The number of calories you burn in one hour of exercise depends upon several factors. The more you weight, the greater the exercise intensity and the longer the duration, the more calories you burn. It’s common for a fitness enthusiast to mix exercises by splitting a workout session into stretching, weightlifting and cardiovascular exercise. Using mixed exercises is the basic principal of some modes of exercise such as Hatha yoga and cross-training.
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Cross-training allows you to work out longer and more often. Cross-training reduces the stress on your muscles and joints by mixing different types of exercise in the same training session. For example, split your 30-minute cardio session at the gym between two machines, like the elliptical and the stationary bike. A cross-training session consisting of 20 minutes of stationary rowing followed by a run on the treadmill for 20 minutes at 8 mph and 20 minutes of cycling leisurely at 10 mph burns 596.32 calories per hour for a 160-pound person and 743.33 calories per hour for a 200-pound person.
Treadmill and Weights
Hopping on the treadmill for 30 minutes and then lifting weights for another 30 minutes to complete your workout is a typical after-work exercise routine. With this routine, you gain muscle strength and definition as well as build your endurance and improve your cardiovascular health. According to data from the Harvard Health Newsletter, after walking two 15-minute miles and weightlifting for 30 minutes, a 125-pound person burns 210 calories and a 185-pound person burns 333 calories.
Hatha yoga classes offer one hour of mixed exercise. You start with repetitions of sun salutation -- a dynamic series of about 12 movements. You follow with standing, sitting, twisting, back bending and inverted poses separated by brief periods of rest in resting poses. According to “BMC Complimentary and Alternative Medicine” a yoga class consisting of 20 minutes of resting, 24 minutes of sun salutation and 28 minutes of yoga poses burns an average of 197.8 calories.
Housework and Yardwork
When you don’t have time for the gym, do household chores instead. Activities such scrubbing floors and weeding the garden provide a variety of exercise, while increasing caloric burn. Mowing, digging, washing the car or the windows burn approximately 200 to 222 calories for a 185-pound person, and 135 to 150 calories for a 125-pound person. Performing a variety of household and outdoor activities combine stretches, weight lifting and other exercises to create a mixed exercise session.
REFERENCES & RESOURCES
- Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights
- BMC Complimentary and Alternative Medicine: Does Practicing Hatha Yoga Satisfy Recommendations for Intensity of Physical Activity Which Improves and Maintains Health and Cardiovascular Fitness?
- Centers for Disease Control and Prevention: Losing Weight