How many calories can you really burn in a home workout?

How does stretching help?

Stretching or stretching is a set of exercises aimed at developing body flexibility. The exercise makes ligaments and joints more elastic, allowing a person to perform movements through the full amplitude. In addition, stretching stimulates blood circulation and relieves psycho-emotional stress.

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Stretching for weight loss

Stretching is included in many proprietary fitness methods that help you lose weight and become the owner of a beautiful, toned figure in a relatively short period of time. It is usually recommended to combine it with cardio and strength training. This brings maximum effect, improves the condition of the muscles, preparing them for the next workout.

As a rule, classes are preceded by elements of dynamic stretching and completed with static exercises. They allow you to quickly remove lactic acid accumulated during exercise from the muscles in order to eliminate their soreness and maintain performance in the future.

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 generated by an object. Today, almost every girl, and even men, calculate the calorie content of their meals so as not to gain extra pounds, but even 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.

How to do stretching correctly

In order for stretching to bring maximum benefits, you need to do it systematically, following the basic rules, which we will discuss below.

With whom

You can train either completely alone or with a partner or instructor. If you work out at home, without company, you will have to focus exclusively on active exercises. Elements of passive training are possible, for example, when trying to do the splits, when gravity and your own body weight become your “partners”.

If you train with a partner, he can help you perform passive tasks, where you remain motionless and all movements of your body are carried out with the help of a partner. In addition, with its participation it is more convenient to do exercises with resistance.

How

When doing stretching, try to follow the basic recommendations:

• For classes, choose clothes made from natural fabrics that do not restrict movement;
• Maintain regularity in your studies. The optimal number of stretching workouts is 2-4 per week;
• Don't try to master everything at once. The main principle of any physical education is gradualism and consistency. Go from simple to complex;
• To warm up your muscles, start your session with a short warm-up, including walking, running, and elements of classical aerobics;
• Make sure that your breathing is measured, without acceleration or pauses;
• All tasks are performed smoothly, without jerks or acceleration;
• Don't forget about symmetry: spend the same amount of time stretching the right and left sides;
• Monitor your well-being: during training, you should not experience pain, dizziness, shortness of breath, or tachycardia.

Important!

Normally, when stretching, minor pain in the muscles and ligaments is possible, which are of a pulling nature and occur at the peak of tension. If the pain becomes acute and intense, then the activity must be stopped.

Where

The convenience of stretching is that it does not require any special devices or exercise equipment. Therefore, you can easily train at home at a convenient time. However, it is better to take the first few classes at a fitness club under the supervision of an instructor. He will show you the optimal set of exercises, tell you how to do them correctly, and control your technique. After mastering the basic technique, you can move on to home training.

Calorie loss during intense exercise

Maximum loads allow you to burn only 250 kcal

When using a pole, stretching sessions become more intense, which increases their effectiveness. Due to postures that are not typical for everyday life, the load increases. The emphasis is not only on stretching the muscles, but also on maintaining the pose itself, which is not always easy.

As a rule, intense stretching helps burn up to 250 calories in an hour-long workout. If the training duration is shorter, this figure decreases. In terms of the intensity of kilocalorie expenditure, stretching can be compared with walking, but in the latter case there is no deep muscle development, so the conclusion suggests itself that the pronounced effect is not always associated with the number of calories lost. The higher the level of preparedness and the easier the exercises are, the less energy is consumed.

Stretching fitness at home will help you lose weight after childbirth

Stretching is an excellent training option for women in the postpartum period. Firstly, you can do it at home, without leaving the child in the care of other people. Secondly, it is safe and, with minor restrictions, is permitted even after a cesarean section. A few months after giving birth, you can add cardio and strength exercises to your stretching.

Stretching is especially indicated for girls who developed stretch marks (stretch marks) during pregnancy. Of course, it will not be possible to remove them with the help of physical exercise, but with stretching exercises, the structure of the subcutaneous fatty tissue becomes more homogeneous and the stretch marks are smoothed out.

Where is the best place to train?

You don’t need a special uniform to practice stretching.

Stretching does not require special equipment or equipment (unless we are talking about stretching on a pole), so many are sure that home workouts are no less effective than going to the gym. However, in practice, repeating exercises from video complexes will not compare in effectiveness with full-fledged exercises under the supervision of a trainer.

In addition, many find it difficult to force themselves to work at full capacity on their own. The longer the training, the more difficult it is to do this. At the same time, calorie consumption is calculated based on an hour of exercise. There is a high risk of making mistakes that could result in injury. So the answer to the question of how many calories are burned per hour when stretching depends on whether you are doing it yourself or under the supervision of a professional trainer.

What types of exercises are possible on a stepper?

It would seem a strange question: a stepper simply involves climbing stairs? But no, it's actually not that simple.

This simulator allows you to both slowly “climb the stairs” and very energetically “run” along them. Naturally, the degree of load on your muscles and cardiovascular system will be different, which means the result will also change - in matters of fat burning, development of the heart and blood vessels, and increased endurance. In addition, the technique of steps differs.

What could be the step technique?

Normal step.

No explanation is required here: all the key nuances of the technique have been described above. The main exercise necessary for all athletes involved in steppers.

Tough step.

With this step, the body (without bending the back!) slightly “falls” forward at each cycle of movement, and, thus, the work becomes more powerful. But, of course, the pace is slowing down. Thus, the effect of fat burning, as well as the development of blood vessels and the heart, will be lower - but your muscles will be better developed. Just make sure that your knee joints are ready for such a load!

During the exercise, your knees should not straighten completely - otherwise the joint will receive a harmful load

Half-foot step.

Contrary to the advice above, when using this specific technique, you should instead lift your heel slightly off the pedal. But at the same time, the pedals are not fully pressed, and the pace is significantly higher than usual. This way you will work your cardio system better and be able to lose weight more effectively.

But, with this mode of operation, it is important to closely monitor your pulse - this is what the next part of our article is devoted to

Exercise outside the home

burning calories in the fresh air occurs faster than indoors.
It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at an increased heart rate) by looking at their representatives. Swimmers, runners, cyclists, and skiers are slim, fit, and lean.

If you make an average rating of sports based on the number of calories consumed per 1 kg of body weight, it looks like this:

• 5th place - riding, skating (5.167);
• 4th place - training in the gym (5.2);
• 3rd place - outdoor games like football, basketball, etc. (6.273);
• 2nd place - water sports (6.625);
• 1st place - running (9.00).

A guaranteed way to burn extra calories is running - moving for an hour at a speed of 12 km/h will burn 700 kcal, at a speed of 8 km/h - 560 kcal.

Walking up the stairs is even cooler - in 60 minutes the body will thank you by losing 900 kcal. Cycling uses fewer muscles than running, resulting in a 15-20% reduction in calorie burn.

Winter types of physical activity require energy expenditure not only for movement - the lion's share of calories is spent to warm the body. During an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on the conditions.

Don't think that warm clothes prevent you from expending extra calories and don't neglect protection from freezing.

The same goes for swimming. When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. Swimming for an hour at a speed of 10 m/min burns 215 kcal, and at a speed of 50 m/min – 720 kcal.

Jumping on a trampoline is considered an excellent method for losing excess weight. If you spend 15 minutes exercising, the calories burned are comparable to an hour of training on a treadmill.

How many calories do you burn when playing different sports (video review):

For comfortable assimilation of the information presented below is a table of calorie consumption for a person weighing 70 kg.

Table 1. Calorie consumption during activity at home.

Table 2. Calorie expenditure during activities outside the home.

Any type of physical activity will help you lose weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.

How intense should a workout be to burn calories and lose weight?

Moderate-intensity aerobic exercise is recommended to improve your overall health and fitness. However, if you have not exercised for a long time, it is better to start with short workouts. Later, you can switch to moderate-intensity exercises, which are equal to, on average, 30 minutes.

You can use your heart rate as a guide during training. Before training, feel the pulse on your arm or neck and count how many beats you have in 10 seconds. This is your resting heart rate. During training, go to the march and do the same. Moderate intensity exercise increases your heart rate by 55-70% of normal. A more vigorous workout will correspondingly increase your heart rate even more.