How many calories are burned during step aerobics? Let's count together

Do you know that there is only one way to lose fat?

It can only be burned in the muscles during physical activity. No other way…

All people who rub something on themselves, steam themselves in baths, drink diuretics, laxatives, or simply starve are doomed to failure.

90% of all our fat is “burned” in the muscles in the presence of oxygen. This needs to be understood. So as not to create illusions about another super diet.

You will have to raise your butt and move it along all coordinate axes. Every day.

“You need to move to lose weight” - is this obvious? For many, no. Of course, you can burn calories even without doing anything, but as you know, intense physical activity burns excess calories much faster. So, how can you quickly burn calories by playing sports? To reduce body fat, the level of calories consumed exceeds their intake into the body.

Unexpected, right? Simply walking up the stairs is the most calorie-rich form of fitness. But remember: the load on your knees is enormous. It is necessary to drink a lot of water during training and consume calcium-containing foods: dill and cottage cheese (natural, of course).

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Also pay attention to the fact that 20 minutes of cycling in terms of calories burned is more than 10 minutes of running, but everyone can ride a bike for 20 minutes, but not everyone can run for 10 minutes.

How many calories are burned during exercise?

Below are averaged data on calorie consumption for various physical activities . Light running burns an average of about 490 calories per hour for an average weight of 70 kg.

✔ How many calories does a hoop burn? Spinning a hoop burns about 210 calories in 30 minutes or 400 - 600 calories per hour, depending on the intensity. You can increase your calorie burn by standing on one leg or doing light dance moves.

✔ How many calories does jumping rope burn? Jumping rope is an intense physical activity that burns 170 - 205 calories in 15 minutes. You can start with 1-2 minutes of jumping rope, taking breaks of 10-15 seconds, and gradually increase to 15 minutes a day.

✔ How many calories does walking burn ? Walking slowly at a speed of about 3.2 km per hour burns about 175 calories per hour, while walking quickly at a speed of 6.4 km per hour burns about 440 calories per hour.

✔ How many calories does swimming burn Swimming along the lanes in the pool burns an average of 476 calories per hour, while butterfly swimming burns the most calories - 576 calories per hour.

✔ How many calories does squats burn ? Squats are one of the intense physical exercises that help burn about 200-400 calories in half an hour. To determine exactly how many calories you'll burn doing squats, multiply your weight by 0.095, then multiply that number by the number of minutes you perform the exercise.

✔ How many calories does the abs burn? By pumping up the abs, you can burn about 4 calories per minute and 8 calories per minute with intensive exercises to strengthen the abs.

✔ How many calories does jumping burn? Jumping on a trampoline burns about 42 calories in 10 minutes, while star jumping (jumping with your legs out to the sides and arms up) burns about 10 calories per minute.

✔ How many calories does dancing burn? Dancing, including striptease, Zumba dancing, and belly dancing, burns about 200-300 calories per hour.

✔ How many calories does a bike burn? Cycling burns an average of 290 -430 calories per hour depending on speed.

✔ How many calories does yoga burn? Yoga classes burn an average of 260 calories per hour, and more intense yoga classes burn up to 400 calories per hour.

To perform the same activity, untrained people expend more calories than trained people.
Thus, energy expenditure depends not only on the intensity of the training, but also on the level of training. Any physical work that the body is not used to requires more calories and sweat than usual activities. If physical activity is accompanied by positive emotions (for example: dancing, group aerobics classes, etc.), then the burning of reserve fats and glycogen increases. This is due to the fact that when a person experiences emotions, catecholamines are released, which accelerate fat burning. For intensive weight loss, some people prefer to use clothes made of breathable fabric for sports or simply dress warmly for workouts. We must keep in mind that sweat is not fat. Increased sweating is just a loss of water, which very quickly returns to the body. In addition, with such intense sweating, serious dehydration occurs and a heart attack may even occur due to the lack of water for normal thermoregulation. How many calories are burned per hour of exercise depends not only on the type of workout, but also on the body weight of the person exercising. Therefore, calorie expenditure will be strictly individual. Below you can see a table that shows data on calorie burning during different physical activity in 1 hour per 1 kg of body weight of a training person. Running at speed:[/td]

Specifications

Basic recommendations:

1. The length of the step platform should be 0.8-1.2 m and the width 35-40 cm.
2. For beginners, the height should be no higher than 15 cm. Gradually it can be increased to 30-35 cm.
3. The angle at the knee joint when stepping onto the platform should not be more than 90°.

Keep up the pace! The higher the step, the lower the tempo should be, and vice versa. Choose music that suits not only your mood and active desire to tighten your body line, but also your physical endurance.

Start small and always praise yourself, even for a short workout.

How many calories do you need to burn to lose weight?

If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate how many calories you need to consume, the Miffin-Geor formula is used to calculate basal metabolic rate (BMR).

Basal metabolic rate for women:

GV = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) - 161

Basal metabolic rate for men:

GV = 10 * weight (kg) + 6.25 * height (cm) - 5 * age (years) + 5

The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:

♦ Sedentary lifestyle: OER x 1.2

♦ Low level of activity (exercise 1-3 times per week): RVE x 1.375

♦ Moderate activity level (exercise 3-5 times per week): OER x 1.55

♦ High level of activity (exercise 6-7 times per week): RVE x 1.725

♦ Very high level of activity (exercise 2 times a day): GER x 1.9

The result is the calorie expenditure to maintain normal weight.

For example, let's calculate the basal metabolic rate for a 25-year-old man, 177 cm tall and weighing 72 kg, who maintains a low level of activity.

OOV = (10 * 72) + (6.25 * 177) - (5* 25) + 5 = 1956

1956 * 1,375 = 2689

That is, to maintain a normal weight, this man needs to consume 2,689 calories.

If you want to lose weight, you need to consume fewer calories than your body burns, or burn more calories than you consume .

Since 3,500 calories equals about 0.45 kg of fat, you'll need to burn 3,500 more calories than you consume to lose half a pound.

So, for example, to lose weight by 0.5 kg per week you need to reduce your calorie intake by 500 calories per day .

It should be noted that not only certain sports can be quite effective if you want to lose weight. As noted, simply walking up tall or steep stairs can also be incredibly effective in solving problems related to how to burn more calories. Speaking in the language of numbers, we note that going up a steep staircase, the average person will be able to spend from 800 to 1300 kilocalories in one hour, but going down will burn a significantly smaller number of calories - no more than two hundred kilocalories, but allows the body to recover. based on materials from www.olimp-food.com , livebalans.ru

See also:

Is it possible and necessary to combine strength and aerobic training?

It’s very simple about proper nutrition to burn fat and gain muscle mass

How many calories are spent on different sports? Fitball for weight loss: effectiveness and exercises

Yoga up to 400 kcal/hour
In the first month of calorie counting, it is better to give preference to not too dynamic activities, such as yoga. One lesson burns up to 400 kcal

Aerobics is a set of endurance exercises that last a relatively long time and are associated with achieving a balance between the body's oxygen needs and its supply. The body's response to increased oxygen demand is called the training effect or positive physical changes. Here are some such shifts:

*the total blood volume increases so much that the ability to transport oxygen improves, and therefore the person shows greater endurance during strenuous physical activity. *lung capacity increases, and some studies link increased lung capacity to longer life expectancy. *heart muscle strengthens and is better supplied with blood. *the content of high-density lipoproteins increases, the ratio of total cholesterol to HDL decreases, which reduces the risk of developing atherosclerosis. *strengthens the bone system *aerobics helps cope with physical and emotional stress. *performance increases. *aerobics is a real way to lose weight or maintain normal weight. It is this aspect that most attracts young girls to engage in aerobics. But it must be said that exercise can only contribute to weight loss, and the main factor is diet.

Running is one of the most effective options for losing weight. Since during running our body significantly accelerates metabolism and at the same time a huge amount of energy is released.

While running, we burn calories and saturate the entire circulatory system with oxygen, and, as a result, the entire body, which begins to work much more efficiently, and we improve our health.

How much should you run to lose weight? Usually, a couple of months are enough to lose a few extra pounds. To lose weight by running 10 kilograms or more, you need to jog for a longer time; in addition, it is recommended to limit unhealthy diets and add other types of exercise. Running helps you lose weight, but you need to remember that it is not a panacea. Running has long been known as a way to lose weight. Losing weight through running gives amazing results, as it uses a large number of muscles at once. If you are serious about losing weight, running for weight loss, at least as the basis of your physical activity, will suit your goals best. Of course, provided that jogging is safe for your weight. In any case, if you have any doubts, it is recommended to seek the advice of a doctor.

Step aerobics has a comprehensive effect on the body, while delicately correcting the shape of the legs, developing the desired muscle group. Your body will be slimmer, flexible, flexible and resilient. Aerobics has a positive effect on the entire body, strengthening the respiratory, cardiovascular, muscular and nervous systems, and also normalizes blood pressure and the activity of the vestibular apparatus.

It is noteworthy that step aerobics is quite effective for those muscle groups that are very difficult to use: the buttocks, the back of the thigh and the adductor muscles of the thighs.

Benefits of using a fitball

Initially, fitness ball was used as a means of rehabilitation of athletes after injuries and operations. But doctors soon noticed that exercising with a large ball had other physical health benefits. Let's look at them in more detail:

• Strengthening the muscular frame. One of the advantages of a fitball is the ability to perform familiar exercises from non-standard positions. At the same time, the athlete is forced to additionally maintain body balance. All this together helps to qualitatively strengthen muscle fibers and develop endurance.
• Comprehensive study of the press. The abdominal region is formed by several muscles. Therefore, various exercises are used to strengthen them: twisting, leg lifts, body lifts on a Roman chair and others. Most of the elements on the fitness ball, if not directly, then indirectly affect the entire abdominal area, which allows you to effectively train your abs in almost every approach.
• Good body stretching. Stretching exercises on a fitness ball are suitable as a cool-down. For example, after running or exercising on exercise machines, you can gently and, most importantly, safely stretch your entire body on the ball. This way you will avoid severe post-workout pain and help your muscles recover faster.
• Improved posture. For girls who work all day in an office in front of a computer, exercises with a gymnastic ball are extremely useful. Firstly, such training helps relieve tension from the back and relieve pain. Secondly, exercising on a fitball strengthens the muscles of the spinal column and small stabilizers, which helps keep your posture straight and beautiful.
• Tightening problem areas. Many women experience sagging and sagging skin in certain areas of the body. Exercises on a fitness ball will help solve this problem. Thanks to intense movements on the ball and the simultaneous inclusion of large muscles in the work, you can effectively work out the main problem areas: buttocks, back of the arms, inner thighs, waist.
• Availability of the projectile. If you can’t go to the gym, organizing a workout at home is as easy as shelling pears.

Fitball exercises are also useful for young mothers to restore their usual slimness. Thanks to the soft, elastic surface of the ball, girls can perform simple exercises in the first months after the birth of the baby.