What Type of Exercise Burns the Most Calories?
It’s no secret that burning calories is important for weight loss. But when it comes to exercise, some are better than others at burning calories. Fortunately, ETNT are you covered. We chat with Rachel McPherson, CPTan ACE-certified personal trainer with Garage Fitness Exams, who reveals the latest technology in his high-calorie, high-calorie workouts so you can make the most of your workout time.
Whether your exercise goal is to shed unwanted pounds or get fit, understanding which exercises burn the most calories can help you plan a more effective workout routine. According to the National Institutes of Health, the number of calories you burn depends on several factors, including exercise intensity and duration, weight, age and metabolism.
Finally, incorporating a good balance of cardio and strength training into your routine is the best way to support long-term weight loss and improve your health.
Understanding How to Burn Calories
At its core, the process of burning calories involves the use of energy during physical activity. The number of calories you burn depends on various factors such as body size, muscle mass, age and activity level. According to MacPherson, people with more muscle mass and a larger body mass burn more calories even at rest. Aging can reduce calorie burning due to muscle loss, but this can be reversed with muscle building exercises. Genetics and hormones can also affect how your metabolism works when you use energy.
MacPherson explains, “The process of burning calories is your metabolism, which is how your body converts what you eat and what you drink into energy to support bodily functions like breathing and The number of calories you burn each day depends on your Basal Metabolic Rate (BMR), which is the amount of energy your body needs to perform physical activity rest.”
Running Is The #1 Best Way To Burn Calories
So, which exercise burns the most calories? According to MacPherson, it is straightforward.
“Running burns a lot of calories,” says MacPherson. “Running at 10 kilometers per hour (mph) for 30 minutes will burn [approximately] 594 calories for a 155-pound person. However, that pace is very strenuous, and few people can sustain it for 30 minutes. For recreational runners, 5 at 6mph is normal, hot [an estimated] 288 calories [to 350 calories] in 30 minutes for a 155-pound person. Experienced runners can run 6 to 7.5 mph, which will burn at about 450 mph for a 155-pound person in 1 minute. 30.”
However, MacPherson explains that cardio alone is not the most effective way to burn calories, as eating high-calorie foods can easily reduce that effort. Instead, he suggests creating a healthy calorie deficit by eating, staying active throughout the day, and incorporating strength training for the best weight loss results. .
More Exercise to Burn Calories
In addition to running, many other exercises provide excellent calorie-burning potential:
Strength Training
“Strength training helps keep your metabolism healthy,” says MacPherson. “Research shows that your body adapts and burns fewer calories over time when you use the same amount. That’s why you rely on the highest calorie-burning exercise as your plan. Just losing weight can’t work, especially in the long run.”
MacPherson recommends strength training two to five days a week.
Walking
MacPherson notes that walking is a low-impact way to boost your daily calorie intake without straining your body. Walking regularly throughout the day, whether at home, in the office or in the neighborhood, can burn more calories than vigorous exercise such as running. He recommends walking every day as long as you are comfortable to maximize these benefits.
Entertainment Games
MacPherson explains: “It will feel fun and engaging and contribute to stress relief, which research shows is important for weight loss. Social and team sports I can play a few times a week, but even one day a week can be very beneficial.”
How to increase your calorie burn when you exercise
Strength training builds muscle, which helps boost metabolism and burn more calories, even when you’re not exercising. Also, eating a nutritious, balanced, low-calorie diet is important for increasing your calorie burn. As MacPherson notes, fueling your body with healthy carbohydrates and protein is key to improving performance and preventing fatigue, which helps you burn more calories efficiently.
Reducing your rest periods or using supersets (alternating between opposing muscle groups) can also help improve calorie burn during your strength training. Resting up to 60 seconds between sets keeps energy high and reduces training time without reducing results.
“Getting enough sleep also helps burn more calories because you’ll have more energy to work at a higher intensity without stopping,” says MacPherson. “Also, prioritizing recovery is will prevent fatigue and injury, helping you stay consistent and progress towards your fitness goals.”
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