Exercise and physical activity are common contributors to weight loss. When it comes to losing weight, exercise offers results by burning off the calories that you consume with foods and beverages, creating a calorie deficit. To lose weight with exercise, you must balance your levels so that you are burning off more calories than you consume.
Calorie Deficit
For you to burn 1 lb. of fat, this requires a deficit of 3500 calories. The rate at which you lose weight is determined by the amount of calories you burn on a daily basis. If your current exercise schedule burns an average of 500 more calories a day than you consume, you will begin to see a drop in your body weight of 1 lb. per week.
Aerobic Exercise
Aerobic exercises such as running, jogging, brisk walking, swimming or hot yoga are designed to elevate your heart rate for the purpose of losing weight. Aerobic exercises are defined by the number of calories they burn per hour, allowing you to gauge the type and quantity of workout you must follow to meet your weight-loss goals. For best results, schedule at least 30 minutes of your day to aerobic exercise, and record the type of exercise and duration.
Examples of Calories Burned Per Hour
According to NutriStrategy, a game of golf can burn anywhere from 266 to 419 calories per hour, depending on your body weight. Step aerobics burns between 502 and 791 calories per hour, while kickboxing can burn between 590 and 931 calories per hour. The exercises with the highest rates of calories burned per hour are running, which burns between 679 and 1070 calories per hour at a rate of 7 mph, and cross-country skiing, which burns 974 to 1536 calories per hour depending on your body weight.
Frequency
The most effective exercise is the one that you enjoy doing. For best results, select a workout or variety of workouts that you enjoy performing to help you reach your weekly goals. Make sure you select exercises that elevate your heart rate for at least 30 minutes a day to ensure that you are burning enough calories. Always consult your doctor before engaging in any strenuous exercise that is different from your normal routine.
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