Calorie expenditure table for various physical activities

In order to put the body in order and lose an extra couple of pounds, it is not at all necessary to go on a diet, it is enough to burn more than 2 thousand calories a day. With such training, changes will be noticeable after several weeks of training.

Among other things, in this case, the body not only loses weight, but also muscle tissue is tightened, giving athletic outlines. The first step is to study the calorie burning table in order to choose the most suitable exercises or complexes and start exercising.

Human body types

On average, an average man needs to consume about 2.5 thousand calories per day, and women need 2 thousand. However, this is only an approximate figure in order to accurately determine the required amount of kcal. you need to calculate them using the formula weight + 6.25 x height - 4.92 x age - 161.

For a successful set of the necessary relief, drying and losing excess weight, you need to burn 20% more calories from the amount taken.

The type of structure of each individual person is also essential, there are 3 of them in total:

1. Ectomorph - for such a physique, thinness, long limbs and a minimum percentage of subcutaneous fat are inherent. This type burns fat faster than other types.
2. Endomorph - differs from other types of increased body fat. Calories are burned the slowest. By nature, they usually have a rounded face and overweight.
3. Mesomorph is one of the most common physiques. It is located in the golden mean between thinness and excess fat. Optimal for burning calories, exercise is the best way to highlight muscle definition. Almost all fat burning tables are written using this physique as an example.

Calorie burning table

Calories are burned during a variety of activities. A small amount of them disappears even during sleep (~ 50 kcal) and reading books (~ 30 kcal). All the while a person acts in any way, a certain amount of them is burned.

Of course, to get a significant result, you should not sit on the couch reading books, it is much more effective to go in for sports. In this case, it does not matter which one, it is not necessary to sign up for the gym.

Some of the most effective exercises you can do yourself, such as running or jumping rope. Both will be able to burn about 700 calories in an hour of classes, without having to go anywhere or spend money.

Running and walking

These are the most common exercises for burning calories and getting the body into optimal or athletic form. There are many variations: jogging, walking, sprinting, Nordic walking, and even simple walks can burn a certain amount of fat in the body.

Different kinds of work

Calories can be burned not only by doing certain exercises or sports in general, but also by quite common activities. Some occupations allow you to burn more fat than specialized exercise.

Sports games and exercises

In order to quickly and effectively get rid of excess weight and acquire a beautiful relief, you can do exercises and games aimed at this. Even the simple entertainment of children and adults like cycling burns a lot of calla lilies, tightens muscles and improves health.

Dancing

Another great option for burning calories is dancing. Almost any kind of it can bring the body into an excellent form. Depending on the large number of difficult elements in the dance or the intensity, the amount of fat loss increases.

How to calculate calorie expenditure for different activities?

In order to correctly calculate the loss of calories from certain exercises, you need to pay attention to a special table. From there, you should take the most suitable activities and draw up a personal schedule, duration and sequence. This will help you not to waste time and go straight to the next exercise.

To understand how much fat is spent in general per day, you need to summarize all the activities. The resulting number will be an approximate indicator. You need to dial a number that will be 20% higher than the calories consumed per day.

You can also see the content of calories in certain foods in special tables. The best results can be achieved not only with exercise, but also by starting to eat healthy foods, which will not contain an excess of fat.

In order to quickly bring the general condition back to normal or in sports form, you need to adhere to constant training or intense exercise. It can be any sport: martial arts, dancing, rowing, swimming, gymnastics, or walking to the gym.

If you do not want to visit certain sections, you can go in for sports at home (jumping rope, daily physical education) or in nature (running, walking, walking). Burning calories can be turned into ordinary fun by playing your favorite game (football, basketball, etc.) or riding a bike, rollerblading and at the same time getting in shape without much difficulty.

Watch the video: Comparison: Highest Calorie-Burning Exercises in 2 minutes. 2020 (May 2025).