Health

Weight Loss By Burning of calories

You burn calories to use energy for three main functions:

 

Basal Metabolic Rate (BMR)

This is some calories you burn just by being alive like even when you are lying down, doing nothing. BMR is responsible for approximately 60% of the calories burned for an average person.

 

Burning Calories for Activity

 

The energy used during movement, from lifting your arm to operate the remote control to cleaning the windows is a type of regular activity. This is responsible for nearly 30% of the calories burned by an average person.

 

Dietary Thermogenesis

The thermogenic effect described as meal-induced heat production – the calories burned in the process of eating, digesting, absorbing and using food.

 

How to increase Up Your Rate of Burning Calories

You can affect all these factors and speed up your rate of burning calories using the following tactics:

 

Build Muscle

 

Boost the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. Researchers found that regular weight training boosts BMR by about 15%. This is the reason why muscle is metabolically active and burns more calories than other body tissue even when you’re not moving.

 

Training and doing the weights just three times in a week for around 20 minutes will do the needful to build muscle. Not only will one burn more calories, but one also looks better in whatever they weight.

 

Move More

Although a regular person burns around 30% of calories through daily activity, many sedentary people only use around 15%. One should stay aware of this fact and take every opportunity to move can make quite a reams of difference to some calories you burn.

 

The game is to keep the keep moving the message in mind.

Make notes which have word move written on them and put them in places you’ll notice them when you’re sitting still. Then, take every opportunity to move – here are some ideas for burning calories:

 

Tap your feet

Swing your legs

Drum your fingers

Stand up and stretch

Move your head from side to side

Change your sitting position

Wriggle and fidget

Pace up and down

Avoid using cell phones internally instead go in person

Use the upstairs loo

Park in the furthest corner of the car park

Stand up when you’re on the phone

Clench and release your muscles

One can fetch lots of ways for burning more calories if you remember that you’re looking for them! Keep thinking ‘keep moving.’

 

Things to keep in mind while beginning this process:

 

  1. Your intake of calories
  2. How many calories our body needs
  3. What is my BMR
  4. What kind of activities burn how much amount of calories

 

Below are different charts showing the burning of calories by various kinds of activities:

 

 ed

Activity (1-hour duration)

   

Weight of person and calories burned

 

  • 160 pounds (73 kilograms)
  • 200 pounds (91 kilograms)
  • 240 pounds (109 kilograms)

 

  1. Aerobics, high-impact   533    664    796
  2. Aerobics, low-impact    365    455    545
  3. Aerobics, water            402    501    600
  4. Backpacking                 511    637    763
  5. Basketball game           584    728    872
  6. Bicycling                       292    364    436
  7. Bowling                         219    273    327
  8. Canoeing                      256    319    382
  9. Dancing, Ballroom        219    273    327
  10. Football, touch or flag   584    728    872
  11. Golfing, carrying clubs  314    391    469
  12. Hiking                            438    546    654
  13. Ice skating                     511    637    763
  14. Racquetball                   511    637    763
  15. Resistance (weight)      365    455    545
  16. Rollerblading                 548    683    818
  17. Rope jumping                861   1,074 1,286
  18. Rowing, stationary         438    546    654
  19. Running, five mph          606    755    905
  20. Running, eight mph        861   1,074 1,286
  21. Baseball                         365    455    545
  22. Stair treadmill                 657    819    981
  23. Swimming laps               423    528    632
  24. Tennis singles                 584    728    872
  25. Volleyball                         292    364    436
  26. Walking, two mph            204    255    305
  27. Walking, 3.5 mph             314    391    469
  28. Yoga                                 183    228    273

 

 

 

Activity Done For 30 Mins At 100 Ibs 120 Ibs 140 Ibs 160 Ibs 180 Ibs 200 Ibs 220 Ibs 240 Ibs 260 Ibs 280 Ibs
                     
Aerobic Dancing 115 138 161 184 207 230 253 276 299 322
Aerobic Step Traning 145 174 203 232 261 290 319 348 377 406
Backpacking 200 240 280 320 360 400 440 460 520 560
BasketBall 130 156 182 208 234 260 286 312 388 384
Bicycling 200 240 280 320 360 400 440 480 520 560
Dancing 100 120 140 160 180 200 220 240 260 280
Gardening 90 108 126 144 162 180 198 216 234 252
Golf 100 120 140 160 180 200 220 240 260 280
Housework 90 108 126 144 162 180 198 216 234 252
Jogging 185 222 259 296 333 370 407 444 481 518
Skipping 285 342 399 456 513 670 627 684 741 798
Swimming 120 144 168 192 216 240 264 288 312 336
Walking 100 120 140 160 180 200 220 240 260 280
Weight training 125 150 175 200 225 250 275 300 325 350

 

 

Case Study – Approx calories burned by 150-pound woman.
   Excercise                            Calories/Hour   Excercise                          Calories/Hour
Eating                                              85      Tennis                          350
Sewing                                            85 Dancing                                        420
Knitting                                            85 Aerobics                                       450
Sitting                                              85 Bicycling                                       450
Standing                                         100 Jogging                                         500
Driving                                            110 Swimming                                     500
Office Work                                     140 Hiking                                           500
Housework                                      60 Skipping                                        700
Golf                                                 240 Running                                        700
Gardening                                       250 Sleeping                                        55
Dancing                                           260 Gardening                                     350
Walking                                           280
Table Tennis                                    290

 

 

Exercises and calories burned per hour 130

Ibs

155

Ibs

180

Ibs

205

Ibs

Step Aerobics 502 598 695 791
Hiking 413 493 572 651
BasketBall 354 422 490 558
Bowling 177 211 245 279
Cycling 590 704 817 931
Golf 266 317 368 419
Housework 207 246 286 326
Running 472 563 654 745
Walking 295 352 409 465
Weight lifting 177 211 245 279
Jumping Rope 590 704 817 931
Kayaking 295 352 409 465
Cycling (Stationary) 413 493 572 651
Mild Stretching 148 176 204 233