During normal running, approximately 10 kcal per minute is burned. Everything is great, but it can be better.
Harold Gibbons, an instructor at Mark Fisher Fitness and director of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:
In general, you burn more calories during high-intensity strength training than during running.
Time passes, technologies are improved, new, much more accurate and correct research is carried out, thanks to which we can learn better about the processes occurring in our body.
Outdated methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training, the process of anaerobic metabolism starts in our body. In the old literature, this fact is not taken into account, or its effect is considered incorrectly.
A University of Southern Maine study using more advanced calorie counting methods found that intense strength training actually burns 71% more calories than expected.
The main advantage of high-intensity exercise over running is the greater amount of energy expended per unit of time. The training is shorter, the effect is greater.
We present to you a selection of 10 great exercises that burn more calories than running.
A computer and a scooter – what do they have in common?
Visually and by principle, these classes are located in directly diametrical planes. However, in the calorie consumption table, these are completely identical loads on the body, and therefore have the same performance indicators: 2 kcal/h, in other words, both the secretary and the scooter rider will spend 100 kcal in an hour of their classes with a weight of 50 kg, and if the weight is 80 kg - 160 kcal.
Running and jumping
Running is a more challenging task for beginners. This activity trains endurance and breathing well. The load concentration is proportionally distributed throughout the body. With this type of physical activity, at a speed of 12 km/h, 600 kcal/hour is burned with a starting weight of 50 kg. A person weighing over 70 kg will lose about 1000 kcal in one hour of exercise.
The process will be more intense if you complicate the task and run, for example, up the steps - in this option, 13 kcal/hour will be burned per kg of weight. Jumping gives the same results.
Skating, dancing, basketball, tennis, aerobics, football
These activities give approximately the same calorie burning results:
- skates burn 6.4 kcal/h;
- football – 8 kcal/hour;
- dancing and aerobics – 6.5 kcal/hour;
- tennis – 7 kcal/hour;
- basketball – 6.3 kcal/hour.
This allows a person with a body weight of 50 kg to get rid of 300-400 kcal, and a person with a body weight of 80 kg to get rid of 500-650.
Take a hot bath
Energy consumption:
100 kcal / 60 minutes.
Did you know that you can lose about 130 kcal just by lying in the water? A group of scientists from Loughborough University found that in terms of energy expenditure, an hour's bathing in hot water is comparable to 30 minutes of walking at a brisk pace. Dr. Steve Faulkner believes this procedure can be as beneficial as any workout. Regular baths at a temperature of 39 degrees help reduce blood sugar and insulin, which speeds up glucose metabolism. Warm water relieves stress and muscle tension and prevents both types of diabetes.
To make burning calories more pleasant, add bubble bath to the water, light candles and turn on your favorite TV series.
Watch a comedy
Energy consumption:
100 kcal / 90 minutes.
Even just watching a movie will help you fit into old jeans. Of course, if you don't have popcorn in your hands.
Scientists have found that laughter helps burn up to 120 kcal per hour. It improves blood flow by training the cardiovascular system, which uses energy. At the same time, it allows the lungs to be cleared of air and saturated with oxygen, which contributes to a more efficient breakdown of fat cells.
Photo: unsplash.com/@priscilladupreez
Laughter also stimulates the production of endorphin, or the hormone of happiness, and serotonin, which effectively suppresses appetite.
Turn on something more fun and get ready to pump up your abdominal and facial muscles. In terms of the number of calories burned, this will replace walking.
Rock climbing
Traumatic, but intense type of exercise . It implies good concentration of the athlete and an even load on all muscle groups. It is recommended to start classes after a good warm-up of the muscles and joints.
For each hour of exercise, a little more than 12 kcal is burned per kg of weight. For example, under the same conditions, a girl weighing 50 kg will lose 615 kcal/hour, and a guy weighing 80 kg or more will lose 990 kcal.
Home routines
Daily household chores also burn calories , like sports activities, but in smaller quantities. For example, a housewife loses 2-3 kcal/hour for every kg of her weight for every hour of housework.
That for a lady weighing 50 kg will be 100-150 kcal/hour, and for a lady with a slightly larger weight category (80 kg) - 160-240 kcal for every hour of her troubles. Household chores in this option include:
- cleaning;
- ironing;
- dressing/undressing (yourself or your baby);
- wash;
- washing dishes;
- walking down the street with a stroller;
- bathing the baby;
- garden cleaning;
- work in the garden;
- purchasing products;
- walking the dog, etc.
It should be noted here that the work of a massage therapist, trade workers, playing billiards and a host of similar activities burn approximately the same number of calories as in this case.
Fitness
Standard fitness classes are the most popular today. Good fitness trainers make appointments several months in advance, because they will be able to correctly adjust the load to achieve the goal in the shortest possible time.
However, the calorie consumption table places fitness only in fourth place: according to its data, when doing fitness, a person loses a maximum of 11 kcal/hour for every kg of his weight. Those. a person weighing 50 kg loses about 550 kcal for every hour of exercise, and if the athlete weighs 80 kg, then the consumption increases to 880 kcal.
What determines calorie burning?
How many calories you burn during a workout depends on a combination of individual factors. The number of calories that a fitness tracker, exercise machine or app shows you is just a guide. The speed of weight loss is affected by:
- load intensity;
- duration of training;
- age;
- height and weight;
- metabolic rate;
- nutrition;
- rest during training;
- various diseases and much more.
Remember that the longer the intense exercise, the greater the chance of burning the maximum number of calories. A personalized calculator for calorie consumption at different loads is here. Also remember to control your diet. Eating the right amount of food before, during and after exercise will increase your physical performance.
Let's look at effective ways to lose weight below and compare which workouts burn more calories.
Diet or sports: what is more important and what can be avoided?
Losing weight through diet without physical activity, especially in older adults, can increase frailty due to age-related losses in bone density and muscle mass. Adding aerobic exercise can help with weight loss. Doctors recommend including the following features for scheduled classes:
- Aerobic activity. Spend at least 150 minutes a week doing moderate activity or 75 minutes a week doing vigorous activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes per week of moderate exercise. You can combine moderate and vigorous activity, alternating or replacing some training disciplines.
- Power training. Do strength training at least twice a week.
- Moderate aerobic exercise includes activities such as brisk walking, swimming and ballroom dancing. Vigorous activities include running and dance exercises. Strength training may include the use of kettlebells and barbells.
These activities will help you stay in shape, even if your diet needs to be adjusted or completely canceled. Even to maintain weight, when you no longer need to lose weight, sports are very important for the body, because we don’t know how many calories are burned on exercise equipment, which no longer brings as much benefit as before. Having known this, you can predict in advance weight gain from incorrectly selected foods.
Skis and bike
Skiing takes an honorable fifth place in the calorie burning standings - 9 kcal/h, which is 450 kcal/h for a 50 kg person, and 720 kcal for an 80 kg person. A similar situation is observed when riding a bicycle at a speed of 20 km/h. A decrease in intensity (speed) will lead to a loss of 6 (at a speed of 15 km/h) or 4 (at a driving speed of 9 km/h) kcal/h.
System for reducing caloric content of foods
To lose weight, most people need to reduce the number of calories they consume and increase their physical activity according to diet recipes. In general, this means that in order to lose 0.7 kilograms per week, you need to reduce your daily calories by 500-750 units.
Diet or exercise: which matters more? Both factors are important. Diet has a stronger effect on weight loss than physical activity. The latter, including exercise, has a stronger effect on preventing weight regain after weight loss. To restore the strength spent on exercise, you need to understand how many calories are spent when pumping the abs or another part of the body in 1 minute. This will allow you to correctly schedule your training plan.
