Cardiovascular activity is an important component of most weight loss programs. Weight gain occurs if you aren't burning all the calories you consume, resulting in fat storage. When your exercise, extra calories are burnt, causing the body to burn stored fat. Choosing activities that burn the most calories per hour will result in quicker weight loss.
Calories Required for Weight Loss
Burning calories through exercise is an equation. The fastest weight loss recommended is 1 to 2 lbs. weekly. Approximately 3,500 calories equals a pound of fat, according to MayoClinic.com. Losing a pound of fat each week requires burning 500 calories a day. Boost weight loss to 2 lbs. by burning 7,000 calories a week, which is 1,000 calories a day.
Aerobic Activity Requirements
Healthy adults need 2 hours and 30 minutes of moderate exercise weekly, recommends the Centers for Disease Control and Prevention. An alternative to this requirement is vagarious activity. You only need 1 hour and 15 minutes of this type of activity weekly. In addition to aerobic activity, you need two strength training sessions each week as well.
Moderate Activity
Moderate activity burns high amounts of calories but doesn't require as much exertion as intense activities. For example, walking 3.5 miles an hour for a 160 lb. person burns 277 calories an hour, according to MayoClinic.com. Swimming laps burns more calories, about 511 calories an hour. Golfing burns 329 calories an hour and water aerobics burns 292 calories an hour.
If your heart rate is elevated, the activity is considered moderate, according to the Centers for Disease Control and Prevention. Light activities, such as shopping or housework don't usually elevate the heart rate enough to count as moderate aerobic activity.
Intense Activity
Intense activity burns the most calories per hour. Running at 8 mph burns 886 an hour for a 160 lb. person. Tae kwon do is also an intense activity, burning 730 calories an hour, according to MayoClinic.com. Jumping rope is also intense, burning 730 calories an hour and rollerblading burns 913 calories an hour.
Activity counts as vigorous if you're breathing hard and fast, according to the Centers for Disease Control and Prevention. If you're working at this level, it's difficult to hold a conversation while working out.
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