to feed physical activity, digest food, keep your brain sharp and much more.
Actually roughly 60 to 75 percent Consume the calories you need per day to ensure that your body works in resting. This is known as your basal metabolic rate (BMR) and varies from one person to another. The main factors that determine the BMR include age, body mass, gender, genetic and organ weight. A variety 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 find the number of calories burned during your training.
. Summary of Physical Activities Cornell University provides met values for a lot of various movements Online calculator It is time to easily calculate the number of calories you can enter your weight, meet the value of your activity (essence) and expect to burn.
Both sources have used you to provide you with estimates for the number of calories that a 150 -pound person can burn by doing various physical activities.
1. Walking (239 calories/hour)
Walk moderate tempo On a flat surface (2.8 to 3.2 miles / hour) and at least 3.5 Mets. However, take the speed at a speed of 3.5 miles / hour and you will catch it 4.3 MetsWorks up to 293 calories/hour.
2. Jumping rope (750 calories/hour)
From 11.0 Metsjumping rope It can be compared with running at 7 miles / hour (8.5 minutes per mile). Also, the jumping movements Encourage the stronger bones.
3. Weight lifting (239 calories/hour)
Create muscle mass and strengthen your bones with good old -fashioned resistance training And you will go on the shelf 3.5 Mets. And as you have learned before, adding muscle to your frame means that you will burn more calories daily.
4. Elliptical (341 calories/hour)
Jump on joint -friendly elliptics and pedal with a moderate effort to obtain 5.0 Mets.
5. Yoga (273 calories/hour)
A variety Yoga StylesAnd each offers its own level of intensity. Power YogaOne of the more intense versions of this old meditation form will give you. 4.0 Mets. Hatha Yoga typically more slow and softeronly offers 2.5 Mets (171 calories/hour).
6. Swimming (396 calories/hour)
In a light or moderate effort, it will make a low -effective exercise offering you swimming tours. 5.8 Mets. But multiply a strong effort and you will get 9.8 Mets (668 calories/hour).
7. Squat (341 calories/hour)
Don't squat one multi -joint exercise Recently of several large muscle groups, including food And Kuadriseps. Do them and you will accumulate 5.0 Mets.
8. Fixed bike (464 calories/hour)
In the middle to intensive effort, cycling is not easier than other forms in your joints. Cardio exercise (ie it works), but it will also clarify you 6.8 Mets.
9.
Jumping Crices It is considered a strong form KasthenicsThis is an exercise category body weight movements. They are also worth 8.0 Mets.
10. Walking (409 calories/hour)
Spending time in nature will make you roughly clarifying you 6.0 MetsThis increases if you only add weight (one waistcoat) or climbing to the rugged land.
11. Placement (259 calories/hour)
Middle effort like old school sites 3.8 Mets.
12. Climbing Stairs (273 calories/hour)
Even if you want Stairs Or climbing the stairs in the workplace, you will get points 4.0 Mets If you climb slowly, easy. But if you get it quickly, 8.8 Mets (600 calories/hour).
13. Burpees (546 calories/hour)
From 8.0 Mets– Burpees is a full body, a high -intensity disabledenic exercise. Actually, 2014 to work I found that the realization of Burpees offers cardiovascular benefits similar to doing. Sprint ranges by a bike.
