Caring for our figure, we must not forget about physical activity. It is worth choosing trainings that will not only be pleasant, but also burn large amounts of calories. We suggest what exercises should be done and what to consider when arranging the training plan.
One of the most effective trainings that burns calories great is running. This is due to the fact that running involves many muscle groups, which affects high calorie burning. Of course, the sooner we run, the better.
In addition, it’s worth knowing that Running uphill or in a delicate slope also increases the amount of calories burned. We present examples of estimated values regarding running:
- 476 kcal/h happy jogging,
- 544 kcal/h tempo 5 km/h,
- 680 kcal/h tempo 6 km/h,
- 782 kcal/h tempo 8 km/h,
- 1088 kcal/h tempo 10 km/h.
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Of course, in addition to running, we can also decide to walk. It is true that it burns much less calories, but it is a good activity for beginners, which you can easily do at any age. Walking at a walking pace, we will burn about 224 kcal/h. However, during a quick march it is already 340 kcal/h.
Another way to burn calories is another way Cycling. This is a pleasant activity that engages leg muscles and helps to use calories faster. During quiet driving we will burn 272 kcal/h. At a moderate pace of about 12 km/h we will burn 554 kcal/h. In turn, during fast driving it will be even 816 kcal/h.
Another good physical activity that allows you to burn a significant number of calories, simultaneously there is swimming. Water, ensuring resistance to movement, engages our muscles and forces you to exercise. Thanks to this, we burn 476 kcal/h during recreational swimming or during intensive 680 kcal/h training.
Strength training is also noteworthy. It is true that it does not burn as many calories as cardio exercises, but it is worth introducing it to your training sessions, because among others It provides EPOC effect, i.e. excessive post -workout oxygen consumption, thanks to which the body uses calories even after the training.
The average strength training burns 204 kcal/h, while the intensive session burns 408 kcal/h. So it’s best to introduce both cardio and strength exercises to your exercise plan. American College of Sports Medicine recommends that Perform about 150 minutes a week Cardio with moderate intensity or 60 minutes of intensive cardio exercises, as well as introduce two days of strength training session.
