Exercise to burn Calories
Physical activity or simply being active is an essential component for any weight loss program. Weight maintenance occurs when calorie intake equals calorie expenditure. If you want to lose weight then you will need to burn calories which you take in and also limit calories with food you eat. Exercise to burn calories is the best way to lose weight rather than depriving your body by restricting large amount of calories in the diet. The amount of calories burned in exercise will depend on your body weight, height, age, sex, intensity, duration and terrain of the activity.
Being regular and committed to the activity you choose is important to burn calories and maintain an ideal body weight. Moderate to intense physical activity that increases your heart and breathing rates should be aimed for 30-60 minutes most days of the week. The table below shows exercise calories per hour or how many calories are burned during exercise.
How many calories burned in exercise
| Activity done for an hour | Weight of a person and calories burned |
| 160 pounds | 200 pounds | | Aerobics, water | 292 | 364 | | Aerobics, low impact | 365 | 455 | | Aerobics, high impact | 511 | 637 | | Basketball game | 584 | 728 | | Bowling | 219 | 273 | | Bicycling, leisure < 10 mph | 292 | 364 | | Backpacking | 511 | 637 | | Ballroom dancing | 219 | 273 | | Football, general, touch, flag | 584 | 728 | | Hiking | 438 | 546 | | Golf, carrying clubs | 329 | 410 | | Ice skating | 511 | 637 | | Rollerblading | 913 | 1138 | | Running, moderate 8 mph | 986 | 1229 | | Rope jumping | 730 | 910 | | Rowing, stationary | 511 | 637 | | Jogging, moderate 5 mph | 584 | 728 | | Skiing, water | 438 | 546 | | Skiing, downhill | 365 | 455 | | Stair treadmill | 657 | 819 | | Swimming, laps | 511 | 637 | | Baseball or softball | 365 | 455 | | Tai chi | 292 | 364 | | Tennis, singles | 584 | 728 | | Weight lifting, free lifting | 219 | 273 | | Walking, 2 mph | 183 | 228 | | Walking, 3.5 mph | 277 | 346 | | Volleyball | 292 | 364 |
According to your likes and convenience you can choose the best exercise to burn calories. Remember the calories burned during exercise listed above are just approximate values. For more precise number of calories burned during exercise you will need certain sophisticated gadgets to monitor your speed, time, intensity and activity.
The best way to burn calories is to increase your physical activity and exercise. To lose 1 pound you will need to burn 3500 calories in a week. This target can be either achieved by restricting 500 calories in the diet or burning 500 calories through increased physical activity. But an ideal way is combining both the options, that is burning 250-300 calories per day and restricting 200-250 calories in your diet. Before you begin any exercise regime or before you cut down the calorie in your diet, check with your specialist or a health care professional. Once you get a green signal you can slowly start modifying your diet and increasing your physical activity. Start any activity gradually, for example don’t lift too heavy weights on the first day of your activity or don’t run at the speed of 6 mph. This can give you sore muscles and you won’t be in a condition to exercise for next few days. Always start any activity with a 5 minutes warm up and end it with a 5 minutes cool down. If it is your first day then start walking at the speed of 1 mile per hour instead of running. Then gradually as you are comfortable with the current activity you can increase your speed and decrease your time. Similarly if you are interested in weight lifting then start with lighter weights and less repetitions. Then gradually as you are comfortable with your last weights you can increase your weights and repetitions.
Exercise will not only help you to burn calories, but will also offer many other health benefits which will make you live longer and stay healthier.
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