Workout: Lift heavy weights from the comfort of your home.
What’s the key to successfully performing weightlifting exercises these days? I improvise. Bodybuilders utilize household items to help them train.
Bodybuilders and runners typically take different approaches to fitness, but each gets something positive from their efforts. “The most important exercise for each person is the exercise they are willing to do,” says certified psychologist Austin “Ozzy” Gontan. Pacific Pearl of La Jolla He is also the director of the San Diego Marathon Clinic.
At the same time, experts say that certain exercises actually produce more visible results than others, and that if burning calories is your main goal, it’s a good idea to include these workouts as part of your exercise routine. says the house.
Why do some exercises burn more calories than others?
The first thing to understand is that some types of exercise burn more calories than others. “The key to maximizing calorie burn is to choose exercises that work multiple muscle groups and can be performed at high intensity,” Gontan says. He explains that the amount of calories you burn through exercise is influenced by how much and what types of muscles are used, as well as the intensity and duration of each activity. “High-intensity full-body training generally leads to increased calorie expenditure,” he says.
But it’s not as simple as just the type of exercise that affects the calories you burn. david hertzbergA physical therapist and owner of Launch Physical Therapy and Sports Performance Center in Phoenix, he says age and gender can also affect the calories burned during each activity, which affects overall weight and body composition. explains that it makes a big difference as well.
“When you get bigger or heavier, it directly impacts the amount of calories you burn to move and perform the task at hand,” he says. If you’re larger, “your body has to work harder and exert more energy to move more weight,” which means you burn more calories. Additionally, muscle is a more metabolically active tissue than fat, so people with more muscle mass burn more calories than people with less muscle mass, regardless of the exercise they perform.
What exercise burns the most calories?
However, we generally know how many calories a person of a certain weight burns.of Centers for Disease Control and Prevention It breaks down different exercises within “moderate” and “vigorous” categories and shows how many calories are burned by each exercise.
- In the “moderate physical activity” category, a 154-pound person would find 180 calories per hour of stretching, 220 calories per hour of slow weight lifting, 290 calories per hour of slow biking, and 290 calories per hour of dancing. will burn 330 calories per hour, and playing golf will burn 330 calories per hour (if you have your own). Walking with your own club instead of using a golf cart), hiking burns 370 calories per hour.
- In the category of “vigorous physical activity,” a person weighing 154 pounds would consume 440 calories per hour playing basketball, 440 calories per hour from weightlifting (“with intense effort”), 460 calories per hour from brisk walking, and 460 calories per hour from swimming. Burns 510 calories per hour while swimming and 590 calories per hour. 590 calories per hour of cycling at 10 mph or more, and 590 calories per hour of running.
“If your primary goal is to burn more calories, running is usually the most effective form of exercise because it quickly increases your heart rate and uses different muscle groups,” Herzberg says. say. He explains that the average runner burns about 12 calories per minute. “Also, depending on the intensity of your run, different things can increase your caloric output. So if you pick up the pace, cover more distance, or challenge terrain like a running hill, you’ll get more calories. You’re burning calories,” he says. .
Can I burn calories even if I don’t move or feel sick?
But what about people with limited mobility or who aren’t fit enough to do strenuous physical activity like running? For those people, Gontan says, “Start small.” , recommends choosing activities that you can easily perform. “For people who aren’t feeling well or who can’t do endurance exercise, there are some low-impact, easy-to-start exercise alternatives that burn calories effectively,” he says.
For such people, walking, water aerobics, swimming, cycling, or exercise bike, using an elliptical trainer and Pilates as good options. “People with mobility issues can benefit from seated chair exercises,” he says. Examples include seated marches, leg lifts, arm circles, or various upper body weight lifting exercises.
You can also switch up physical activities to test different abilities and give yourself a break when needed. “When you load, train, strengthen, stretch, and relax in different ways, your body loves it,” says Ben Huang, a clinical physical therapist and spokesperson for the American Physical Therapy Association. So let’s schedule another training session.” . “Consider incorporating yoga or dynamic stretching,” he advises.
Herzberg agreed, stressing that you don’t have to choose only the most physically demanding exercise to burn calories and reap other health benefits. ”Any “Movement and low-impact activities can burn calories,” he says.
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