Energy consumption during various types of physical activity. How many calories are burned during a workout? Calorie consumption for different types of training

I'm not a big fan of running. Perhaps in vain. Undoubtedly, running has a beneficial effect on the general condition of the body and physical fitness, helps to avoid stress and develops endurance. And all thanks to a pair of sneakers and a clear path. And of course, running burns calories. At an average speed of 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 much more for your appearance!

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 the exercise is the acceleration of blood circulation, as well as effective training of the abdominal muscles. And not just the press! The exercise perfectly engages the muscles of the core, thighs, buttocks, calf muscles and shoulder muscles, 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. The arms are perpendicular to the floor: the shoulder and elbow joints, as well as the wrists, are clearly aligned one below 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 a 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 the 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 a lot of 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 the cardiovascular system, improving the functioning of the heart and lungs;

There are different options for adapting 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 at high speed can fire up your metabolism just as much as a full 30-second sprint on the bike, making burpees a killer cardio exercise.

Squats

Squats are considered one of the most effective exercises for losing weight, 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 some 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. The effectiveness of different types of squats is almost the same, so you can use any exercise you like to lose weight. However, one of the most intense and effective types of squats is the jump squat!

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 is placed on the muscles that hold the spine, the posterior thigh muscles, the lower back muscles, and 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 involved in strength sports, the squat is the main exercise for developing 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, jump squats can be performed in the form of a 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 additional equipment. For example, jumping onto a step or box.

Stationary squat technique

A good effect is only possible with the correct technique! In addition, correct technique is 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 many 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. Therefore, be sure to include a warm-up before an intense workout to prepare your body for the load, and after a workout, 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.

To have a 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 get rid of excess calories in a short time, which means it makes it possible to 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 can not only remove extra pounds, but make your 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 powerful 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. The calorie consumption table proves the high effectiveness of 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, you should take into account the individual characteristics of the body, contraindications and training loads. It is advisable to record your calorie consumption daily, which will allow you to create the ideal combination of physical activity and calorie 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

Every second woman on the planet is unhappy with her weight and dreams of losing weight. The first thing that comes to mind is, of course, “go on a diet.” And tedious calorie counting, hungry fainting, insomnia, depression, mood swings begin.

So much torment, but the scale needle remains firmly in place.

It's all about the properties of our body. The less we give him food, the more he tries to preserve our energy reserves in the form of fat deposits.

And during active physical activity, the body has no other choice but to extract fat and convert it into energy.

For weight loss, it is more important how active your lifestyle is than how many calories you consume per day from food.

Moreover, it takes a very long time to burn the internal one with food restrictions. It is much faster to reduce it with an active lifestyle.

Of course, the best solution is to systematically engage in physical exercise. But not all of us have the opportunity to go to the gym or pool. But you need to burn fat somehow! Introduce more active activities into your usual pace of life. Force yourself to move more in your usual life situation. For example, when talking on the phone, do not sit, but get up and walk around the room. Forget about having an elevator and at least go down from the upper floors on foot. Move, move and move again whenever possible.

Below you can find in the calorie burning table - which type of activity consumes how many calories. But these are not exact, but approximate data. Since the number of calories burned directly depends on your body weight and the amount of muscle mass.

The less you weigh, the fewer calories you burn, and vice versa.
The more muscle tissue you have, the more calories you burn.

Activity	Consumption
Running up the steps	771
Ice-skating race	660
Running 16 km/h	643
Ballet classes	643
Construction of snowmen	609
Cross country running	514
Water polo	514
Swimming fast crawl	489
Running up and down the steps	463
Cycling 25 km/h	463
Jumping rope	463
Water aerobics	454
Strength training on machines	446
Field hockey	416
Badminton	416
Running 8 km/h	416
Handball	416
Dancing fast	416
Skiing	416
Dancing	415
Wood sawyer job	411
Swimming	394
Gymnastics classes	390
Mountaineering	388
Football	386
Striptease	380
Ashtanga yoga	360
Race walking	357
Bricklayer's work	243
Basketball	326
Games with a child	321
Diving	309
Water skiing	304
Cycling 15 km/h	274
Digging up beds	274
Fruit picking	274
Modern dancing	274
Table tennis	270
Walking tour	270
Rollers	266
Wood chopping	257
Pulling out sprouted grass	257
Medium activity charging	257
Work as a massage therapist	252
Playing with children	243
Games with a child are moderate. activity	241
Window cleaning	240
Ballroom dancing	236
Plumbing cleaning	236
Downhill skiing	231
Walking 6 km/h	231
Cleaning mirrors	227
Gymnastics classes (easy)	213
Carpenter's work	206
Hiking (4 km/h)	206
Easy cleaning	206
Weeding new weeds	197
Walking distance (4.2 km\h)	190
Low intensity dancing	184
Rowing (4 km/h)	180
Swimming	180
Fencing	180
Shopping	180
Table tennis (doubles)	180
Cleaning carpets with a vacuum cleaner	178
Household chores	171
Playing guitar	171
Lawn mowing	171
Walking the dog	171
Dancing slow	171
Bathing a child	161
Carrying small children in your arms	161
Canoeing	159
Cycling (9 km/h)	159
Shoemaker's work	154
Walking (4 km/h)	154
Bookbinder's work	146
Walking with a stroller	129
Piano playing	129
Gymnastic exercises	130

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.

Jump rope

Everything ingenious is simple. At a pace of 100–120 jumps per minute, 13 kcal are burned. As a bonus, you develop a sense of balance and coordination.

Tabata Protocol. Squats

Extremely simple and extremely effective interval training. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes. According to research from Auburn University in Montgomery, you will lose 53.6 kcal and double your metabolic rate for at least 30 minutes.

Burpee

Scientist and trainer Jeff Godin says one burpee uses 1.43 calories. If you do 7 or more burpees per minute, you will already be able to reach double-digit calorie consumption per minute. It is recommended to increase the number of repetitions to at least 10 per minute. At a high pace, 10 burpees are equivalent to 30 seconds of cycling.

Cindy and Mary

Cindy - 5 pull-ups, 10 push-ups, 15 squats without weight. That's all. Do this cycle as much as you can for 20 minutes. At an average pace and not too long breaks, you will be able to burn 13 kcal per minute. For the hardcore, there is the Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

Ropes

The College of New Jersey conducted research and compared various types and techniques of workout in terms of oxygen consumption and energy expenditure. It turned out that the most calories are burned during training with ropes - 10.3 kcal per minute.

Kettlebell swings

According to research from the University of Wisconsin, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of maximum in a 20-minute workout. Such movements are unnatural for our body, and therefore the response from the body is simply amazing. The exercise can be dangerous, so here is a video with instructions.

Rowing machine

Have you seen the Olympic rowers? It would seem like just one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Research from Harvard University shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne Bike

The AirDyne Bike is a progressive exercise machine. The more active you are, the stronger the resistance. Do you know how many calories you managed to burn in a minute on this simulator? 87 kcal! Of course, the data was obtained not in laboratory conditions, but from a built-in computer, but the result is still impressive.

Fat-bike

Have you noticed these strange bicycles with disproportionately large wheels? These are fat bikes - all-season and all-weather bicycles that can be ridden on sand, snow, tall grass and anywhere. And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing

If the miracle bicycle proposed above is not to your liking, then turn to the classics - get on skis. The energy expenditure here is very high, and even at a moderate skating pace you can burn more than 12 kcal per minute.

Do you know other exercises that burn more than 10 kcal per minute? Tell us about them in the comments.

Math in gym class? Why not? There are usually no problems with counting the calories received - most products indicate the 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 consumption is directly related to the type of activity, its pace and duration, and the physical condition of a 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 of professional activities - 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 thing as basic metabolism. Our body spends energy on:

• the work of internal organs (breathing, heart contractions, 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 10 - 15% lower, 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 labor 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.

Consumption tables will help you roughly find out how many calories are spent every day on normal activities (without taking into account physical activity during sports). 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 give only a general idea of ​​the energy consumption for 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 it is quite possible to burn up to 4.7 kcal per hour per kilogram during general cleaning, and as much as 5.3 kcal when playing with a child! All calculations are quite approximate; too many nuances need to be taken into account in order to calculate the exact number of calories burned for different types of work. 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 an 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; exact calculations are 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. You should move on to strength exercises 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, special programs have been created that take into account the age, height and gender of a person, the duration and intensity of physical activity. We select the desired exercise or activity from the menu and find out how many calories we 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!