How many calories are burned when performing these 15 exercises (according to different weight ranges)

Most people have thought about practicing some type of physical activity to lose weight. But, before starting a new training routine, it is important to inform yourself. After all, there are many factors that can influence the weight loss process, including time, intensity and weight at the beginning of the practice. All of these factors affect the amount of calories burned and need to be considered to avoid injury. Thinking about it, Harvard University created a list with the amount of calories expended per activity (considering 30 minutes of practice). The survey also considered three different weight ranges of people who will practice the exercise: 56, 70 and 84 kg.

O awesome.club always shows the importance of maintaining an active and healthy life. Today, we bring you a list of 15 exercises you can do at home or at the gym and the average calories they help you burn.

Jumping rope is an activity we practice since we were little and is an excellent physical exercise for those who want to burn calories. In addition to being a great option for warming up, it helps improve coordination and rhythm, strengthens the heart and lungs, and tones arms, legs, chest and shoulders. This exercise helps burn 300, 372, and 444 calories for those who average 56, 70, and 84 kg, respectively.

Swimming is one of the most complete sports activities out there. In addition to strengthening the muscles of the body, it helps improve cognitive function and strengthens the lungs and heart. As it is a low-impact sport, it can be performed for longer without such a great effort and without causing muscle and joint pain. In this sense, it is a great alternative for people with injuries or for pregnant women. Swimming has an average consumption of 180, 224 and 266 calories, respectively, according to each of the three weight ranges mentioned at the beginning of the text.

Walking is one of the physical activities that people perform the most, as many people usually walk to work. In addition to being a great way to lose weight, walking does not demand very large expenses like other activities. People who weigh an average of 56, 70 or 84 kg burn an average of 120, 149 and 178 calories, respectively (remembering that we are always talking about 30 minutes of exercise).

Football is a team sport in which 11 people play on each team. But when playing with friends, we rarely manage to complete two teams of 11 people each. The calorie burn depends on the number of people participating in the match, the size of the field and the position of each player. For example, a goalkeeper usually burns fewer calories because he is stationary for longer. In a soccer game, people in the weight ranges mentioned at the beginning of the text burn, respectively, an average of 210, 260 and 311 calories.

Basketball is another example of a team sport, but it is played on a smaller court than a soccer field and each team has five people. To calculate the amount of calories burned during a game, it is necessary to consider the intensity of the dispute and the size of the court. Unlike football, in basketball the movements are shorter and faster, and coordination and teamwork play a very important role. When we look at this sport, we see that people in the 56, 70 and 84 kg range tend to burn 240, 298 and 355 calories, respectively.

The stationary bike, or stationary bike, is a good alternative to mountain biking. This device also has little impact on the joints and is a good cardiovascular exercise. Be in a class spinning, whether alone (at home or at the gym), the important thing is to maintain motivation and rhythm. Depending on weight, 56, 70 or 84 kg, when performing this exercise, 210, 260 and 311 calories are consumed, respectively.

As with walking, running is a simple exercise that doesn’t need complex equipment, just a suitable shoe. We can run in the park, on an athletics track, on the street or even on the treadmill. Running can be a good alternative for those who haven’t exercised for a long time, but it’s important to warm up well to avoid injuries and consult a cardiologist. Remember that the amount of calories we burn depends on how fast we run. Weight ranges of 56, 70 and 84 kg consume 240, 298 and 355 calories, respectively, in 30 minutes of running.

The elliptical is an exercise machine that simulates walking, running, cycling and stairs, that is, different aerobic activities. The two pedals and vertical bars also make the movement feel like cross-country skiing. It can be performed at home or at the gym and is a great way to burn calories and lose weight; Also, it doesn’t make much of an impact. The elliptical trainer typically consumes 270, 355, and 400 calories for people weighing 56, 70, and 84 kg, respectively.

Tennis is a sport for two or four people (singles or doubles). It doesn’t have a defined duration, it depends on how long it takes players to complete two or three sets – in most tournaments, games are played in best-of-three, but in the most important ones on the professional circuit, the dispute takes place in best of five sets. The longest game in history took 11 hours, five minutes and 23 seconds. That is, the amount of calories burned depends on the intensity and time of play. On average, weights of 56, 70 and 84 kg consume 210, 260 and 311 calories, respectively.

Weightlifting is a strength sport that requires a lot of dedication and care, as it can cause serious injuries if not performed correctly. It also requires a lot of mental strength and good preparation of different muscles. For its realization, some accessories are needed, such as bars, plates, dumbbells and other equipment. This activity consumes an average of 90, 112 and 133 calories for people with weights in the ranges indicated in the research.

O hatha is a type of yoga that emphasizes the different postures (asanas🇧🇷 The benefits of yoga include stretching and toning muscles, balance and breathing. Half an hour of exercise for people weighing 56, 70 and 84 kg consumes 120, 149 and 178 calories, respectively.

Dancing is a great way to move the body and work on expressiveness and social interaction. In addition, it is a form of communication and artistic expression. Depending on the type of dance, it is possible to burn more or less calories. Rhythms like the foxtrot and the waltz burn fewer calories because they include slower movements. Consumption is 90, 112 and 133 calories for people who are in the weight ranges indicated in the survey.

Volleyball is a team sport in which six players participate in each team. Players can touch the ball with any part of their body, and whenever a team scores a point, they perform a rotation, a clockwise movement so that each athlete moves to the next position. In addition to burning a lot of calories, volleyball helps work concentration, tones the muscles and improves coordination. There is an expenditure of 90, 112 and 133 calories, following the researched weight groups.

Perhaps the best part of aerobics is the fact that it is a type of exercise that includes music. As the name implies, it works on rhythm, flexibility, coordination and balance. In addition, it helps improve cardiovascular function and lung capacity. The calorie consumption of aerobics is 165, 205 and 244 for people in the 56, 70 or 84 kg range, respectively.

The last exercise mentioned here is the rowing machine, also known as dry rowing, a device that emulates the practice of traditional rowing. The good part is that you don’t need either a paddle or a pond. Rowing is also considered a very complete sport because it includes movements of several muscle groups. This machine burns 210, 260 and 311 calories in people weighing 56, 70 and 84 kg, respectively.

It is worth remembering that the data presented here are estimates. To find out how many calories you should burn and before setting up a workout routine or changing your diet, consult a professional.

What do you think is the exercise that helps you burn the most calories? Do you know someone who managed to lose weight quickly? Tell in the comments.