Exercise is the most efficient method to burn extra calories. The Centers for Disease Control and Prevention recommend doing 150 minutes of moderate physical activity per week to have good health and 300 minutes a week to lose weight. The calorie burning potential of an exercise is something you should consider when selecting the correct exercise.
The two exercises are even in terms of burning calories: running at 10 mph and riding a bike at over 20 mph. A table produced by the Harvard Heart Letter shows that each exercise burns 733 calories in a 185-pound person. However, these high-intensity exercises are not suitable for the physical condition and ability of the average person.
If you have arthritis, knee problems, heart problems and other health problems, your doctor may recommend doing the moderate-level physical activity. Walking at a fast pace for 30 minutes at 3.5 mph or doing 30 minutes of water aerobics burns 178 calories in a 185-pound individual. For a more vigorous and impact-free exercise, swimming for 30 minutes using the butterfly stroke or trawl burns 488 calories.
You can walk or run on treadmill also to burn your calories.
In the gym
When it’s too hot or too cold to exercise outside, go to the gym and burn calories. A 185-pound person can burn a maximum of 466 calories by riding a bicycle vigorously for 30 minutes on a stationary bike. Aerobic classes help keep you motivated and fit, regardless of whether you participate in a high impact 30-minute class, burning 444 calories, or in a low impact class, burning 311 calories.
Reasons to burn calories
Your body burns calories no matter if you sleep, work or exercise. To lose weight, you need to burn more calories than your body uses. One pound is equivalent to 3,500 calories, so to lose one pound a week, you must burn an average of 500 calories a day. Combining exercise with a low-calorie diet allows you to increase the calories you burn while reducing your daily calorie intake, allowing you to lose weight at a healthy rate of 1 to 2 pounds per week.
Good exercises to burn fat
There is a myth that if you train at a low intensity you are in the famous “fat burning zone”, burning more calories from fats than if you train at high intensity. But according to the American Council on Exercise, both low and high-intensity workouts burn the same number of calories from fat. Burn 3,500 calories more than what you eat, whether they come from fat or not, and you will lose a pound of weight.
Walking is an intuitive and low impact. It’s literally as simple as putting one foot in front of the other, and your knees get very little tension. According to Harvard Health Publications, a walk at 4 miles per hour (mph) will burn 400 calories per hour if you weigh 185 pounds. If you weigh more, you will burn even more calories.
Swimming is another good activity to burn fat if damaged joints prevent you from tolerating high impact or terrestrial activities. The cold water of a pool can also help you to feel comfortable when exercising since you will not feel so hot right away. If you weigh 200 pounds, you can burn 637 calories in an hour of swimming lapses, according to the Mayo Clinic website.
Harvard Health Publications notes strenuous exercise on stationary bicycles as the best way to burn calories in the gym, at approximately 932 calories per hour if you weigh 185 pounds. Outdoor cycling, at a speed between 14 and 16 mph, burns about the same, around 888 calories per hour.
Running leads the Harvard Health Publications and Mayo Clinic lists of outdoor activities for weight loss. You can easily burn 1,000 or more calories per hour if you run at 8 mph or faster.
Martial arts or dance
Martial arts and dance are activities that, if you like them, can keep you so entertained that you will train for hours without stopping to think about how many calories you have burned. But martial arts is, according to Harvard Health Publications, a better way to burn fat than dancing. If you weigh 185 pounds, you can expect to burn 532 calories per hour of fast dancing like the twist; but doing martial arts like judo or kickboxing, you burn up to 888 calories in the same amount of time.
Although regular weight lifting burns calories and builds extra muscle mass, which in turn burns even more calories, a kettlebell workout offers an even more impressive method of fat burning. According to a study by the American Council on Exercise published in 2010, a 20-minute workout with kettlebell burns an average of 272 calories, which is one hour translates to 816 calories.