Burning Calories in 1 Hour: Weight Loss as a Consequence of Exercise

To be active is a significant component of any weight-maintenance or weight-loss program. Your body burns more calories (energy) at the time when you are active. While you consume less than your calories burn, you will lose weight.

As 3,500 calories contemporaries about 1 pound (0.45 kg) of fat, you necessitate to burn more than 3,500 calories in order to lose 1 pound. Consequently if you minimize 500 calories from your go on a diet each day, you would drop about 1 pound a week (7 days x 500 calories = 3,500 calories). Because of variations which occur in the body eventually, on the other hand, calories may require to be diminished further to carry on losing weight.

Whilst diet has a stronger consequence on weight loss than physical activity does, physical activity, together with exercise, has a stronger result in avoiding weight achieving and keeping up weight loss.
The Department of Health and Human Services suggests these exercise guidelines for most healthy adults:

• Aerobic activity: Dig up at least 150 minutes a week of modest aerobic activity or 75 minutes a week of energetic aerobic activity. Nevertheless, to efficiently lose or keep up weight, some people may necessitate up to 300 minutes a week of sensible physical activity. You can also do an amalgamation of modest and vigorous activity. These implications suggest that you extend out this exercise between the course of a week and sessions of activity should be minimum 10 minutes in length.
• Strength training: Do strong point training exercises minimum twice a week. No exact amount of time for each energetic training session is incorporated in the guidelines.

Modest aerobic exercise comprises such actions as rapid walking, swimming and mowing the lawn. Vigorous aerobic exercise comprises those activities as running and aerobic dancing. Strength training can take in use of weight machines or activities for example, heavy gardening or rock climbing.

As a common objective, we should do at least 30 minutes of physical activity on a daily basis. The following chart illustrates the predictable number of calories burn up whilst doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, strength level and your personage situation.

Activity (1-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	533	664	796
Aerobics, low impact	365	455	545
Aerobics, water	402	501	600
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch or flag	584	728	872
Golfing, carrying clubs	314	391	469
Hiking	438	546	654
Ice skating	511	637	763
Racquetball	511	637	763
Resistance (weight) training	365	455	545
Rollerblading	548	683	818
Rope jumping	861	1,074	1,286
Rowing, stationary	438	546	654
Running, 5 mph	606	755	905
Running, 8 mph	861	1,074	1,286
Skiing, cross-country	496	619	741
Skiing, downhill	314	391	469
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	423	528	632
Tae kwon do	752	937	1,123
Tai chi	219	273	327
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	204	255	305
Walking, 3.5 mph	314	391	469

Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.