How many calories are burned during various exercises? How many calories are burned during Tabata?

I'm not a big fan of running. Perhaps in vain. Undoubtedly, running has a beneficial effect on general state body and physical fitness, helps avoid stress and develops endurance. And all thanks to a pair of sneakers and a clear path. And of course, running burns calories. At average speed At 10 km/h, the average marathon runner burns about 10 calories per minute. This is not enough. And if your speed is higher, then you will burn even more calories! But if running is not your element, then you definitely don’t need to be upset! There are exercises that will do for your appearance much more!

Meet three great exercises that sculpt your figure and burn calories better than running!

Climber

This is one of the most effective exercises that gives incredible effects on the whole body, and all because you have to use the whole body, provided that the exercise is performed correctly. One of the benefits of exercise is the acceleration of blood circulation, as well as effective training abdominal muscles. And not just the press! The exercise perfectly engages the muscles of the core, thighs, buttocks, calf muscles and muscles of the shoulder girdle, and this in turn provides additional calorie burning. A few sets of 50 reps while watching TV is all you need.

Execution technique

• Starting position - emphasis on your palms and toes (plank, as for push-ups). The body is parallel to the floor. Arms - perpendicular to the floor: shoulder and elbow joints, as well as the wrists, are clearly lined up one under the other. Elbows slightly bent (do not lock your arms at the elbows). Don't arch at the waist. The stomach is pulled in.
• Make sure that your abdominal muscles are tense throughout the entire exercise.
• In the plank position, check that the pelvis is tucked “under you, down” (this way you will eliminate tension in the lower back); straighten your shoulders, keep them as far away from your ears as possible; The head and neck are a continuation of the spine.
• As you exhale, pull your knee towards your chest.
• As you inhale, return to the starting position.
• Alternate legs. The pelvis does not rise when moving, hold it as in a static plank. Breathe calmly, evenly, don’t stop or hold your breath. Breathing depends on the pace of the exercise.

After a few of these approaches, you will definitely burn all the calories you ate for breakfast today, and perhaps some lunch calories too! But doing a mountain climber for a minute or two is a real challenge! So combine this exercise with others, such as jumping jacks, lunges and burpees, and you can burn about 300 calories in 30 minutes!

Of course, these are average numbers. The lower your weight, the fewer calories you will lose by doing the exercise. For example, if you climb for a minute, you can burn 8 calories if your weight is 57 kg, 10 calories if you weigh 70 kg. and 12 calories – if your weight is 84 kg.

There are many ways to make this exercise easier and more difficult. I advise, one way or another, to use all options, since they are too different in dynamics and load.

1. Climber walking. We pull our knees to our chest one by one (with and without touching the floor).
2. Climber in a jump. We change legs with a jump. In the final position (at the chest) (with and without touching the floor)
3. Climber running. P We imagine that we are running upward. In the final position (at the chest) fixation is minimal.
4. Diagonal climber. Here we can either walk or jump. The knee is pulled towards the opposite elbow. The load is shifted more to the oblique abdominal muscles.
5. Climber "Crocodile" ("Reptile"). Performed by walking or jumping, with or without placing the foot on the floor. The knee is moved to the side.
6. Climber with high jump. Starting position: one leg is brought forward into a deep lunge. Next, we change legs with a high jump. Accordingly, the second leg stands in a deep lunge. Ideally, the foot is next to the palm.

Burpee

This exercise can only evoke two feelings: either you love it or you hate it! What you love about burpees is that they really give results, don’t require any additional equipment, and can be done anywhere! And hate it because it is simply deadly heavy!

Burpees combine a squat, push-up, and jump into sequential movements that are performed at a fast pace. This exercise is included in training programs for people who are required to have high physical performance: firefighters, special forces, professional athletes of individual and team sports. This is because burpees involve almost all the muscles in our body!

Burpee is a multi-joint exercise that involves several muscle groups at once. The most loaded muscles are the legs (hamstrings, glutes and calves), and the load also falls on pectoral muscles, triceps and shoulders. The abdominal muscles are involved. There are practically no muscles that burpees do not affect.

Technique for performing classic burpees

1. Do a squat, placing your palms in front of you.
2. Kick your legs back into a prone position.
3. Do some push-ups.
4. Immediately after the push-up, tuck your legs under you, returning to the squat position.
5. Jump up from a sitting position, straightening your entire body and clap your palms above your head.

This is one "burpee" or "burpee". The exercise is performed at the fastest possible pace, with maximum intensity and the inclusion of all possible muscles.

Burpees have many benefits

• strengthening the muscles of the whole body;
• development of core muscle strength - 29 muscle pairs located in the pelvis, abdomen and lower back form the core necessary to maintain the balance of the human body; (Read more in the article)
• burning large quantity calories during the exercise (this factor depends on the number of repetitions, speed of execution and your current weight)
• acceleration of metabolism for the whole day, that is, the benefits of the exercise remain even after you finish the workout;
• development of flexibility;
• development of coordination/balance and endurance;
• "pumping" of cardio-vascular system, improving heart and lung function;

Exist different variants adaptation of the exercise. It can be made easier and more difficult. Beginners can skip the push-up and remain in the plank position, or skip the jump. You can increase the intensity of burpees by adding a forward or side jump between repetitions. Some people use weights and dumbbells and even do pull-ups between reps!

To incorporate burpees into your workout, try doing a few sets at a free pace. After the first couple of sets, be prepared to increase your speed of movement. For optimal results, try to do it at the maximum pace. Ideally, you will do 100 burpees. The result will be visible within a week.

Here are some ways to use burpees in your workout: Do 100 reps as quickly as possible, or see how many reps you can do in 10 minutes. You can also try doing the so-called 20 to 1 pyramid: do 20 burpees, rest for a couple of seconds, do 19 reps and rest again. Continue doing 1 less rep until you reach 1 rep. These options are a real challenge and are more suitable for those who have already developed good physical training.

If you're just starting out, alternate burpees with other exercises.

Even a few sets of 10 burpees per set will get your heart racing and your breathing noticeably faster, your legs will feel like they are filled with lead, your arms will shake and you will feel that your muscles have become stronger. Do them regularly and you will see your fitness improve rapidly.

Again, this is a full-body exercise, which means you'll be using every muscle in your body, meaning you'll burn more calories in less time.

It is estimated that on average, a man weighing 82 kg burns 1.43 calories per burpee. If you do at least 7 per minute, then the figure doubles. But you need to aim for 10 burpees per minute, i.e. to the figure of 14.3 calories per minute. Why? 10 reps per high speed can fire up your metabolism just as much as a full 30-second sprint on a bike, making burpees a killer cardio exercise.

Squats

One of the most effective exercises Squats are considered for weight loss, since they are the basic movements of the human body. William Lorman, a professor at Stanford University, in his Compendium of Guides to Observing physical activity”, provides very interesting data. For example, a person weighing 62 kg loses about 43 kcal while performing just 100 squats.

The squat can be divided into two stages. While squatting down, all the muscles of the body are tensed to maintain balance. The power phase begins when the body rises upward. There are several types of squats, which differ in type of complexity, load and method of execution. Efficiency different types squats are almost the same, so you can use any exercise you like to lose weight. However, one of the most intense and effective types A squat is a squat with a jump!

The squat is a full-body exercise that also requires no additional equipment and perfectly works the muscles of the legs and core through alternating contraction and stretching of the muscles. A classic plyometric exercise that involves a powerful upward jump from a squat. A so-called explosive load is created, that is, a quick effort is made in a short period of time, which develops muscle strength and increases their volume. This exercise uses the quadriceps, large and soleus muscles of the buttocks, as well as the adductor muscles of the thighs, calf muscles, additional load goes to the muscles that hold the spine, posterior muscles hips, lower muscles back, and on the abs.

Execution technique

• Place your feet shoulder-width apart and straighten your back. You can cross your arms in front of you at chest level.
• The squat is done while inhaling. Lower yourself until parallel with the floor. You can go a little lower, the main thing is to watch your feelings.
• As you exhale, tense your core muscles and suddenly, using the movement of your hips, jump up as high as possible. You need to make a powerful jump up, pushing off with your full feet. Try to jump as high as possible, your hips should “spring” as much as possible.
• Once your feet have fully touched the floor, go back into a squat. Repeat squat jumps as many times as necessary.

It is especially important to control the landing: try to stand on the floor with both feet at the same time. You should land on slightly bent legs (as softly as possible) and immediately go back into another squat. It is advisable to use soft and comfortable sports shoes designed for such training, ideally with shock-absorbing soles that can effectively absorb shock. It is also better to choose a surface for practicing, focusing on a softer surface (accordingly, concrete or asphalt surfaces are not the best options).

For those who are engaged forcefully sports, squatting is the main exercise that allows you to develop strength and muscle mass in the body. Correctly performed squats help strengthen the back and form correct posture. Squats stimulate normal blood circulation in the pelvic area, which speeds up metabolism. Exercise strengthens the leg muscles, and this makes a person more active and mobile.

With the help of squats, you can get rid of the “breeches” on your hips and generally improve the shape of your buttocks. Squats speed up metabolism, train breathing, and increase the rate of breakdown of fat cells. As a result, calories are burned, the figure becomes slimmer and more toned, and the gait becomes lighter, softer and more attractive. For maximum effect The jump squat can be performed in the form of the Tabata protocol* (read more in the article). This 4-minute magic set burns the most calories both during and after your workout. Participants in one experiment who did 8 rounds of full jump squats—20 seconds of hard work alternating with 10 seconds of rest—burned 13.4 calories per minute and doubled their metabolic rate after the workout for at least 30 minutes.

Beginners should practice stationary squats. Once you have mastered the squat technique, you can add small jumps, concentrating on the landing mechanism (see above). Later, the exercise can be complicated using optional equipment. For example, jumping onto a step or box.

Stationary squat technique

A good effect is only possible with the correct technique! Besides, correct technique– the key to safe training! Therefore, try to focus as much as possible on your movements. So, if you are new to the sport, you don’t need to immediately squat deeply, touching the floor with your buttocks; to begin with, it’s enough to stop at the mark when the thigh is parallel to the floor, and the knee joint is bent at a right angle. The body weight is transferred to the heels. At the same time, you need to keep your back straight, slightly tilted forward, and pull your stomach in. Before performing the exercise, your feet should be shoulder-width apart, knees apart, toes apart. In this case, the arms can be in three positions: extended forward, folded in front of the chest, or holding dumbbells.

You need to squat smoothly, softly, without jerking, no need to rush, control the movement. Like any exercise, squats should be done in approaches. For example, three sets of 10 times. When performing this exercise, you must ensure that your feet are in full contact with the floor; neither your heels nor your toes should be lifted off the floor. It should be remembered that too big number repetitions in a short period of time can put too much stress on the knee joints. Also remember to cool down after your workout and stretch the target muscles. In this case, the hamstrings, glutes and quadriceps.

You can find options for using these magical exercises in your training on the YA young&active channel: https://www.youtube.com/channel/UCmiUIq1qbLMRzG0DPp8ZkVQ/videos?view_as=subscriber

Here you can put together your own workout or use ready-made playlists:

Attention! Failure to warm up and cool down can increase the risk of injury during exercise. So be sure to turn it on before intense workout warm-up to prepare the body for the load, and after training - a cool-down to restore breathing, relax and relieve muscle tension.

*If you are a beginner or have any health concerns, consult your physician before starting any intense interval training.

Math in gym class? Why not? There are usually no problems with counting calories received - most products indicate energy value, if not, then the calorie table will help you. But finding out how many calories we burn during physical activity is not easy. Energy expenditure is directly related to the type of activity, its pace and duration, physical condition person. In addition, calories are spent on the functioning of our body, on habitual actions such as housework or holding the body in a certain position. But there are also different types professional activity– a builder or loader burns much more calories than a person working in an office.

A slender figure always attracts the attention of others

Sports training is a separate topic. How many calories are burned by squats, push-ups, or lifting weights? How many calories does swimming or running require? Costs depend on the type of exercise - aerobic or strength training, on the person’s athletic training, on body weight, height and gender, on the intensity of the workout, on the conscientiousness of the trainer... In general, everything is complicated. But we will try to figure this out.

Energy for the body

We spend calories not only on movement and some actions. There is such a concept - basic exchange substances. Our body spends energy on:

• work internal organs(breathing, heartbeat, blood circulation, blinking, etc.);
• chemical processes occurring in cells (production of hormones, breakdown of food, creation of new cells);
• heat exchange (maintaining body temperature);
• muscle action (even when we lie still, some part of the muscles necessarily works);
• thinking (the brain requires quite a lot of energy, and the more intensely we think, the more calories we need).

Every second our body spends energy on vital processes that continuously take place in it.

It is generally accepted that in an hour the human body burns about one kilocalorie (a thousand calories) for basic functions. To avoid further confusion: one calorie (in physics) denotes the energy required to heat 1 gram of water by 1°C. This is a very small volume, so for convenience they are counted in kilocalories (otherwise the numbers will be too long and cumbersome), but they are sometimes simply called calories.

Without taking into account additional physical activity, a person burns (only for basic metabolism) 1 kilocalorie per kilogram of weight. It’s more difficult for women (as usual), their basic metabolism is lower by 10 - 15%, i.e. on average a woman burns 1500 kcal per day, and a man can burn 1700 kcal per day.

We count expenses

The following table gives a general idea of ​​the number of calories burned every day (physical activity is delicately called a lifestyle):

Age (years)	Calculation formula	Lifestyle
18 — 30	Your weight x 6.7 + 487	sedentary	moderately active	active	very active
31 — 60	Your weight x 4 + 829	x 1.3	x 1.5	x 1.6	x 1.9

Lifestyle activity is assessed according to the following parameters:

• sedentary – office work, lack of physical activity;
• moderately active – training in the gym 2 – 3 times a week (yes, that’s just moderate!);
• active - heavy physical work or training 4-5 times a week;
• very active - sports every day, profession involves movement (not on transport, but on foot).

The amount of energy consumed depends on the type of activity and sports.

Approximately find out how many calories are spent every day on normal activities(without taking into account physical activity during sports), consumption tables will help. They indicate how many calories you can burn during routine activities: getting dressed, cooking, dusting, eating (this also costs money, you have to move your jaws and lift heavy things to your mouth!), ironing, watching your favorite TV series, having sex, etc.

From the consumption tables you can find out that a woman weighing 68 kg spends (kcal/hour) on:

Cooking	80	making the bed	130
dressing	30	ironing standing/sitting	35/45
dusting	80	sedentary work	75
eating (meaning the process of absorbing food)	30	sitting in front of the TV	30
standing in line	40	walking	150/235
active/passive sex	150/75	chores in the garden	132

If the weight is below 68 kg, then for every 9 kg the costs are reduced by 13%, and if the body weight is more than 68, for every 9 kg the costs increase by 12%. A little confused about the calculations? No problem. All data is quite arbitrary. They only give general idea about the expenditure of energy during a certain activity.

A little more specific are the figures for energy consumption per kilogram of weight per hour:

dream	0,83	reading aloud	1,5
rest lying down (not sleep)	1,1	handwash	3
sewing	1,8	window cleaning	3,6
washing	1,8	reading	1,2
sweeping	2,4	gardening chores	2,5/6
piano playing	2,4	sedentary work	1,7

Don’t forget, these numbers need to be multiplied by body weight and duration of action.

If you believe the compilers of such tables, then for general cleaning it’s quite possible to burn up to 4.7 kcal per hour per kilogram, and when playing with a child – as much as 5.3 kcal! All calculations are quite approximate; too many nuances need to be taken into account in order to calculate exact number calories burned for different types labor. But in order to navigate the topic, these tables are quite enough.

Calories for professional activities

The situation is a little more complicated with counting calories spent on various types of professional activities. For example, a person who builds a house is called a builder. But it’s one thing to lay bricks or do installation, and quite another to lead a team and work with drawings and documents. But both activities relate to construction.

There are tables describing calorie expenditure for all kinds of activities. From them it becomes clear that the hardest time is for steelworkers and people who work with heavy hand tools. They spend 8.5 kcal per kilogram. It’s easiest for a bartender - 0.0439 kcal per kilogram (apparently, the nervous costs of communicating with not very adequate people are not taken into account).

The intensity of energy consumption depends on the chosen profession

Some idea of ​​physical activity for various professions can be obtained from the following table (kilocalories per hour per kilogram of weight):

a carpenter	0,062	truck driver	2,1	office worker	1,24
miner	6,36	police officer	2,63	clerk	1,86
builder	5,82	actor	3,18	working at the computer	1,44
firefighter	12,66	schoolboy/student	1,86	heavy equipment operator	2,6
forester	8,54	masseur	4,2	horse care	6,4
mason	7,38	coach	4,2	steelmaker	8,5

What is the difference between the activities of a clerk and office worker why using a computer burns fewer calories than shuffling papers is very difficult to understand. Why a truck driver burns fewer calories than an actor or a police officer is unknown. Do not forget that the figures given here are very arbitrary, accurate calculations impossible, and not necessary.

Training with calculation

Sports activities are divided into aerobic (fitness, aerobics) and strength. Each type of activity has its advantages. Aerobic movements (running, dancing, swimming, cycling, skiing, rowing) make the lungs and heart work harder. The body receives more oxygen, which is needed to burn calories. Regular swimming burns at least 200 calories per hour, since the body has to spend energy not only on movement, but also on maintaining temperature balance.

Swimming in a pool or pond is a way to burn extra calories.

Aerobic training is the optimal approach for beginners in sports. Over time, you can add push-ups (first from a wall or elevated surface, then from the floor), squats, or abdominal exercises. Go to strength exercises worth a little later, when the muscles get stronger. Exercises with weights help increase muscle mass, which often leads to an increase in body weight. This is a double-edged sword - on the one hand, the larger and stronger the muscles, the more calories they can burn, but, on the other hand, muscles are heavier than fat. The following table will help you make a choice (costs per hour):

It is impossible to determine exactly how many calories are burned by doing abdominal crunches, jumping, squats, push-ups, or boxing. The result depends on the person’s age, height and weight, and gender. In addition, the load can be intense or not very intense, sports training is excellent or mediocre. All these factors will affect the final result.

• by pumping your abs, you can burn from 4 to 8 kcal per minute;
• jumping rope in 15 minutes will “eat” 170/205 kcal;
• the number of calories burned by swimming can reach up to 550 per hour (swimming pool, not natural body of water);
• dancing will allow you to burn 200/300 kcal per hour;
• yoga (depending on intensity) – 260/400.

To calculate how many calories are burned by squats, you need to accurately time the workout, and then multiply the weight by the time in minutes and a coefficient of 0.095. For example, a person weighing 70 kg will burn 99.75 kcal in 15 minutes. This type of physical activity uses the largest muscles in our body, which means the amount of energy that can be burned also increases.

Even regular squats will help in the fight against extra pounds

Push-ups are a fairly common exercise. But even here, not everything is simple; a lot depends on how you spend calories. You can do push-ups from a height, from the floor, from a wall, from your knees, or classically (straight back and legs). Trainers say that a few minutes of push-ups a day (from the floor) is enough to stay in shape. In this exercise, the muscles of the arms, shoulders, back and abs are included in the action. Push-ups can be done regardless of gender (but men like them more than women).

Each of these push-up variations burns a different amount of calories. There is an opinion that the energy consumption for one push-up is comparable to a squat, i.e. approximately 1 kcal/hour per kilogram of weight. And this despite the fact that we perform the exercise with full dedication, according to all the rules.

To help those who want to provide a mathematical basis for their training, we have created special programs, taking into account the age, height and gender of a person, the duration and intensity of physical activity. We choose from the menu the right exercise or action and find out how many calories you were able to burn in a day.

Whether we count calorie consumption using tables or, armed with a computer, use a program, we should not take the results obtained as the ultimate truth. These are landmarks, road signs leading us in the right direction. The calories won’t burn themselves, you’ll have to move, pushing laziness and self-pity into the farthest corner. The main conclusion was made by one wise ancient Greek (Aristotle) ​​long before us: movement is life! And active movement means a long and happy life!

To have slim figure It is not enough to just go on a diet, because without physical activity, accumulated calories are consumed very slowly and ineffectively. A table of calorie burning during various physical activities will help you navigate when choosing what is best to do.

An active lifestyle helps the body short term get rid of extra calories, which means you can quickly lose weight. In this article we will tell you what burns calories best and how to lose weight quickly without resorting to exhausting diets. And you can control energy consumption and body function using special fitness bracelets with a heart rate monitor and alarm clock.

How many calories are burned during exercise?

Calories are the energy the body receives through nutrition. Excess calories are converted into fat mass, which makes the figure fat and shapeless. You can get rid of fat accumulations with the help of various physical activities, which not only can remove overweight, but make the figure slim and fit. What burns calories best? without causing harm to the body, we will consider it step by step.

• Running or walking on a treadmill or stepper can remove about 300 - 400 calories in an hour of exercise. The exlator simulator, which simulates walking up stairs, has also proven itself well. But this type of exercise uses only the lower muscles of the body, while the upper ones remain indifferent, which means they are not trained.
• Cycling helps burn approximately 300-500 cal/hour, everything will depend on the intensity of pedaling. But for very overweight and unprepared people, this load may seem excessive and unbearable. In addition, this sport has a number of contraindications.
• Aerobics can remove up to 500 calories from the body in an hour. The rhythmic pace of classes helps you lose weight and transform your overall figure. But diseases of the back, joints, and diseases of the cardiovascular system are quite weighty arguments against this type of weight loss. In this case, water aerobics is recommended.
• Water aerobics is the same as aerobics, but in a pool. In an hour of exercise you can burn more than 600 calories, which is equivalent to fast skiing. The advantages of this type of exercise include the ease of performing exercises, which is ensured by a decrease in body weight in the water. With regular exercise, fat reserves are dynamically burned, the skin tightens and becomes elastic. It has practically no contraindications and is recommended even for pregnant women. Calorie consumption table proves high efficiency water aerobics in the pool.
• Swimming is an ideal sport for losing weight. Since water creates greater resistance, weight loss occurs with greater intensity. So, in an hour of simply floundering in the water you can lose up to 300 calories, and practicing breaststroke or butterfly can save you from 700 calories. In addition, swimming increases endurance, tightens the skin and creates an anti-cellulite massage.

If your goal is to lose weight, then a table of calorie consumption during physical activity will help you clearly understand which sport you should give preference to. When choosing, it is worth considering individual characteristics body, contraindications and training loads. It is advisable to record your calorie expenditure daily, which will allow you to create the ideal combination of activities. physical culture and calorie content of foods. If the ratio is correct, then the extra pounds will begin to melt before your eyes.

Table of calorie consumption during physical activity

Kind of activity	Kilocalorie consumption per hour
	per 1 kg of weight	for 50 kg weight	for 60 kg weight	for 70 kg weight	for 80 kg weight
SPORTS
SWIMMING AND WATER SPORTS
Swimming (0.5 km/h)
Slow breaststroke
Swimming (2.5 km/h)
Slow crawl swimming
Swimming fast crawl
Water aerobics
Water skiing
Water polo
RIDING AND RIDING
Cycling (9 km/h)
Cycling (15 km/h)
Cycling (20 km/h)
Horse riding at trot
Roller skating
Skiing
Skiing down the mountain
Skating
Ice-skating race
Figure skating
Rowing (4 km/h)
Canoeing (4 km/h)
CLASSES IN THE GYM
Stretching
Static yoga
Ashtanga yoga
Gymnastics (light)
Medium intensity charging
Gymnastics (vigorous)
Aerobics classes
Jumping rope
Strength training on machines
Elliptical training
GAME SPORTS
Hockey
Field hockey
Badminton (fast pace)
Football
Handball
Basketball
Volleyball
Table tennis (doubles)
Badminton (moderate pace)
Tennis
Struggle
WALKING AND RUNNING
Race walking
Running (8 km/h)
Running (16 km/h)
Cross country running
Running up and down the steps
Running up the steps
PHYSICAL ACTIVITY AND ENTERTAINMENT
Ballet classes
High intensity dancing
Modern dancing
Disco dancing
Ballroom dancing
Low intensity dancing
Slow dancing (waltz, tango)
Slow walking
Hiking (4 km/h)
Walking (at a speed of 5.8 km/h)
Walking, 7.2 km/h
Walking uphill (15% gradient, 3.8 km/h)
Walking the dog
Shopping
Machine control
Driving a scooter or motorcycle
Fishing
Diving
Bowling
Mountaineering
CARE OF CHILDREN
Playing with children while sitting
Feeding and dressing the baby
Bathing a child
Carrying small children in your arms
Playing with children with walking and running
Playing with your child (moderate activity)
Games with a child ( high activity)
Walking with a stroller
Walking with children in the park
HOMEWORK
Window cleaning
Cleaning glass and mirrors
Cleaning carpets with a vacuum cleaner
Dusting
Cooking food
Ironing clothes (standing)
Washing dishes
Easy cleaning
Sweeping
Plumbing cleaning
PROFESSIONS AND OCCUPATIONS
Singing
Playing the guitar while standing
Playing guitar while sitting
Piano playing
Wood sawyer job
Bricklayer's work
Wood chopping
Work as a massage therapist
Work of a carpenter or metal worker
Shoemaker's work
Bookbinder's work
Hair Styling
Hand sewing
Knitting
Reading aloud
Working at the computer
Fast typing on the keyboard
Office work
Classroom lesson, lesson
Sex (active)
Sitting at rest
Eating while standing
Personal hygiene
Taking a shower
Talking while eating
Dressing and undressing, fitting

We all know that in order to lose a pound, you need to burn 3500 calories, which means 500 calories a day. So which one is the best best option how to burn 500-600 calories? First of all, it depends on how much free time you have and how much effort you are willing to put into it.

Most the best option- perform those exercises that you at least like. There is no point in tormenting yourself with running if you are not at all interested in it, and you understand that at the first opportunity you will start looking for excuses not to go for a run.

If 60 minutes of any activity is too much of a task for you, then why not split it up. Do one type of exercise for half (or a little more) of the designated time to burn 300 calories, and then later in the day do something else to burn the remaining calories. This way your workouts can be more varied and quite possibly more effective. Personally, I think it’s easier to do the entire volume at one time, but we are all different, each person’s body behaves differently during physical activity. Experiment and look for the best option for you.

Remember that calories are burned not only during exercise, but also when you, for example, wash floors, dust, take a shower, etc. But don’t delude yourself into thinking that you can burn 1,000 calories at home just by doing a general cleaning. All of these activities burn a few calories, but by treating household chores as a way to lose weight, you'll likely be able to cope with that hated mopping routine more easily.

90% of it comes down to discipline. Cut out the bad calories (processed foods) and turn to nature for help: vegetables, fruits, meat, beans and pure water. If it is a ready-to-eat semi-finished product or a snack such as chips, immediately throw away such a product. Excessive consumption any food leads to an excess of calories and, consequently, fat accumulation. However, with natural products Going through calories is much more difficult.

Calorie consumption

Knowing that calorie intake is of utmost importance in losing weight, what type of activity will you choose? Exercise helps with weight loss, but it doesn't do the work on its own. It is impossible to lose weight just by playing sports and not watching your diet.

Calorie consumption at various types activities may vary significantly. However, you should not choose, for example, swimming if you hate swimming. Choose what you like and then excess weight it will go away much easier.

Table of calorie consumption for various activities

How many minutes will it take to burn 500 calories?
Body weight	54.5 kg	63.5 kg	72.5 kg	82 kg	91 kg	100 kg	109 kg
Water aerobics	131	113	99	88	79	72	66
Boot camp training	78	63	52	45	39	35	31
Boxing with a heavy bag	66	57	49	44	40	36	33
Cross country skiing	56	48	42	38	34	31	28
Cycling (outdoor)	75	64	56	50	45	41	38
Cycle	53	45	39	35	32	29	26
Skating	75	64	56	50	45	41	38
Running in place	53	45	40	35	32	29	26
Martial arts	53	45	39	35	32	29	26
Pilates	150	129	113	100	90	82	75
Tennis at the wall	61	53	46	41	37	33	31
Roller skating	75	64	56	50	45	41	38
Rowing	66	56	49	44	39	36	33
Interval running	24	21	18	16	14	13	12
Stretching (maximum rest)	110	94	82	73	66	60	55
Stretching (minimum rest)	64	55	48	43	38	35	32
Swimming	71	61	53	47	64	58	53
Walk	107	92	80	71	64	58	53
Yoga	210	180	158	140	126	115	105
Zumba	67	57	50	44	40	36	33

1. 30 minutes running at 12 km/h

Running is the best way to burn calories. You don't need special equipment. In this case, the result will be noticeable quite quickly. It is advisable to break up your running strength training. Running itself helps burn calories and get rid of fat mass, but at the same time, muscles can begin to burn, which is undesirable. Muscles help the body burn more calories and also prevent sagging skin and unattractive lack of shape. Losing weight alone will not help tone your muscles. Without strength training, you can lose weight, but this will lead to a saggy belly and flabby buttocks. By combining running with strength training, you save muscle mass, which not only helps to create beautiful figure, but also helps speed up metabolism. And the higher the metabolism, the more active body burns calories even while resting.

1. Jogging at a speed of 8 km/h

Almost no different from the previous option, except that in order to burn 500 calories, you will need to run more.

1. High Intensity Interval Training

Interval, that is, alternating periods of high and low intensity, you can perform almost any exercise. This form of training has been proven to increase the number of calories you burn and also allow you to work out for less time than if you simply worked at a steady pace.

1. One hour of sailing

This is not about leisurely floundering in the water. In order to start the process of losing weight, you need to swim, swim and swim again with the highest possible intensity.

1. 2 hours to mow the lawn

This is not something that can be done every day, unless the grass on your property is fertilized with radioactive fertilizers and is growing by leaps and bounds. However, this is a good way to break up your workouts. If you realize that mowing the lawn for 2 hours is too much and you simply don’t have that much grass, then combine this task with another activity. It's summer, go to the dacha soon.

1. 2 hours climb to the mountains

Similar to walking, however, when climbing mountains you load the body more not due to increasing speed, as when running, but due to the fact that the path is constantly changing and in order to walk you need to make more effort than, for example, when walking in park. You can go to the mountains on your own or invite friends. Go on such a hike in good weather, to a place with good views and don't forget to take plenty of water.

1. 60 minutes of rock climbing

An unusual load during which almost all muscles are involved. You'll have a good time, burn calories and give your arms and legs a good workout.

1. Tennis hour

Tennis is a great sport that burns calories, but it also burns time. Almost all sports that need to be played in pairs or in a team are simply “time wasters.” You don't notice how the hours fly by.

1. Martial arts

50 minutes will be more than enough. Do not like martial arts? How about self-defense or boxing classes?

1. 2 hours horse ride

We are talking about normal horse riding. If you are involved in show jumping, for example, the number of calories burned during this time increases.

1. Aerobics

You can burn 500 calories in 50 minutes of high-intensity aerobics. At medium intensity you will need 70 minutes. To burn 500 calories in the pool, you will need to spend 2 hours doing water aerobics.

1. Volleyball hour

We are talking about beach volleyball, during which you burn more calories than when exercising in the gym. Don't forget about sun protection. If you're not a volleyball fan, why not leave the frisbee behind?

1. 75 minutes by bike

A great way to get around the city. Not only will you get to your destination, but you will also burn calories. If it's been a while since you last rode a bike, prepare to have sore muscles the next day that you didn't even know existed. If you plan to drive often and over long distances, be sure to purchase a quality seat. Remember to alternate between periods of high and low intensity. Don't ride at the same pace all the time.

1. Dancing

Take up dancing right at home. It doesn't matter if you can dance or not, just turn on the music and start burning calories. The number of calories burned depends on the type of dance. In an hour of salsa you will burn 290 calories, in an hour of ballet or modern dance - about 310.

1. Power training

You won't burn 500 calories in one workout (more like 300), but you can add a light jog at the beginning and end of your workout.

1. 45 minutes cycle

The harder you pedal, the higher the resistance, the more calories you will burn. Don't shirk, increase the load and don't stop.

1. 50 minutes walk up the stairs

Use a special exercise machine in the gym or just find a suitable staircase on the street or at home.

1. An hour of surfing

If you have the opportunity to go to a beach with good waves, then surfing is perfect option How to burn extra calories easily and fun.

1. 45-50 minutes rowing

The rowing machine is one of those machines that is often used incorrectly. Do not round your back when moving forward; work primarily with your arms, not your legs. If you are not confident in your technique, ask the trainer on duty for help (don’t be afraid, he won’t refuse you - that’s his job). If you have such a simulator at home, you can use numerous training videos.

1. 50 minutes of jumping rope

Jumping for 50 minutes without a break is not an easy task. Divide the exercise into small time intervals. Jump little by little throughout the day.

1. Don't worry and keep moving

Shake your legs while sitting (don't do this when large cluster people or in a meeting, you may annoy someone), walk in circles. when talking on the phone. Take the stairs instead of the elevator, get off a couple of stops earlier, and park as far away from the entrance as possible. Take every opportunity to make a few extra moves. Of course, without sports you will not be able to burn an additional 500 calories per day, but you can increase this in a simple way your achievements in training.

If it's snowing right now, grab a shovel quickly. 80 minutes and 500 calories are gone.

There are many ways to burn 500 calories other than those mentioned above. don't limit yourself. Think about what you like to do, where and when.

Don't forget that in order to lose weight, it is important not only to burn calories, but also to monitor your diet. Losing weight is 80% nutrition and only 20% exercise. By starting to eat right, you will not only begin to lose weight, but you will also notice a change in your mood, become more active and cheerful. Add exercise to this and you will achieve your goal very soon.

And finally, the more weight you lose, the more effort you will need to put in to burn the same amount of calories.

Do you want to lose weight? Then focus not on the number on the scale, but on getting rid of fat mass and gaining muscle mass (which, as you know, is heavier than fat) to bring your figure to the ideal.

Full list of activities and calories burned

From the proposed calorie consumption table you can understand how many calories you can spend on various activities depending on your weight in 1 hour. To obtain specific meaning, multiply your weight by the number in the first column.

Activity (calorie expenditure)	per 1 kg of weight	for 80 kg weight	for 70 kg weight	for 60 kg weight	for 50 kg weight
Running up the steps	12,9	1029	900	771	643
Ice-skating race	11,0	880	770	660	550
Running (16 km/h)	10,7	857	750	643	536
Ballet classes	10,7	857	750	643	536
Construction of snow fortresses, snowmen	10,1	811	710	609	507
Cross country running	8,6	686	600	514	429
Water polo	8,6	686	600	514	429
Swimming fast crawl	8,1	651	570	489	407
Running up and down the steps	7,7	617	540	463	386
Cycling (20 km/h)	7,7	617	540	463	386
Jumping rope	7,7	617	540	463	386
Water aerobics	7,6	606	530	454	379
Strength training on machines	7,4	594	520	446	371
Field hockey	7,0	560	490	420	350
Badminton (fast pace)	6,9	554	485	416	346
Running (8 km/h)	6,9	554	485	416	346
Handball	6,9	554	485	416	346
High intensity dancing	6,9	554	485	416	346
Skiing	6,9	554	485	416	346
Dancing to the disco rhythm	6,9	553	484	415	346
Wood sawyer job	6,9	549	480	411	343
Swimming (2.4 km/h)	6,6	526	460	394	329
Gymnastics (vigorous)	6,5	520	455	390	325
Mountaineering	6,5	518	453	388	324
Football	6,4	514	450	386	321
Striptease	6,0	480	420	360	300
Ashtanga yoga	6,0	480	420	360	300
Race walking	5,9	475	416	357	297
Bricklayer's work	5,7	457	400	343	286
Disco dancing	5,7	457	400	343	286
Basketball	5,4	434	380	326	271
Games with a child (high activity)	5,4	429	375	321	268
Diving	5,1	411	360	309	257
Water skiing	5,1	406	355	304	254
Cycling (15 km/h)	4,6	366	320	274	229
Digging up beds	4,6	366	320	274	229
Fruit picking	4,6	366	320	274	229
Modern dancing	4,6	366	320	274	229
Table tennis (singles)	4,5	360	315	270	225
Walking (at a speed of 5.8 km/h)	4,5	360	315	270	225
Rollers	4,4	354	310	266	221
Wood chopping	4,3	343	300	257	214
Pulling out last year's grass	4,3	343	300	257	214
Medium intensity charging	4,3	343	300	257	214
Cycling (at a speed of 14 km/h)	4,3	343	300	257	214
Work as a massage therapist	4,2	336	294	252	210
Playing with children with walking and running	4,0	321	281	241	201
Playing with your child (moderate activity)	4,0	321	281	241	201
Window cleaning	4,0	320	280	240	200
Ballroom dancing	3,9	314	275	236	196
Plumbing cleaning	3,9	314	275	236	196
Downhill skiing	3,9	309	270	231	193
Walking (6 km/h)	3,9	309	270	231	193
Cleaning glass and mirrors	3,8	303	265	227	189
Badminton (moderate pace)	3,6	291	255	219	182
Volleyball	3,6	291	255	219	182
Horse riding	3,6	291	255	219	182
Walking with children in the park	3,6	286	250	214	179
Figure skating	3,6	286	250	214	179
Gymnastics (light)	3,4	274	240	206	171
Work of a carpenter or metal worker	3,4	274	240	206	171
Hiking (4 km/h)	3,4	269	235	201	168
Easy cleaning	3,4	274	240	206	171
Weeding new weeds	3,3	263	230	197	164
Walking (at a speed of 4.2 km/h)	3,1	251	220	189	157
Low intensity dancing	3,1	246	215	184	154
Rowing (4 km/h)	3,0	240	210	180	150
Swimming (0.4 km/h)	3,0	240	210	180	150
Fencing	3,0	240	210	180	150
Shopping	3,0	240	210	180	150
Table tennis (doubles)	2,9	234	205	176	146
Cleaning carpets with a vacuum cleaner	2,9	234	205	176	146
Household chores	2,9	232	203	174	145
Playing the guitar while standing	2,9	231	202	173	144
Lawn mowing	2,9	229	200	171	143
Walking the dog	2,9	229	200	171	143
Slow dancing (waltz, tango)	2,9	229	200	171	143
Bathing a child	2,7	215	188	161	134
Carrying small children in your arms	2,7	215	188	161	134
Canoeing (4 km/h)	2,6	211	185	159	132
Cycling (9 km/h)	2,6	211	185	159	132
Shoemaker's work	2,6	206	180	154	129
Walking (4 km/h)	2,6	206	180	154	129
Bookbinder's work	2,4	194	170	146	121
Walking with a stroller	2,2	173	151	129	108
Piano playing	2,2	173	151	129	108
Gymnastic exercises	2,1	171	150	129	107
Hiking (3.2 km/h)	2,1	171	150	129	107
Sex (active)	2,1	171	150	129	107
Machine control	2,1	171	150	129	107
Buying groceries	2,1	171	150	129	107
Ironing clothes (standing)	2,1	166	145	124	104
Hair Styling	2,0	161	141	121	101
Ride a motorcycle or scooter	2,0	161	141	121	101
Playing with children while sitting	2,0	161	141	121	101
Feeding and dressing the baby	2,0	161	141	121	101
Washing dishes	2,0	160	140	120	100
Typing on the keyboard at a fast pace	2,0	160	140	120	100
Typing on a computer	2,0	160	140	120	100
Gardening	1,9	154	135	116	96
Gardening	1,9	154	135	116	96
Mopping floors	1,9	149	130	111	93
Bed making	1,9	149	130	111	93
Mopping floors	1,9	149	130	111	93
Stretching	1,8	144	126	108	90
Knitting	1,7	137	120	103	86
Dressing and undressing, fitting	1,7	137	120	103	86
Singing	1,7	137	120	103	86
Fishing	1,7	137	120	103	86
Hand sewing	1,6	126	110	94	79
Reading aloud	1,6	126	110	94	79
Working at the computer	1,4	115	101	87	72
Walking with family	1,4	115	101	87	72
Car driving	1,4	115	101	87	72
Playing guitar while sitting	1,4	115	101	87	72
Eating while standing	1,3	106	93	80	66
Dressing/Undressing	1,3	106	93	80	66
Personal hygiene	1,3	106	93	80	66
Taking a shower	1,3	106	93	80	66
Talking while eating	1,3	106	93	80	66
Traveling by plane	1,3	105	92	79	66
Office work	1,2	99	87	75	62
Dusting	1,1	91	80	69	57
Cooking food	1,1	91	80	69	57
Dusting	1,1	91	80	69	57
Classroom lesson, lesson	1,1	91	80	69	57
Writing letters	1,1	91	80	69	57
Talking on the phone while standing	1,1	91	80	69	57
Reading poetry and prose in front of an audience	1,1	91	80	69	57
Lying awake	1,1	88	77	66	55
Sex (passive)	1,1	86	75	64	54
Sedentary work	1,1	86	75	64	54
Cooking food	1,1	86	75	64	54
Ironing clothes while standing	1,0	80	70	60	50
Making the bed	0,9	69	60	51	43
French kiss (kcal per one)	0,9	69	60	51	43
Taxi ride	0,7	57	50	43	36
Card game	0,7	57	50	43	36
Game of Board games	0,7	57	50	43	36
Talking on the phone while sitting	0,7	57	50	43	36
Family dinner, conversation at the table	0,7	57	50	43	36
Passionate kiss (kcal per one)	0,7	57	50	43	36
Eating while sitting	0,7	54	47	40	34
Taking a bath	0,7	54	47	40	34
Sitting with a child on your lap	0,7	54	47	40	34
Ironing clothes while sitting	0,6	46	40	34	29
Light kiss (kcal per one)	0,4	34	30	26	21
Reading books while sitting	0,4	33	29	25	21
Dream	0,6	51	45	39	32

Video compilation best exercises to burn 1000 calories

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Date of: 2012-01-20 Views: 537 033 Grade: 4.8

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Hello. The calculator below will help you calculate how many kilocalories you spend during a workout in the gym. The average error is only 5% - 10%. Be sure to read the instructions.

Instructions

1. Many exercises are grouped based on biomechanical similarity. Therefore, if you cannot find any exercise, then simply select the appropriate group. 2. In exercises where each arm/leg is separately loaded (dumbbells, crossover, etc.), you need to add their weight. For example: you did flyes with 10 kg dumbbells. In weight you indicate - 20. And in exercises with dumbbells and on machines, where you lift the weight one by one different hands/ legs, you also need to add up the weight, but the number of repetitions does not add up. For example: you did one dumbbell row with a 10 kg dumbbell 10 times with each arm. In weight you write 20, and in repetitions - 10. 3. If you did several approaches with the same weight, then you can summarize these approaches in one window. Let's say you bench pressed 100 kg 10 times 4 sets. In the “times” box, write 40. It’s easier that way. 4. If you do not have enough windows to record repetitions and weights for an exercise, then select this exercise again and continue entering your results on a new line. 5. Weight is written in kg. In exercises where you ONLY used weight own body, you don’t need to write anything. For example, you did push-ups without weights. Leave the weight field empty. And if you have already weighed 10 kg, then indicate 10.

Video: How to use this calculator »

Level physical activity:
Minimum (sedentary work) Average (I walk or drive a lot) Increased (mainly physical work) High (hard physical work) Maximum (load cars around the clock)

Floor + -

HUSBAND OF WIFE
Age	10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100
Weight, kg)	30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 103 104 105 106 107 108 109 110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200
Height (cm)	110 111 112 113 114 115 116 117 118 119 120 121 122 123 124 125 126 127 128 129 130 131 132 133 134 135 136 137 138 139 140 141 142 143 144 145 146 147 148 149 150 151 152 153 154 155 156 157 158 159 160 161 162 163 164 165 166 167 168 169 170 171 172 173 174 175 176 177 178 179 180 181 182 183 184 185 186 187 188 189 190 191 192 193 194 195 196 197 198 199 200 201 202 203 204 205 206 207 208 209 210 211 212 213 214 215 216 217 218 219 220
Total training time (min)	5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 95 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200
Training experience (years)	0 1-2 3-4 4+
Strength exercises	+ -
Aerobic exercise

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