About calories burned when doing push-ups: how much is spent, calorie consumption

When your goal is to lose weight, gain muscle, or improve athletic performance, consuming the right amount of calories is critical to progress. The number of calories you consume is influenced by a number of factors, including body weight, height, age and level of physical activity.

To calculate your daily calorie needs, you need to calculate how many calories your body expends when it is at rest, that is, not performing any activities. This will be a measure of your resting metabolic rate, or basal metabolic rate (BMR). Once you have a figure, you need to multiply your BMR by your activity factor, which will depend on your lifestyle and training requirements. Another indicator necessary when calculating total energy expenditure is the thermic effect of food. This is the energy needed to digest, transport and assimilate food. In this article, we'll take a closer look at each of these components, which will help you figure out how many calories you burn in a day.

This article will cover the following questions:

How to calculate your BMR?
How to calculate your activity level?
Thermic effect of food
How many calories do you burn per day?
How many calories do you burn when exercising?
How many calories does housework burn?

The benefits of abdominal exercises

There are a great variety of abdominal exercises; a huge number of special training sets have been invented. Recommendations must be followed:

If pumping your abs is a way to lose weight, then you need to do this for at least 1.5 hours a day (warm-up and cool-down do not count);
As before any workout, you should not eat heavily before starting to work on your abdominal muscles;
To bring maximum benefit to the body, use additional stimulants and various weight loss accessories;
Do not drink a lot of water during exercise;
To keep your muscles working at an accelerated pace, try to alternate loads.

With systematic exercises aimed at developing the abdominal muscles (1.5 hours a day or more), you can get the following results:

Reduce and tighten the stomach;
Make the waist and sides (transition) line clearer and more proportional;
Strengthen the abdominal muscles;
Significantly increase the functionality of the spinal area;
Develop the joint area;
Lose at least 5 kilograms.

It is worth noting that abdominal exercises can be used not only for the purpose of losing weight. Many doctors prescribe to develop and strengthen muscles in this area for various pathologies of the joints and spine, to strengthen muscle tone and improve their elasticity.

Experts advise limiting your diet if you want to not only tighten your body, but also lose weight.

Cycling is ideal for losing weight if you switch to proper nutrition. You should consume no more than 1200 calories per day, leaving only 200 calories for dinner. The morning begins with carbohydrate foods, lunch combines proteins, fats, carbohydrates, and for dinner nutritionists advise eating exclusively protein foods.

Be sure to read: What is better to choose for weight loss - cardio or strength training?

Why should protein make up the bulk of your diet? During cycling, increased muscle work occurs. How do they grow? During exercise, the muscle seems to be “torn”; it is necessary to receive a portion of protein for the growth of muscle fibers. If you plan your diet correctly, you can restore muscle structure in the shortest possible time.

Psychologists' opinions

Men and women without intimate relationships cannot experience the fullness of life. After all, it helps to relax and throw out all the accumulated negativity.

With a lack of sex, dissatisfaction with life appears, frequent fatigue, irritability, and an uncontrollable need for food arises. Receiving joy from eating, a person temporarily forgets about problems. Thus, control over the amount of food eaten weakens, and fat begins to be deposited in the sides.

During sex, the release of hormones increases, your mood improves, and self-confidence appears. A person begins to monitor not only his appearance and lifestyle, but also his diet.

"Inappropriate" push-ups

How many calories do squats burn?
Don't get carried away with push-ups alone - pay attention to training other parts of the body, otherwise you risk getting a disproportionate figure. Also objectively assess how serious your weight problem is.

Push-ups are great for those who want to lose a few pounds or are trying to stay in shape. But if a person is too fat, then such an intense load can damage joints or bones - he needs to choose exercises together with a trainer and doctor.

For people who have problems with the heart, blood vessels, spine, or whose blood pressure rises from time to time, it is best to also look for a way to burn calories more easily. In any case, you should consult a doctor before training.

How many calories does swimming burn in an hour?
How much should a person walk a day to be healthy?
How long does it take for a muscle to recover after training?

So, before you start doing push-ups in order to burn extra calories, you need to take into account many nuances: level of physical fitness, state of health, weight. If you are convinced that push-ups are exactly what you need, do not put off training until tomorrow - start giving yourself beauty and positive emotions now!

We count calories ourselves

It is not difficult to calculate the approximate number of calories burned while communicating with your loved one. You need to multiply the number of minutes spent with your partner by the calories a person burns per minute of sex. The result is ready.

By the way, British scientists claim that the best day for intimate relationships is Thursday. Their reasoning is based on the method of elimination:

Monday - plans are made for the coming week;
Tuesday and Wednesday – a person is completely immersed in work;
Friday – thoughts about the coming weekend;
Saturday and Sunday – sexual activity decreases.

That leaves Thursday - the best day to experience true bliss with your partner.

About the rate of consumption and burning of calories by a person depending on lifestyle and physical activity

Find a balance between consumption and expenditure: how many calories does strength training burn?

How many calories are burned when cycling?

There is a necessary minimum for the survival of the human body. It is 1680 kcal for an adult man of average weight, and 1330 kcal for an adult woman. People also spend their calories differently. Someone spends time in the gym, another sits at the bar with a glass of beer. Energy consumption will be radically different.

The profession in which a person is engaged largely determines his energy consumption. After all, you have to spend most of your active time at work. It is worth considering in detail how many calories are spent on different jobs:

office work that does not require muscle expenditure. Example of a profession: receptionist, librarian, office worker spend approximately 2200–2500 kilocalories;
little muscle activity while sitting. The labor of a teacher, seller, or jeweler costs 2650–2800 kilocalories;
work associated with movement and slight muscle load (doctor, postman, waiter). Their consumption is about 3000–3150 kilocalories;
intense muscle work - the work of a mechanic, fitness trainer, painter requires expenditures of up to 3500 kilocalories;
heavy physical labor: loader, shop worker, athlete - a little more than 4000 kilocalories;
very heavy physical activity, costs up to 5000 kilocalories. This is the work of a miner, metallurgist, mason.

We can conclude that mental work on calories is less expensive. This means that if the work is not very physically tiring, then you need to seriously think about proper nutrition and regular physical activity.

Regular physical activity is important

How many calories does push-ups burn?

Energy consumption in kcal per 1 kg of weight per hour when walking at a moderate pace: how many calories are lost when walking in 1 hour

All indicators have average values and depend on the person’s weight, physical activity and the time it takes to move.

Results for the following number of push-ups

Average time to perform push-ups: 5 times in 10 seconds.

100 times - 10 kcal.

Do push-ups and lose calories! It is very easy if you have training and effort.

How to do push-ups correctly?

Push-ups (classic version):

Lie down carefully on the floor.
Place your hands shoulder-width apart.
Place your feet and toes on the floor.
Place your palms on the floor.
Do not lower your body until the distance between the floor and your chest is minimal.
Return to the starting position.

Loaded push-ups:

Resting on your hands, keep them shoulder-width apart.
Place your palms completely on the floor.
Rest your feet on a ball or on a bench (stool).
Make sure that the angle between your legs and the floor is ten degrees.

Workout Features

By the way, novice gymnasts who come to the selection for the section must fulfill the mandatory standard for pull-ups - 15 times for boys, 13 times for girls.

First, let's look at a warm-up, which helps gymnasts not only warm up their muscles, but also prepare them for explosive exercises in the future and increase their strength. The techniques allow you to stretch your hands well and prepare them for safe work and, importantly, develop grip strength. The complex consists of plyometric exercises:

Jumping in place on your toes.
Explosive plank jumps - simultaneous lifting of the feet and palms from the floor with a shift to the side.
Handstand - balance.

How many calories do push-ups burn?

Quite a pressing question for many. Let's try to figure out in detail how many calories push-ups burn. Why is this even needed? To understand how to properly build your training plan and nutrition. After all, we all know that to gain muscle mass, you need to consume more calories than you burn. To lose weight, on the contrary, you need to spend more than you consume.

For normal existence, men require approximately 1700 kcal per day, and women – 1300 kcal. Naturally, it still depends on weight, individual characteristics, and, most importantly, the rhythm of life. The type of activity directly depends on the “energy consumption” of the body.

The average person working in an office burns from 2200 to 2800 kilocalories, depending on the intensity of traffic. While during intense physical work this figure will be 3500-4000 kcal, and during very heavy physical activity - up to 5000 kcal.

Lifestyle is important, and you need to base your training on it. That's why many people want to know how many calories are burned during push-ups.

It is worth noting that mental activity, although less costly, also consumes a certain amount of calories.

Do you want to improve your figure and health, without harming your spine and joints? Get my free resources on smart fitness at the gym or at home and learn how to exercise the right way!

They are suitable for both beginners and advanced fitness fans.

Training with calculation

Sports activities are divided into aerobic (fitness, aerobics) and strength. Each type of activity has its advantages. Aerobic movements (running, dancing, swimming, cycling, skiing, rowing) make the lungs and heart work harder. The body receives more oxygen, which is needed to burn calories. Regular swimming burns at least 200 calories per hour, since the body has to spend energy not only on movement, but also on maintaining temperature balance.

Aerobic training is the optimal approach for beginners in sports. Over time, you can add push-ups (first from a wall or elevated surface, then from the floor), squats, or abdominal exercises. You should move on to strength exercises a little later, when the muscles get stronger. Exercises with weights help increase muscle mass, which often leads to an increase in body weight. This is a double-edged sword - on the one hand, the larger and stronger the muscles, the more calories they can burn, but, on the other hand, muscles are heavier than fat. The following table will help you make a choice (costs per hour):

It is impossible to determine exactly how many calories are burned by doing abdominal crunches, jumping, squats, push-ups, or boxing. The result depends on the person’s age, height and weight, and gender. In addition, the load can be intense or not very intense, sports training is excellent or mediocre. All these factors will affect the final result.

It is generally accepted (very, very averagely) that:

by pumping your abs, you can burn from 4 to 8 kcal per minute;
jumping rope in 15 minutes will “eat” 170/205 kcal;
the number of calories burned by swimming can reach up to 550 per hour (swimming pool, not natural body of water);
dancing will allow you to burn 200/300 kcal per hour;
yoga (depending on intensity) – 260/400.

To calculate how many calories are burned by squats, you need to accurately time the workout, and then multiply the weight by the time in minutes and a coefficient of 0.095. For example, a person weighing 70 kg will burn 99.75 kcal in 15 minutes. This type of physical activity uses the largest muscles in our body, which means the amount of energy that can be burned also increases.

Push-ups are a fairly common exercise. But even here, not everything is simple; a lot depends on how you spend calories. You can do push-ups from a height, from the floor, from a wall, from your knees, or classically (straight back and legs). Trainers say that a few minutes of push-ups a day (from the floor) is enough to stay in shape. In this exercise, the muscles of the arms, shoulders, back and abs are included in the action. Push-ups can be done regardless of gender (but men like them more than women).

Each of these push-up variations burns a different amount of calories. There is an opinion that the energy consumption for one push-up is comparable to a squat, i.e. approximately 1 kcal/hour per kilogram of weight. And this despite the fact that we perform the exercise with full dedication, according to all the rules.

To help those who want to provide a mathematical basis for their training, special programs have been created that take into account the age, height and gender of a person, the duration and intensity of physical activity. We select the desired exercise or activity from the menu and find out how many calories we were able to burn in a day.

Whether we count calorie consumption using tables or, armed with a computer, use a program, we should not take the results obtained as the ultimate truth. These are landmarks, road signs leading us in the right direction. The calories won’t burn themselves, you’ll have to move, pushing laziness and self-pity into the farthest corner. The main conclusion was made by one wise ancient Greek (Aristotle) long before us: movement is life! And active movement means a long and happy life!

Adding intensity

Option number 1. You can start practicing morning sex. At 7–8 o'clock in the morning, the level of testosterone in men just reaches its peak, and after that you can go to a full workout with a clear conscience, since you have already warmed up well.

Option number 2. You can arrange yoga sex for yourself. On average, a 30-minute yoga session burns from 100 to 300 kcal (depending on the type of yoga and intensity of the workout). You can easily transfer the workout to bed, at the same time you will give your hip flexors a good stretch.

Option #3: During sex, try to engage your muscles as if you were playing sports. There is a term called “mindful training.” It means mentally concentrating on the working muscles and striving to feel their every movement. If you do this during sex, you will burn more calories and get a better experience. For example, if you engage your core muscles, the sensations during orgasm will be stronger. Debby Herbenick, J. Dennis Fortenberry. Exercise-induced orgasm and pleasure among women.

So, to sum up all the research and advice, you can turn sex into a moderate-intensity workout if it lasts at least 30 minutes, you diligently perform all the “exercises”, don’t be afraid to experiment and periodically give yourself “cross-training” ( include some yoga). Sometimes the choice between a 30-minute brisk walk in the park and sex is quite obvious.

Briefly about calories and calorie content, their importance for the human body

Anyone has ever heard the word “calorie”. But not everyone understands what this really means. The term itself appeared to the world in the 19th century. French scientists used the word “calor” to describe the unit of combustion temperature. The famous chemist Wilbur Atwater divided foods into carbohydrates, fats and proteins. Since then, the entire energy value of the product began to be measured in calories.

Actually, in terminology, a calorie is the amount of heat with which the temperature of 1 gram of water increases by 1 gram Celsius. In classical physics, heat energy is measured in joules; in everyday life, it is customary to count it in calories.

Note! 1 calorie is equal to 4.1868 joules. Many people are scared by the word kilocalorie, but here everything is simple

There are 1000 calories in one kilocalorie.

Each person has the necessary minimum number of calories for the normal functioning of the body. Calories are needed for our life. They fill our body with energy, which is necessary for breathing, work, rest and even sleep. Energy nourishes our cells and gives them the opportunity to grow, divide and repair.

Calories enter our body in the form of food

Calories are presented in three types: fats, proteins, carbohydrates. Each energy component performs its own unique task:

amino acids from proteins form new cells and muscle tissue;
fats act as fuel;
carbohydrates nourish cells.

Calories enter our body in the form of food that we consume. Depending on the diet, a person receives different amounts of energy. For example, 1 gram of proteins and carbohydrates contains 4 kilocalories, and 1 gram of fat contains 10 kilocalories. These components are absorbed by the body in different ways. For example, calories derived from proteins or complex carbohydrates require significant amounts of energy to be fully absorbed.

Not the most necessary calories are found in sweet and fatty foods, in the so-called fast carbohydrates (baked goods, sausage, processed foods). Such food is already processed, so it does not require a large amount of energy consumption to absorb it. A minimum amount of calories is consumed, and the body converts the remainder into fat.

After repeated studies of the human body, scientists concluded that the calorie diet should consist of 25–30% proteins, 20–30% fats and 40–55% carbohydrates. Each person can create their own calorie consumption calculator and prepare an individual diet, taking into account their body type and activity.

The mechanism by which the body burns calories

A calorie is a unit of energy. The incoming “fuel” is used during movement, metabolic processes, and in the functioning of organs and vital systems. Energy is required even when a person is sleeping. The amount of energy required depends on gender, physical parameters, metabolic rate and daily activity. Undigested calories remain in the body to ensure survival.

In the male and female body, unspent calories accumulate in different areas of the body in the form of fat cells, which is due to differences in hormonal levels. In women they accumulate in the lower abdomen, on the sides and buttocks, and in men in the lateral and middle abdomen. The process of burning calories in men and women also differs.

The process of burning reserves starts only when the incoming calories are not enough for the body. In this case, it begins to generate energy from reserves.

There are 3 mechanisms for burning calories:

Physical activity. Performing any action requires energy. So, per day, a person who does not engage in sports spends 10-15% of calories simply for movement. An increase in physical activity leads to an increase in the percentage of energy expended.
Nutrition. During the digestion of food, the body uses 10-30% of the energy received.
BX. The body also uses energy for metabolic processes, blood circulation, and organ function. For this, the body uses 60-80% of the energy received.

How many calories the body burns and how many remain in reserve depends on a person’s lifestyle, body structure, physical and mental health and nutrition.

How to burn a lot of calories with relatively short sex?

What if a couple doesn't have time to lie in bed all day? And this is what happens most often: work, study, and other everyday chores. But there is a desire to indulge in intimate pleasures and take a little care of your figure.

Some tricks will help fix the situation:

Don't forget about foreplay. The more passionate she is, the better. For 1 hot kiss, 10-15 Kcal are lost. And by supplementing it with strong hugs, caresses, and movements, you will spend 2 times more.
Undress with a sparkle. A beautiful striptease turns you on and helps you lose weight. Undressing your partner as usual burns only 12 kcal, but without his consent, as much as 218 kcal! Let a man try to unfasten his beloved's bra with his teeth - this will ensure he loses 85 kcal.
Try something new. Don't get stuck in the usual scenario, innovate the process. It could be anything: beautiful underwear, a change in intensity, activity, frequency of touches, even new words and a special look. Such little things will turn boring marital duty into a bright adventure.
Pamper your loved one with a massage. It may not be long, but it will still do its job - you will spend about 55 Kcal during this time. Of course, the one who does it will spend more. Provide a massage with special caresses and increase the degree of desire and the number of calories lost.
Bring each other to the finals. Orgasm is not only a rapid heartbeat and intermittent breathing, contraction of all muscles and a peak of emotions. This is 50-60 calories burned in a split second.
Feel your body. Awareness in your activities, even if they are sexual, will never hurt. Think of the process in two ways, as a way to have fun and take care of your slimness.
Love each other. This is not a call, it is a statement of fact. The most productive sex occurs when partners are passionately in love with each other. And they perceive sex not only as a physical need, but also as a moment of joyful unity with their other half.

How to learn to do push-ups

Using the information provided above, you can create a rough exercise plan for several workouts.

To learn how to do push-ups correctly, you must adhere to the following rules:

If previously a person had no sports activity at all, then for the first few workouts it is better to do it against the wall and perform 20-30 repetitions in one approach. After a week, move on to push-ups from your knees. You can perform 10 or 15 repetitions per circuit. At this point the person should feel that they can move on to the next stage. You can now focus on your feet. At this moment, be sure to pay attention to your breathing, which you haven’t even thought about before. Lower yourself as you inhale, rise as you exhale.

Under no circumstances should you hold your breath in any way.

It is very important to learn to be measured. If you can perform 20-25 repetitions using the correct technique, then get up from your knees and get up in the classic technique

How to teach a child

The methodology for mastering the exercises is not designed to be adjusted according to age. But teaching a child to do push-ups is much more difficult than explaining all the steps to an adult.

Here you will need to focus on the features of breathing. To begin with, the child needs to learn to do push-ups about 4-5 times in one approach. The entire load should rise very smoothly, not by days, but by weeks

It is also worth considering that the child needs to constantly switch to something, so there is no need to force him to do the same exercise every day. It’s better to try changing the speed of execution or changing the position of your hands

The entire load should rise very smoothly, not by days, but by weeks. It is also worth considering that the child needs to constantly switch to something, so there is no need to force him to do the same exercise every day. It’s better to try changing the speed of execution or changing the position of your hands.

httpv://www.youtube.com/watch?v=embed/4C_xbqGMMWg

Training from scratch

In the case when a person wants to immediately load his muscles very heavily and ignore the gradual increase in load, then he can use push-ups from the floor from scratch through working with elevations. It is best to use some kind of bench, bricks or low sofa. A very important point is to reduce the distance between the floor and the body. It is better to start training with the usual emphasis on the palms, and over time you can change the width of your hands. As you master the technique, you can complicate your exercises. For example, start (after one repetition, jump sharply to your feet, jump, return to the starting position and do another repetition). Regularity of classes is important here. Even if a person starts push-ups from a classic wall rack, you need to increase the number of repetitions in the approach every day. Only in this case will it be possible to achieve significant results and soon learn how to do push-ups a large number of times.

httpv://www.youtube.com/watch?v=embed/GlRAfg1wvaY

To learn how to do a lot of push-ups, you don’t need to perform the same exercises with a constant number of approaches every day. Change the pace, rhythm, number of repetitions, and so on. The body also needs to be given some time to rest, which will allow the muscles to recover. You can learn how to do push-ups correctly only if you create a competent training regimen. It is advisable to exercise every other day, and perform cardio exercises between workouts. This way you can achieve endurance. But real progress will come only in a month. Don't rush yourself and overexert yourself.

httpv://www.youtube.com/watch?v=embed/XTLfqueYDkA

Doing exercises on parallel bars

You should not immediately move on to this exercise if you have not mastered push-ups. Dips do not start from scratch because good physical preparation is required. This is especially true for girls. This type of exercise is much more difficult to master than the classic version, and therefore professionals advise you to first carefully look at the photo and video instructions in order to observe the training of a professional athlete. This way you can learn the technique and not make mistakes.

httpv://www.youtube.com/watch?v=embed/tJLR1K6jmNQ

Training scheme:

put our hands on the uneven bars;
we press our elbows to the body and lean forward while inhaling, then we go down;
the angle of inclination should be approximately 30 degrees;
We make an effort and rise, straighten the body and at this moment exhale.

What is the calorie consumption for push-ups?

Push-ups are a great tool for building an athletic silhouette.

Of course, it’s difficult to become a champion with push-ups alone, but it’s possible to slightly correct your figure. Also:

This is an affordable and convenient way to strengthen your muscles and spend time benefiting your body and figure.
The exercise is suitable for absolutely everyone, regardless of age and shape.
When doing push-ups, the energy needed to perform the movement is lost.

Today there are many variations of the exercise, which differ significantly in energy consumption from each other. Each variation uses a certain amount of calories.

Under standard conditions and in the classic variation, 1 push-up takes 1 calorie. Body position – legs together, hands slightly wider than shoulders, back flat and straight. However, if these are not classic ones, then, accordingly, the energy costs will be completely different.

Push-ups are a great calorie burner

From the first days of training, everyone who is struggling with the threat of excess weight can’t wait to hear how many calories are burned in 1 push-up. This indicator is equal to one calorie. But provided that you do push-ups correctly, act quickly and energetically - and for this you need to work hard, train for several days, without overloading yourself, but actively moving towards progress.

If you have reached the number of hundreds of push-ups at a time, it means that you have already gotten into good physical shape and are absolutely spending 100 calories in one such approach. While push-ups are difficult for you, and you are not sure of the perfect technique, don’t be discouraged, try to increase the number of calories you burn with the duration of the workout.

As you know, push-ups are a gymnastic exercise that involves a significant load. In an hour of such gymnastics you can lose about 690 Kcal. Based on this figure, you can calculate that, for example, in 10 minutes of push-ups, although not ideal yet, you will spend 115 calories. This is the best answer to the question of how many calories are burned during push-ups for beginners. At first, quantity helps make up for shortcomings in quality.

Optimal time for training

Forget the myth that sports exercises are only effective in the morning. You can do push-ups in the evening, after work, or you can devote a few minutes to training during the working day, at lunch hour. The main thing is that classes are not scheduled right before bed or even at night. In this case, the body is unlikely to want to “part” with calories, but, unfortunately, you will cause harm to your health.

In addition, it is very important to remember to moderate the load. Exhaustion leads to the fact that the body begins to actively metabolize fats, which, of course, is absolutely contrary to the goal of losing weight.

Distribute your strength and move towards harmony step by step!

Important

It has long been known that love has a beneficial effect on health. Under the influence of the emotions that it generates, the body releases many hormones and hormone-like substances, which significantly increase our defenses, activate metabolic processes and make us beautiful. Scientists have found that a person happy in love is less susceptible to colds, stress, headaches and circulatory disorders. If a woman achieves orgasm during sex, she becomes happy, her mood improves, and her self-esteem increases. It is noted that satisfied women look better, younger, they are more purposeful and enjoy life. If a woman is not satisfied, or there is not enough sex in her life, then this can lead to metabolic disorders, a desire to escape from problems and forget about food (it was recently discovered that with a lack of love, women develop a painful need for food), the girl stops taking care of herself and doesn’t want to be attractive at all. Both sex and food are accompanied by positive emotions; if one of the factors is lacking, compensation for others can occur, because the centers of satiety and sexual arousal in the brain are nearby. That is, regular and high-quality sex life affects the process of losing weight due to the fact that girls take more care of themselves and feel attractive, needed and happy.

Five steps to slimness

Benefits of push-ups

The exercises are complex because they simultaneously affect different types of muscles. Push-ups are used to develop shoulders, chest, triceps, and some types of core muscles.

Correct execution of movements is impossible without a strong core. A strong core also helps with everyday tasks because there is less stress on the spine. Regular exercise protects against lower back pain.

Push-ups promote breast enlargement and a beautiful décolleté area. Exercises remove fat from the buttocks and abdomen, pump up muscles, improving posture. But all the advantages of push-ups will appear only with the correct technique. For example, you should not allow your lower back to bend, otherwise you could be seriously injured.

Breathing during physical training is very important. For example, you need to inhale through your nose, at this time a downward movement is performed, and when going up, exhale through your mouth

The benefits of push-ups will not fully manifest themselves without a preliminary warm-up. This can be simple swings of the limbs, rotation of the shoulders, bending. Such a load is not difficult, but it helps to disperse the blood and saturate it with oxygen.

If you have no experience, performing the exercise slowly is allowed. The method will help in controlling technique and controlling movements. Regular exercise helps to increase the pace, and with such a load, significantly more energy will be burned. Burning is affected by both the duration of training and the quality of exercise execution.

The standard conditions for push-ups are as follows: hands slightly wider than shoulders, legs together, back straight. Calorie burning table below:

10 push-ups	6-8 calories
50 push-ups	40-50 calories
100 push-ups	100 calories

To achieve better results, it is necessary to create preparation schedules. It is better to start exercises with small loads, and add more after 10 repetitions are performed correctly. Experienced trainers do not recommend heavy loads. Even planned exercises should be performed with a 2-3 second pause. You can move to a new level of training only if there were no difficulties at the previous stage. The main guideline should be individual physical fitness.

Push-ups in most cases give an effect that is considered a positive indicator. Muscle mass grows, but this makes calories burned more energetically. You can create an individual training program yourself, based on videos and photos on the Internet. To achieve the first results, a couple of months of regular training is enough.

When and how is the best time to do push-ups to burn more calories?

Thanks to push-ups, you can slightly enlarge your chest, make your décolleté area more beautiful, strengthen your shoulders and arm muscles, remove fat deposits from the buttocks and abdominal area, pump up the muscles that support the spine, thereby improving your posture. There are many types of this exercise, but it is based on the general technique of doing push-ups, which, once mastered, you will definitely not go wrong with and will confidently follow the path of burning excess pounds.

Push-up technique:

Lie face down on a flat surface, resting your palms on it.
Hands should be shoulder-width apart, legs slightly apart, toes resting on the surface.
As you inhale, you need to lower your body by bending your elbows until a right angle is formed.
As you exhale, lift your body.

Under no circumstances should you allow your lower back to arch, otherwise you will not only lose weight, but also risk serious injury.

Before push-ups, a warm-up is useful: it can be simple swings of the arms and legs, rotation of the shoulders, bending, stretching - any simple loads that will accelerate the blood and saturate the body with oxygen. At first, slow push-ups are quite acceptable, because you have not yet learned to control your movements accurately and energetically. With regular exercise, you will build up a decent pace and will be able to start burning calories not due to the duration of the workout, but due to the quality of the exercise. If a man is in normal physical shape, then before the age of 40 he will be able to do 30 push-ups, after 40 years - 10 times less.

Girls under 30 should do 12-16 push-ups without much difficulty. For older women, the norm is 10 times. For beginners, 3 sets of 5-15 reps with a break between sets of a couple of minutes will be enough. Then the load is increased to 5 sets of 20 times per set with a minute break. Moreover, you shouldn’t do it every day right away; start with 2-3 classes a week. You can start daily training only after you have been exercising with less frequency for about a month.

"Double" push-ups

One of the popular complicated types of push-ups is the fist push-up. In this position, the muscles work completely differently - the fulcrum is no longer on the palms, but on the knuckles. Calorie consumption increases - in one push-up, the athlete burns 2, not 1, calorie, and, as a bonus, intensively works the shoulders and chest muscles. This push-up is often recommended for those who are contraindicated for putting stress on their wrists.

How to train correctly

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To ensure that the exercise brings maximum anti-cellulite effect and pleasure, listen to the advice of fitness instructors:

Start with a warm-up, warming up your muscles for 5-10 minutes.
Remove all jewelry from your hands and wrists. Rings and bracelets will get in the way and can even damage your skin.
Breathe correctly: when lowering, inhale through your nose, while rising, exhale through your mouth. Try not to hold your breath.
During push-ups, your back should remain straight. The body is elongated in one line. The buttocks do not move upward.
It is easier to do push-ups with your legs spread wide apart. If you are a beginner, place your feet slightly wider than shoulder-width apart, moving them from activity to activity. Keeping your legs together increases the load on the muscles of your shoulders and arms.
You need to increase the number of repetitions gradually, without jumping from 5 times to 15 at once. Approaches are very important! Consistency gives the best results. Depending on the degree of your training, independently calculate the number of approaches and lifts. Are you sure you can do 40 push-ups in one sitting? Great, but let's avoid heroism. By doing 2 sets of 20 times, you will achieve greater results and get rid of cellulite faster.
As with any physical activity, regularity is important with push-ups. If you relax and cancel the workout, the effect will begin to decrease.
Exercise at any convenient time, excluding an hour and a half before bedtime. It’s even better to stretch on the floor every time you have a free 5 minutes.