Here are the calories burned in each type of exercise

 Here are the calories burned in each type of exercise

We often wonder, why is physical activity so necessary in order to lose weight and maintain an ideal weight? Of course, the answer is that physical activity is closely related to energy intake and metabolism.

What is the total daily energy intake (TDEE)?
It's the amount of calories we "burn" each day. It consists of two main components; The first is the basal metabolic rate (BMR), which represents the amount of energy the body uses to support the functions of organs and physiological systems, and makes up about 60-75% of the total daily energy intake. Basal metabolic rate is affected by age and muscle mass: it declines with age and muscle mass decreases. From here we conclude the first major benefit of physical activity in maintaining a high basal metabolic rate, and reducing its fluctuations.

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 The second component is energy consumption from physical activity. It should be noted that physical activity is associated with exercise or other non-exercise activities, both of which have a positive effect on health and weight control. Non-sports physical activity includes various tasks that we perform in our daily lives.
 150 minutes per week
In this context, the World Health Organization recommends promoting this component in order to obtain better health by implementing simple daily activities such as walking, moving to work, walking instead of using the car when possible, using the stairs instead of the elevator, and the initiative of parents More to play with their children. However, physical activity is also necessary and recommended by various major institutions and organizations.

According to WHO recommendations, all adults aged 18 to 64 years should do at least 150 minutes of moderate-intensity aerobic activity over the course of the week, or at least 75 minutes of vigorous aerobic physical activity per week , or a combination of moderate and vigorous activity. For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or increase their vigorous-intensity physical activity to 150 minutes per week, or do a combination of moderate and vigorous physical activity. In addition, physical resistance exercises (which include muscle mass training) should be done at least twice a week in order to maintain good muscle mass.

What physical activity should be done in order to lose or maintain weight?

calories burned walking 

Here are some tips to help you choose the physical activity you should engage in to achieve the weight you want in a fast and sustainable way.

First of all, it is important to know that different types of physical activity help you burn fat and calories, not just cardio or aerobic exercise.

Swimming: One of the most recommended sports, as it is an integrated training of the muscles in the upper and lower parts of the body, without exposing the person to the risk of injury. It is also recommended for people who suffer from back and neck pain.

A moderate paced swimming session will help you burn about 300 calories per hour. Swimming twice a week can be a good start to help you relax and motivate you to change your lifestyle and be more active and mobile.

Basketball: For people who enjoy team sports, basketball is also a fun way to lose weight: in fact, moderate to intense basketball will help you burn about 480 calories per hour.

Tennis: Also a good way to burn about 355 calories per hour while having fun. Some people like to practice very intense training that burns about 600 calories per session (such as spinning), but it is usually recommended to distribute physical activities over several days during the week, while burning fewer calories (about 300 calories). per session) but on a regular basis, rather than doing very intense training on average only once a week.

People who want to lose weight or maintain their weight are advised to:

Circuit resistance training (including lifting lighter weights as part of a repetitive workout), which helps you burn about 300 calories per hour (and much more on subsequent days), gives you better body and prevents a dip in your base metabolic rate With age.

Walking (burns 250 calories per hour when walking at a moderate pace), jogging (burns about 520 calories per hour when running at 9 km/h), or swimming, twice a week for additional health benefits (especially cardiovascular health).

How do you choose the type of sport?

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Be careful to do regular physical activity, because burning calories is not the only important aspect, but the frequency of exercise is also necessary in order to lose weight. Another important thing to consider when choosing the type of physical activity you will do is to make sure you do exercises and exercises to build muscle mass (resistance training). People often avoid this type of exercise because they think it doesn't have the same effect as aerobics in terms of burning calories, but it's a misconception. It's true that we burn only about 200 calories per hour in resistance training, but the benefits we get from this physical activity are even more important.

In fact, calories are burned within the 48 or 72 hours after resistance exercise, as a result of what is called "excess oxygen consumption after exercise."