Many of us have probably wondered how many calories are burned per day while doing normal routine activities. No one can answer this question accurately, because calorie consumption depends on our gender, age, height, weight, as well as physical activity.
For example, a woman aged 35, weighing about 60-63 kilograms, leading a sedentary lifestyle - office, sofa, TV at the end of the day - cannot boast of high energy consumption. How many calories are burned per day with a sedentary lifestyle? Total about 1620 calories . And if she eats much more than this figure, then she will easily gain weight.
Now let's take this same woman and see how many calories she burns with a more active lifestyle. Work, a walk after the office, cleaning the house, cooking dinner, a short walk again - and at the end of the day her energy consumption will be 1850 calories .
Next, consider a moderately active lifestyle. So, you have a fairly energetic pace, you sit a little, you have to walk and travel a lot at work, you play sports at home, and homework brings you only pleasure. At the end of the working day, you are happy to work in your garden or take a light walk. How many calories are burned per day? Already about 2090 calories .
And finally, we are approaching a very active lifestyle. At home you work without a break, perhaps you are the owner of a farm and therefore a high workload is familiar and normal for you. Or you are preparing for a marathon, playing any sport professionally, or doing grueling workouts in the gym. Or maybe you do everything at once. How many calories are burned with this lifestyle - 2320 calories per day .
If your goal is to maintain your weight, then you can eat the same number of calories as you burn. This is called calorie balance. However, if your goal is to lose weight, then you should burn more calories than you put into your body.
You must create a calorie deficit so that your body begins to use up its reserves.
For example, if you spend 2300 calories a day, but only consume 1800, you will actively lose weight, since your body will make up for the calorie deficit, in this case 500, from your fat reserves.
Knowing how many calories are burned per day is important for those who do not want to lose their muscle mass. After all, if your goal is to build or maintain muscle, you must strictly ensure that your body does not draw energy from muscle mass.
Counting calories consumed and energy expenditure is not as difficult as it might seem at first glance. Today there are many calculators that will help you find out how many calories you consumed during meals. There are also average data on how many calories are burned during a workout. Let's look at the most popular physical activities.
Cardio
Cardio training is the most popular type of exercise among those who want to lose weight. Cardio training works on the principle of direct fat burning. This means that to achieve results you need to work hard and not skip classes.
The number of calories burned depends on the duration and intensity of the workout. In an hour and a half of intense exercise, about 800 calories are burned. And if you exercise at a moderate pace for an hour, you can burn approximately 500 calories.
It is important to know that the level of physical fitness and endurance plays a huge role. Calories begin to be burned 20 minutes from the start of the workout. That is, the more endurance a person has, the more he will be able to exercise and, accordingly, burn more calories.
Cardio workouts include aerobics, step aerobics, exercise on an exercise bike or treadmill, jumping rope, water aerobics, jumping fitness, and Zumba.
What equipment should I use for cardio training?
It is believed that the most effective machines for cardio are a treadmill, a rowing machine, an elliptical (orbitrack) and exercise bikes.
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With the right technique, running is an excellent form of cardio for fat loss. All you have to do is monitor your heart rate by speeding up or slowing down. Of course, jogging in the fresh air will be most beneficial. But for those who don’t like to get extra cold, a treadmill is also suitable.
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Crossfit
CrossFit combines strength training and cardio. CrossFit uses a lot of energy. In one workout you can spend from 500 to 1500 calories. It all depends on the duration and intensity of the workout, as well as the weights used.
The advantage of CrossFit is that calories continue to be actively burned even after the end of the session. Therefore, CrossFit is an excellent fat-burning workout option. We recently shared a selection of the top 5 clubs in Kyiv where you can practice CrossFit.
Briefly about what calorie content is and why it is needed for humans
Calorie content is the energy value of food with which energy enters the body after it is fully absorbed. We can talk about the calorie content of a product when we talk about how much protein, fat and carbohydrates are in one hundred grams of a dish. For almost 100 years, humanity has attached great importance to the word “calorie” in the field of nutrition, although previously, until the beginning of the 20th century, they were known simply as the heat emitted by an object. Today, almost every girl, and even men, calculate the calorie content of their dishes in order to not to gain extra pounds, but on the contrary, to lose them by removing excess fat from the hips, buttocks, waist, and sides. Some people need calories to gain weight (this usually applies to athletes who play professional sports).
The human body spends energy on:
- movement;
- thinking;
- breath;
- pumping blood;
- delivery of nutrients and oxygen to body cells.
A person receives energy regularly from food.
A person receives energy regularly from food. The more he eats, the more energy he will receive. Each product contains 4 kcal in proteins and carbohydrates, and 9 in fats. The body receives calories after the dish is absorbed through the gastrointestinal tract. For example, one hundred grams of oatmeal contains 6 grams of fat, 51 grams of carbohydrates, and 12 grams of protein. Multiplying by the calorie content of each component, one can obtain that one hundred grams of oatmeal will contain 4*51+4*12+9*6=306 kcal. This is exactly how much the body needs to convert carbohydrates into glucose, fats into glycerol, and protein into amino acids.
Thanks to amino acids, the body acquires new building material for cells and muscle fibers. Glucose nourishes cells, especially the brain. If you eat too many carbohydrates, excess glucose will be stored in the muscles, making them flabby. Fat is needed so that the body has fuel for vital processes. Some part is processed into cholesterol.
Important! Excess fat consumed with food is not removed from the body, but settles on the sides, buttocks, hips and waist, which girls then struggle with stubbornly.
If you are following a diet to increase body weight, then during the day you need to consume:
- 25-30 percent protein;
- 40-45 percent carbohydrates;
- 30-35 percent fat.
If a girl goes on a diet to reduce body weight, then the numbers will be like this:
- up to 30 percent protein;
- up to 50 percent carbohydrates;
- up to 20 percent fat.
Important! There are 1000 calories in one kilocalorie. This should be remembered because often the manufacturer omits these three zeros when indicating the energy value of the product in calories, although in fact they mean kilocalories.
TRX
In one session on TRX you can burn from 200 to 450 calories. It all also depends on the duration and intensity of the workout. If you exercise on TRX loops for about 30 minutes, you can burn 200-250 calories. We told you where to practice TRX in Kyiv in our selection of top 5 clubs.
Which exercise burns the most calories?
For many decades, it was believed that running was the best way to burn calories. But you can burn off extra pounds at home, without going anywhere. To do this, a person simply has to squat and do push-ups. A treadmill can be a big help in burning calories. Abdominal training is also a great way to lose weight and more. This exercise removes the tummy. Therefore, it is worth pumping up your abs for a beautiful waist.
If you like to work out in the gym, then this is also a great way to lose weight. Moreover, the number of calories burned is directly related to the weight lifted and training time. But more often, bodybuilding helps to gain muscle mass. Sports that help you lose weight and give yourself a slim figure should not be associated with weights.
Hoop torsion
Spinning a hoop is also a great way to lose those hated pounds. The exercise is simple and easy to do right at home. The more intensely a person spins a hula hoop, the faster the extra pounds will go away. Pull-ups can also be called a necessary exercise. You can also lose weight this way. Therefore, you don’t have to go to the weight room to burn calories. It is enough to train your body at home.
If you exercise every day, you will lose extra pounds faster. When there is a horizontal bar in the yard, you can do pull-ups on your own, without a trainer. Hatha plays a big role. This is a type of yoga that helps to find balance between body and mind. This includes not only the physical impact on a person, but also a psychological technique that helps restore breathing with the help of special exercises. Thanks to Hatha, you can improve your health and also get rid of stress. In addition to these positive aspects, yoga also helps to lose weight and maintain youth.
Important! You shouldn't do hatha just for the sake of losing weight. This means that you can find other types of exercise to help you shed those extra pounds. After all, yoga, first of all, brings spiritual healing. To practice it, you need to completely change your worldview.
To summarize, we can say that to lose weight you need to monitor the calorie content of the dish, as well as lead an active lifestyle.
Interval training
Interval training is highly effective due to the fact that it takes place at an intense pace. One session burns from 400 to 900 calories. In addition, the process of burning calories continues during the recovery period.
If you did a good job in training and ate properly after it, the body will recover from fat tissue reserves. That is, for several hours after exercise, calories will still be actively burned. To achieve good results, it will be enough to perform 3 interval training sessions per week, lasting 15 minutes.
What workout pace should you choose?
As we have already noted, to determine the pace that suits you, you need to monitor your heart rate. In order for the fat burning process to occur most actively, you need to exercise while within the aerobic zone. To determine the maximum permissible values, use an online calculator or a special formula. To do this, you need to enter your age and resting heart rate.
Formula:
max heart rate = 220 - age.
It is believed that fat is burned best at a heart rate of about 60–70% of maximum values. But remember that you shouldn’t start with such numbers. It is best to warm up at 50% of your maximum.
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Vladimir:
At the same time, it is important to understand that losing weight is not an end in itself. Everyone who plays sports strives not just to lose weight, but to improve the quality of their body. And this is possible by reducing body fat mass and increasing muscle mass.
Jogging is not the best way to preserve muscles, since with prolonged monotonous work and a calorie deficit, the body strives to get rid of unused fibers, which spend much more energy than fat cells. In simple terms, long-distance running in a calorie deficit will help reduce body weight, but this will come at the expense of muscle loss. Interval running is much more effective for fat burning. It takes less time, and such loads allow you to preserve muscles.
Question of the day. Does running help you lose weight?
Training on an empty stomach. Should you run on an empty stomach?
Tabata
Tabata is a type of high-intensity interval training that lasts only 4 minutes. During class, you need to perform the exercise at full strength for 20 seconds. Then comes a rest of 10 seconds. In 4 minutes you need to do 8 such cycles. You can also increase the duration of your workout by adding more cycles. During one workout, 200-800 calories are burned (depending on the duration).
So, if you want to lose weight, it is better to choose interval training, CrossFit, Tabata or cardio that lasts at least 50 minutes. And do not forget about the main rule: the number of calories consumed should be less than those spent. To ensure you know exactly how many calories you consume per day, use one of the free nutrition and calorie counting apps.
How many calories are burned in 1 hour of running?
This question worries many, since running is considered one of the most energy-consuming sports. It is impossible to answer this question unequivocally, because how many calories are spent in 1 hour of running depends on how fast you run or how many kilometers you run. Let's look at the most common options:
- 1.5 km in 12 minutes - 476 calories per hour
- 1.5 km in 10 minutes - 612 calories per hour
- 1.5 km in 9 minutes - 680 calories per hour
- 1.5 km in 8 minutes - 782 calories per hour
- 1.5 km in 7 minutes - 884 calories per hour
- 1.5 km in 6 minutes - 1050 calories per hour
- 1.5 km in 5.5 minutes - 1156 calories per hour.
Running up the stairs should also be mentioned . In 1 hour of running like this you will burn about 950 calories!
We should not forget about jogging, because not everyone can withstand such intense running. Jogging (jogging) burns about 400 calories in 1 hour . When you switch to regular walking, you will burn slightly fewer calories - 340.
Calorie consumption per kilometer walk
Let's say that you want to lose weight and decide that you will go to work not from the nearest public transport stop, but from the next one. How many calories will you burn this way?
For one km traveled you will spend about 60-70 extra kcal. For people who are shorter and lighter, this figure may be slightly below 60, and for people with several tens of kg of excess weight, it will be about 70.
What does energy consumption depend on?
When figuring out how many calories an exercise bike burns , there are several factors to consider:
- original physical form;
- method of program execution;
- weight at the beginning of training;
- driving speed;
- preferred type of load;
- simulator model;
- metabolic rate.
On a note! Many trainers believe that mechanical devices produce a greater load, and accordingly, the user spends more energy.
When creating a training schedule, you should not focus solely on fat burning, because the result will manifest itself comprehensively - in the form of a decrease in volume, toned muscles, and overall endurance.
Experts have calculated that an athlete spends 500-700 kcal per hour on a simulator. If we consider moderate flywheel resistance at a speed of 20 km/h, the body will spend 235 kcal in a half-hour session, if you increase the speed by 10 km/h - from 385 kcal. Almost all modern models are equipped with a built-in option for such calculations, although, as a rule, somewhat inflated results are displayed (you need to subtract 10-15% to get the correct figure).
How much does it take to lose weight?
Even though there are no clear standards in this industry, it is possible to know approximately how many calories an exercise bike burns during exercise and whether this is enough for weight loss.
The more extra pounds you have, the more intensively you need to exercise - this is not entirely the right approach, because you need to take into account:
- diet, diet, deviations associated with food (including psychological);
- presence of chronic diseases;
- lifestyle, profession;
- metabolic rate;
- age;
- musculoskeletal capabilities;
- set goals.
In case of poor health or systemic diseases, permissible loads and energy consumption are determined by the attending physician. If you neglect to consult a specialist, there is a high risk of harm to health.
On a note! Nutritionists and highly specialized specialists agree that by consuming 500 calories per day (an exercise bike
calories on an exercise bike in this way , the user will lose weight if:
- adheres to a balanced menu, but does not go on a strict diet;
- he does not have diseases for which additional energy expenditure is contraindicated;
- does not devote entire days to sedentary work.
If you want to lose weight from the initial 60 kg, you need to burn 445 kcal, from 75 kg - 545 kcal, from 90 kg - 630 kcal. These figures are given as examples for an hour's driving at average speed.
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