Working up to a 10-minute mile will increase your calories to about 363 calories and shave five minutes off your workout time. You can increase your caloric burn and finish sooner by gradually increasing your speed or by taking cross-training classes to strengthen the rest of your body. Here is a simple formula based on a 150-pound person running a 12-minute mile:Ġ.73 x weight = calories burned per mile x 3.1 = calories burned in 5KĮxample: 0.73 x 150 =110 calories per mile, so that comes out to: 110 calories x 3.1 miles = 341 caloriesĪ person running at this pace will finish a 5K in about 37 minutes. Running a 5K is less time consuming than a marathon but the perks are similar – you can still get a new cool t-shirt and maybe even a medal! But apart from the swag, the amount of calories burned during a 5K depends on how much you weigh and how fast you are able to run. When you are ready to get that heart rate pumping, which cardiovascular session will come out ahead: a 5K run or a 45-minute spin class? Seasoned exercisers may ditch Zumba and the elliptical for more challenging workouts, like running and/or spinning classes. If weight loss is one of your fitness goals, your activity choice can make a difference towards your caloric deficit for the week. The Centers For Disease Control states that healthy adults can gain extra health benefits from doing 150 to 300 minutes of moderate and vigorous cardiovascular exercise a week. On average, a 150lb person will burn around 240 calories in a typical 60 minute session.We know both gets you sweatin’, but which should you go for?Ĭardiovascular exercise is one of five basic components of fitness. Yoga makes you stronger and more flexible. Interval style training is a great way to boost weight loss ( 8). Especially for those who are already fit enough to walk long distances with no trouble, increasing speed and intensity is the next step. Jogging or running can be particularly effective exercises for weight loss. All of these tend to result in weighing less and generally being healthier ( 7). However, research shows that those who begin yoga regimens are significantly more likely to make healthier choices overall nutritionally, physically, and emotionally. Yoga can be a surprising choice as a weight loss exercise. Using HIIT means increased fat burn, increased calorie burn, and increased muscle creation, all in a short timeframe ( 6). HIIT is a fat and calorie busting workout style that can be an especially powerful technique for weight loss. Strength training is also the best way to prevent one of the worst side effects of weight loss through diet which can equally target muscles as much as it does fat ( 5).
Weight training is the best way to increase the burning of body fat while maintaining lean mass on the body. Walking (LISS – Low Intensity, Steady State)įor women in particular, walking for an average of an hour 3 times per week has shown a significant decrease in body fat and a narrowed waist ( 4). Some great weight training activities include, squats, inverted rows, shoulder presses, bench presses, deadlifts, pull-ups, chin-ups and push-ups (on a bench or on knees)īuilding muscle mass helps to reap the benefits of your regular exercise long after your workout is complete. Muscle uses more calories throughout the day than fat does even when you’re resting. Weight training is important in calorie burning and weight loss, as it builds muscle.
Some great options include running, walking, swimming or cycling.Īt the gym the best exercises for cardio are the yoga, treadmills, rowers, steppers, bikes or elliptical trainers. Aerobic ExercisesĪerobic activity is a great way to burn excess calories you’ve consumed during the day. Running, cycling, dancing, walking and even housework can contribute to the extra calories you burn each day. In order to get the greatest benefit from your daily activity, moderate to strenuous activity is recommended by health professionals. The best way to achieve great weight loss results through exercise is to perform a combination of both weight training and aerobic exercises. Burning Excess CaloriesĮverything we do burn calories. It’s important to remember that exercising is not always about changing the way your body looks, but simply keeping it stronger and healthier throughout a lifetime. Studies show some of the extremely important benefits of exercise that do not necessarily involve weight loss including improved mood, stronger bones, and a reduced risk of many chronic diseases ( 1, 2, 3).
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