The calories were burned during exercise and how it is calculated

Loss of fat depends on creating a file CaloriesWhich means at least one darkening (both ideally) from the scenario: Eating calories is less than necessary Keep your current weight And the burning of calories is more consumed.

This last part can be difficult. Knowing the number of calories burned through exercise is not a small task, as there are many factors that affect this total (for example, weight, sex, age, genes, severity of exercise). What is more, research It suggests that we may exaggerate the number of calories we burn in one exercise of four times the actual amount!

But be reassuring, it can be done. Here, we help cut off confusion. Consider this primer on burned calories during exercise.

2 The largest factors in the calories burned: time and severity

When it comes to burning calories from exercise, the duration and severity are the two main factors that determine your final balance.

“From the two, the severity is the most important, because it affects the time you have a high metabolism once you stop exercise,” says CSCS.

You may burn more calories within one hour, Stable Heart session compared to speed High -density interval training (Hiit). But this Hiit exercise will keep your metabolism for a long time after completing the exercise while recovering your body.

This “Afterburn” effect is known as this as Oxygen consumption after excess exercise (EPOC). The longer and more intense exercise, the longer your healing and more intense – and the more the fat that you will burn in the end. Why? Because fats are what your body uses to nurture healing.

Calculating the exact number of calories burned across EPOC is difficult, but according to study Posted in International Journal of Sports and MetabolismThe participants who spent only two minutes burned cycling in calories within 24 hours after half an hour of biking in the stable state.

Does the weight affect the number of calories you burn?

As a rule, the more your weight, the more calories you will burn during exercise – or at any other time. “This is simply a function of energy needed to move your body,” says Them.

However, the ratio of muscles to the fat will also determine the number of calories that will burn them daily: “The 180 -pound muscle man will burn calories more than a 180 -pound man during the same exercise just because the muscular man has more active” tissue “than activity.

Does the height affect the number of calories you burn?

The height can affect the number of calories burned through exercise, but only because the length affects the weight.

Tim Church, MD, MPH, PhD, Senior Medical Officials at Wonder Health. However, if you weigh less than someone shorter than you, your calories may end.

How to burn the burning calories?

To find out the number of calories you burn from exercise, look for a common method of use by exercise scientists to estimate energy expenses: metabolic bonuses.

What is metabolic equivalent (MET)?

The metaphor, or Met is a measure of the amount of oxygen that you consume during physical activity, which is expressed in calories. Mets calculated By hitting 3.5 milliliters of oxygen per kilogram of body weight with a number of minutes of activity. To use a real example, a 70 kg (154 pounds) will burn about 1.5 calories per minute He sits on a chair.

What are the calories?

We know that calories are essential in lost weight and acquisition, but few of us can explain the calories.

Calories – or CaloriesWith the capital “C” – it is in fact a Kilocaluri, which means it consists of 1000 calories. One kilogram of water can heat 1 ° C.

Your body uses nutrients (for example, Large nutrientsand Micro nutrientsAnd Vegetable nutrientsIn the calories you consume to feed physical activity, digest food, keep your mind sharp, and much more.

In fact, almost 60 to 75 percent From the calories you need daily, you are used to keeping your body working in comfort. This is known as the BMR, and varies from person to person. The main factors that define BMR include age, body mass, gender, genetics, and organ weight. There is a variety of Online calculator machines BMR can give you the ability.

Burnary calories through different types of exercises

Fortunately, you do not need to be a world or a mathematician to know the number of burned calories during exercise.

the Physical activities summary It provides Met values ​​for a wide range of movements, while the University of Cornell offers Online calculator Where you can enter your weight, meet the value of your activity (from the summary), and the time to calculate the number of calories that you can expect to burn easily.

We have used both resources to provide you with estimates of the number of calories that a 150 -pound person can burn to perform a variety of physical activities.

1. Walking (239 calories/hour)

Walking in Moderate (From 2.8 to 3.2 mph) on the surface of the level and you will raise at least 3.5 Mits. Pick the speed to 3.5 miles per hour, and will nab 4.3 MitsIt works on 293 calories/hour.

2. Jumping (750 calories/h)

in 11.0 MitsThe jumping rope is Similar to running at a rate of 7 miles per hour (This is 8.5 minutes per mile). In addition, it was found that jumping movements Promoting stronger bones.

3. Lift weights (239 calories/h)

Building muscle mass and strengthening your bones with some good old model Resistance training It will be uploaded 3.5 Mits. As you have already learned, adding muscles to your Etrak means that you will burn more calories on a daily basis.

4. Ellilgi (341 calories/h)

Jumped 5.0 Mits.

5. Yoga (273 calories/h)

There is a variety of Yoga patternsAnd each of them provides the level of its intensity. YogaOne of the most dense versions of this old form of meditation, will give you 4.0 Mits. Hatha Yoga, which is usually Slow down and gentlyOffers only 2.5 Mits (171 calories/h).

6. swimming (396 calories/hour)

It gives you swimming rolls in a light or mild effort 5.8 Mits. However, the rise of distress to a strong effort 9.8 Mits (668 calories/hour).

7. squatting (341 calories/hour)

Squatting Multi -hinger exercise Which recruits many large muscle groups, including Glut And kydriceps. Do it and you will reap 5.0 Mits.

8. Fixed bike (464 calories/hour)

Cycling in moderate voltage to voltage is not easier for your joints only from other forms Heart exercise (That is, running), but it will also hit you 6.8 Mits.

9. Cross cage (546 calories/hour)

Jumping It is a strong form of CrocodileIt is a group of exercises that involve Body weight movements. They also deserve 8.0 Mits.

10. Walking long distances (409 calories/h)

Spending some time in nature will almost get you 6.0 MitsAnd that will only increase if you add weight (like a jacket) Or climbing mountain terrain.

11. Situps (259 calories/h)

Moderate waiver verbs such as SISS-Sechool SITPS around the clock in 3.8 Mits.

12. Climbing stairs (273 calories/h)

Whether you are on staircase Or climbing stairs at work, you will register 4.0 Mits If you go up at a slow and easy pace. But if you receive it at a quick pace, you will get 8.8 Mits (600 calories/h).

13. Burpees (546 calories/h)

in 8.0 Mitsand Burpees is a full -density body exercise. In fact, 2014 Ticket I found that the performance of Burches provides the benefits of the cardiovascular and the blood vessels similar to the verb Enemy periods On a bike.