Exercise is an activity that prevents chronic health concerns, improves sleep and promotes weight loss. If you want to lose weight, selecting activities that burn the most calories is important. The more calories your body burns, the quicker fat loss occurs. Understanding the calorie counts for a variety of exercises will assist in selecting the activity right for you.
Calorie Burning
The amount of calories you burn during any activity depends on your current weight. The more you weigh, the more calories you will burn during an activity. If you are lighter, you need to work harder to burn the same amount of calories. For example, a person who weighs 160 lbs. burns 292 calories an hour bicycling, according to MayoClinic.com. However, a person who weighs 200 lbs. burns 364 calories an hour, and a person who weights 240 lbs burns 436 calories an hour.
Strength Training
Strength training doesn't burn as many calories as cardio activity; however, it's important for your overall ability to burn calories. Strength training your major muscle groups, such as the arms, legs, abdominals and chest, improves your metabolism. Your body continues to burn calories even after your workout session has ended. You need two to three strength training sessions weekly.
Cardiovascular Recommendations
Healthy adults need at least 2 hours and 30 minutes of moderate intensity activity weekly or 1 hour and 15 minutes of vigorous activity, according to the Centers for Disease Control and Prevention. During moderate activity, you're working out hard enough to break a sweat. Examples of moderate activity include walking fast, participating in water aerobics and playing a game of doubles tennis. As you get stronger, work your way up to more vigorous activities. Examples of vigorous activity include jogging, running and jumping rope. If you can't say more than a few words without taking a break, it's vigorous activity.
Aerobic Classes
Aerobics classes are offered at local gyms, community centers and through DVDs. Water aerobics is a low-impact exercise option. With this type of activity, a 160-lb. person burns 292 calories an hour, according to MayoClinic.com. Another option is low-intensity aerobics, which sheds 365 calories an hour. As you get stronger, consider taking a high-impact aerobics class, which increases calorie burning to 511 calories an hour.
Sports Activities & Outdoor Exercise
Sport activities are a way to have fun while getting regular exercise. Racquetball is a popular activity, shedding 511 calories an hour for a 160 lb. person, reports MayoClinic.com. Another option is playing basketball, which increases calorie burning to 584 calories an hour. Playing football also burns 584 calories an hour. Or head outdoors to get your exercise. Visit your local nature park for an hour-long hike, and burn 438 calories an hour for a 160-lb. person, according to MayoClinic.com. You also burn calories canoeing, about 256 calories an hour. Skiing is another option for getting fresh air and burning calories. Cross-country skiing burns the highest amount of calories, about 511 calories an hour. Downhill skiing is another option, burning 365 calories an hour.
Walking, Jogging and Running
If you're just starting your workout program, walking is a popular activity. Walking at 2 mph burns 183 calories an hour, and increasing your pace to 3.5 mph will burn 277 calories an hour for a 160-lb. person, says MayoClinic.com. As you get stronger, challenge yourself to jogging, which burns 584 calories an hour. Running is one of the highest calorie-burning activities, shedding 986 calories an hour. Interval training, which involves both light and vigorous activity, can help you work up to running. For example, jog for a few minutes, and switch to running for a few minutes. Eventually, your body will be able to run the entire time.
References
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Exercise: 7 Benefits of Regular Physical Activity; Mayo Clinic Staff; July 25, 2009
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Mayo Clinic Staff; December 2009
- Centers for Disease Control and Prevention; How Much Exercise Do You Need; February 2011
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