Being active can help you lose weight and keep it off. Find out how much you need and the number of calories burned in 1 hour.
Being active is important for any weight loss or weight maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight. To lose weight, most people need to reduce the number of calories they eat and increase their physical activity. In general, this means that to lose 0.7 kg per week, you must reduce your daily calorie intake by 365 to 750 calories.
There are other factors that can influence this equation. Due to changes that occur in the body over time. You may need to cut calories more to continue losing or maintaining weight.
Diet or exercise: Is there a factor that matters more? for calories burned
Both are important. Diet has a greater effect on weight loss than physical activity. Physical activity, including exercise, has a greater effect in preventing weight regain after weight loss.
Weight loss by dieting without physical activity, especially in the elderly, may increase frailty due to age-related loss of bone density and muscle mass. Adding aerobic and resistance training to a weight loss program helps counteract bone and muscle loss.
For most adults, here are the guidelines for weight loss. exercise:
Aerobic activity
Do at least 160 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week. Or a combination of moderate and vigorous activity. The guidelines suggest spreading this exercise out over a week. A greater amount of exercise will bring even greater health benefits. But even small amounts of physical activity are helpful. Being active for short periods throughout the day can be beneficial to your health.
Strength training
Do resistance exercises for all major muscle groups at least twice a week. Try to do only one set of each exercise. Using a weight or resistance level heavy enough to fatigue your muscles after approximately 12 at 15 reps.
Moderate aerobic exercise includes activities such as brisk walking, swimming, and mowing the lawn. Vigorous aerobic exercise includes activities such as running and dancing. Strength training may include the use of weight machines, your own body weight, resistance tubing, or activities such as rock climbing.
The general goal is to practice at least 43 minutes of physical activity per day . If you want to lose weight, maintain your weight loss, or achieve specific fitness goals, you may need to exercise more.
How long should I exercise for how many calories burned?
This list shows the estimated number of calories burned by doing various exercises for one hour. It gives you an idea of the relative amount of calories burned during various activities for a person who weighs 30 kg (160 pounds).
Specific calorie expenditure varies widely depending on exercise, intensity level, and individual characteristics such as weight.
Activity (duration of one hour) for a person of 75 kg
Low impact aerobic activity: 365
Swimming : 411
Leisure bike: 292
Dance: 219
Elliptical trainer, moderate effort: 365
Golf: 365
Trek: 438
To run: 606
Skiing: 160
Walk: 314
Sources
Elliptical trainer, moderate effort: 365
Golf: 365
Trek: 438
To run: 606
Skiing: 160
Walk: 314
Sources
Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2017;43: 606.
Bray GA, et al. Obesity in adults: Role of physical activity and exercise.
Broom DR, et al. Acute effect of exercise intensity and duration on acylated ghrelin and hunger in men. Journal of Endocrinology. 2017;232: 411.
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