Losing fat depends on making A Lack of caloriesThis means that at least one (ideal both) of the two scenarios. Eat less calories than necessary. Keep your current weight And burn more calories than you spend.
The last part can be tricky. It is not small to identify the number of calories burned through exercise. This is because there are many factors that affect the total meter (e.g. weight, gender, age, genes, and exercise intensity). also, research In a single exercise, we suggest how much calories can be carried up to four times the actual amount!
But rest assured. Here we help to get confused. Consider a primer about calories burned during exercise.
The two biggest factors of calories were burned: period and intensity
Regarding calorie burns from exercise, duration and intensity are two major factors that determine the final tali.
Trevor Thieme of CSCS says, « The strength is the most important, because it affects how long the metabolism lasts after the exercise is stopped, » CSCS says.
You can burn more calories for an hour. Normal state Heart session more than faster High intensity interval training (HIIT) session. However, the HIIT movement makes the metabolism for a long time after the exercise is restored as the body recovers.
This « afterburn » effect is as follows: Oxygen consumption after excessive exercise (EPOC). The longer the exercise, the longer the recovery will be. why? This is because fat is used to supply fuel to the body.
It can be difficult to calculate the exact number of calories burned through EPOC research Post International Sports Nutrition and Movement New Ambassador JournalParticipants, who spent two minutes of sprint cycling, burned enough calories for 6 hours after 24 hours and burned the same 30 -minute normal state cycling.
How much weight is your weight?
In general, the more weighs, the more calories can be burned during exercise. Thieme said, “This is the function of energy simply needed to move the body.
In other words, the muscle land ratio will determine how much calories will be burned every day. “Muscular 180 pounds will simply burn more calories than 180 pounds of overweight because they simply have more ‘metabolic’ organizations with muscular men.
How many calories are they high?
The height can affect the number of calories burned through exercise, but height affects weight.
« If you are tall (we’ll weigh more than a shorter person), Tim Church of MD, MPH, Ph.D. says. Wondr Health. However, if the weight is less than you who are shorter than you, the calorie burns can be lower.
How do you calculate the burned calories?
To burn how many calories in exercise, look at how sports scientists usually use and estimate energy consumption: Ambassador.
What is an ambassador (met)?
Ambassadors or meters measure the amount of oxygen consumed during the physical activity represented by calories. This is met calculated By multiplying the number of active oxygen per kilogram. To use an example, 70kg (154-LB.) A person can burn about 1.5 calories per minute. Sit in a chair.
What is calorie?
We know that calories are the center of weight loss and litigation, but few people can explain what calories are.
Calories- or calorieIt is actually a kilo calories with capital « C », which means that it consists of 1,000 calories. One calorie can heat 1 kilogram of water with 1 degree Celsius.
The body uses nutrients (for example: Multiply,,, Microsurateand Plant nutrients) Fuel physical activity in calories, digest food, and keep the brain sharply.
In fact, roughly 60 ~ 75 % It is used to maintain the function of the body among the calories necessary for the day. This is known as the base metabolic rate (BMR) and varies from person to person. The main factors that determine BMR include age, body mass, gender, genetics and long -term weight. There are various things Online calculator It can give you the estimated BMR.
Calories have been burned during exercise
Thankfully, you do not have to be a scientist or mathematician to find out the number of burned calories during exercise.
that Overview of physical activity Cornell University provides a met value for extensive exercise. Online calculator If you can enter weight and meet the value of your activity (in the outline), it is time to easily calculate the number of calories that can be burned.
We used two resources to provide a quote for the number of calories that a 150 -pound person can carry out various physical activities.
1. walking (239 calories/time)
Walking in A Appropriate speed (2.8 ~ 3.2 mph) On the level surface 3.5 Mets. However, if you speed up to an active 3.5 mph, 4.3 MetsThis works at 293 calories per hour.
2. Striped rope (750 calories/time)
~ 11.0 MetsJump rope Similar to running at a speed of 7 mph (8.5 minutes per mile). Also, the jump exercise has been shown. Promote stronger bones.
3. Weight Lifting (239 calories/time)
Make muscle mass and strengthen your bones with good old -fashioned. Resistance And you will accumulate 3.5 Mets. As you have already learned, add muscles to the frame to burn more calories every day.
4. Etaline (341 calories/time)
Pedals with a co -friendly oval. 5.0 Mets.
5. Yoga (273 calories/time)
There are various things Yoga styleAnd each provides a unique strength level. Power yogaOne of the more intense versions of this ancient meditation type 4.0 mets. Hatha yoga is usually Slow and gentleOnly provides 2.5 Mets (171 calories/time).
6. swimming (396 calories/time)
You can kneel with a light or suitable effort. 5.8 Mets. However, if you raise the strength with active efforts, 9.8 Mets (668 calories/time).
7. Squat (341 calories/time)
Squat A Multi -joint movement It recruits several large muscle groups, including it posterior And the silly. If you do them, you reap 5.0 Mets.
8. Fixed bike (464 calories/time)
Riding a bicycle with a vital effort in the middle is not easier in the joints than in other forms. Heart movement (That is, running), but it will also make you a net 6.8 Mets.
9. Jump Jack (546 calories/time)
Jump jack It is considered an active form calisthenicsThis is the relevant movement category Weight movement. They are also worth 8.0 Mets.
10. Hiking (409 calories/time)
If you spend time in nature, you will roughly make you a net. 6.0 MetsOnly when adding weight is increased ( vest) Or climb the terrain with many hills.
11. Situp (259 calories/hours)
Appropriate efficiency Calis nick, such as old -fashioned sit -ups, sends a clock 3.8 Mets.
12. Stairs Climbing (273 calories/time)
You are a Staircase Or if you climb the stairs at the workplace, you will score it. 4.0 mets If you go up at a slow and easy speed. But if you choose at high speed 8.8 Mets (600 calories/time).
13. Burpees (546 calories/time)
~ 8.0 Mets,,, Burpees is a full body, high -strength CalistHenic movement. Indeed, 2014 study I found that doing buffy provides cardiovascular benefits. Sprint spacing In a bicycle.
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