If you are looking to burn as many calories as possible, then you need to choose the right exercises. Try these six types of training to get the desired results.
The number of calories you will burn during your workout can vary significantly and depends on a number of factors including your current weight, the intensity of your exercise, the difficulty of exercising and your condition. physical moment. For this reason, even if a given amount of calories burned is announced for each activity, this figure may ultimately be different for each person. (The figures below are for a person weighing 90 kg)
1. Running: 755 to 1074 per hour
The running is a very effective exercise to burn calories. It does not require any equipment and can easily be incorporated into your sports routine. If you run at a speed of 13 km / h, you can burn 1074 calories. At 8 km / h, you burn 755 calories.
To increase the number of calories burned, you can add ribs to climb (this exercise works on muscle development, especially the glutes and hamstrings).
If you increase the pace or choose to run for more than one hour, you will increase the number of calories burned.
To intensify your running session, you can also alternate sprint phases with rest phases of 10 to 15 seconds. This fractional training is often less boring.
2. Jumping rope: 1074 per hour
The jump rope is a high-impact activity that solicits the body in the same way that running. It’s a cardiovascular exercise, but unlike running, it involves some coordination. If you are not very talented in this area, you can still make the move agree. That said, jumping up for an hour may seem a bit crazy.
The speed and intensity of your jumps will greatly influence the number of calories you will burn. Thus, to burn a maximum of calories you must jump as quickly as possible. However, finding a rhythm that you can hold for an hour is not easy. A fractional mode can therefore also be interesting for jumping rope.
3. Sustained Swimming – Swimming a moderate pace 892 to 528 per hour
The swimming is an exercise in low impact very effective to burn many calories.
The most effective moves are the crawl and the butterfly swim. To write a maximum calorie burn with this exercise, you must be comfortable in the water and able to swim dynamically for an entire hour.
The movement’s brews are gentler and less solicit the body. If this is the movement you have chosen, consider alternating with crawl movements or swimming longer to burn as many calories as possible.
4. Run on the stairs: 819 per hour
Being up and down the stairs is ideal for developing muscle mass and improve cardiovascular fitness. Your speed, the number of steps and the height of these steps are all factors that will determine the number of calories burned.
The safest approach is to quickly climb the stairs to go down walking. You can vary your climbing speed to intensify the exercise. And if your coordination is not bad, climbing two steps at a time will stress your muscles and increase the number of calories burned. The more steps you climb, the more your body works.
5. High impact aerobics movements 664 per hour
The term “high impact” refers to activities that involve taking off both feet from the ground, including jumping jacks, polymeric jumps and certain types of dance. These exercises are mostly fun and can be varied to infinity. However, they strongly solicit the joints and are therefore not suitable for all.
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This type of exercise can be intensified by adding weights, maintaining a high cadence, or by concentrating efforts on large muscle groups such as the gluteal muscles, the pectorals, and the back.
If you apply split mode to this activity, you will increase the number of calories burned significantly. Note, however, that if you keep a high pace, you must reduce the overall duration of the exercise. A split mode session should only last 20 to 30 minutes.
6. Hiking with a backpack 637 per hour
The hiking with the backpack is a very interesting outdoor exercise that can help you develop muscle strength because of the extra weight you carry on your back. The varied field practice also improves coordination and solicits the smaller muscles of the legs and ankles that serve for stabilization.
To burn more calories during your hikes, try to increase the weight of your backpack or choose a terrain with more slopes.