How familiar are you with the calorie burning of different sports? When it comes to burning calories and losing weight, everyone thinks of running. It is often believed that running burns calories and makes you slim much faster than any other sport.
I mean, does any sport really burn calories like running?! In this article about vitamin, we are going to tell you everything about the calorie burning of different sports!
Calorie burning table of sports
From the very beginning, we go to the calorie burning table of sports. In this table, you can see the amount of calories burned in one hour of various sports for a weight of 70 kg.
As you saw in the table the amount of calories burned for one hour of exercise, you can calculate the amount of calories burned for half an hour or 2 hours with the same ratio. Of course, the calorie burning in the current table is based on the weight of 70 kg; Therefore, the more or less your weight is, the amount of calories burned will be different.
Calorie burning popular sports
Most people go to the following sports when they want to burn calories and lose weight. We introduce these exercises along with their calorie burning rate so that you know more about their success in burning your fats.
Aerobic sports
Everyone says that aerobic exercise burns calories. Aerobic exercises can help in losing weight and improving health and increasing cardiovascular endurance. But how many calories do we really burn with aerobic exercise?
1. Calorie burning walking
There is no one-size-fits-all answer to this question, because the calorie burn of walking is related to various factors, including your current weight, speed, slope of the ground, and more, but in general, it can be said that the calorie burn of walking is ultimately at an average level and not a very high number.
- How many calories does an hour of walking burn? An adult burns about 300 calories per hour of walking at an average (not too slow) pace. Walking does not have much effect of building muscles or strengthening the cardiovascular system and cannot replace exercise and physical activity.
- How many calories does an hour of brisk walking burn? Walking briskly at a brisk pace (about 6 km/h) burns about 300 to 400 calories. But how much you weigh and how hard and fast you walk, or walk on a slope, changes this value.
- How much should we walk to burn 500 calories?? To burn 500 calories, you have to walk a lot! If we assume that you are a person of approximately 60 kilos and you walk at a speed of 5 kilometers per hour, you should walk for about 125 minutes to burn 500 calories. If your walking speed, your weight, the surface of the ground you walk on is more, your calorie burning will be more. But in general, 500 calories is a lot and you need long walks to burn it.
2. Calorie burning running
Treadmill is a very good choice as an aerobic exercise, especially if you are not an athlete; Because you enjoy running! Running is an activity that you can do alone and does not require any special equipment except for good quality shoes. Despite all the benefits of running, how many calories do you burn each time you run? Honestly, the answer depends on you.
- How many calories does one hour of running burn?? In general, the heavier you are and the longer you run, the more calories you burn, but for a person with an average weight (70 kg) and at an average speed, the calorie burn will be about 600 calories per hour. This number can be much less or more depending on your gender, speed and weight.
3. Aerobic calorie burn
Aerobics is a fun and very beneficial exercise for cardiovascular health. It is also a good way to burn calories and help you lose weight. Although aerobic exercise is very active and sweaty, it burns moderate calories.
- How many calories does one hour of aerobics burn?? Aerobic calorie burning is about 350 calories per hour, which is an average number. Its main effect on health is to raise the basic metabolism and mood, and fortunately, aerobics is very fun and will be useful for strengthening your heart and lungs.
Strength sports
Strength training, including weight training, helps increase muscle mass, which speeds up metabolism and burns more calories and fat in the long run.
Also, remember that burning calories is not only for the training session; But you will also burn calories after training. This means that after some time with strength training, you have more muscles and your body consumes more calories even at rest than someone who does not have this amount of muscles. Now we will talk about the calorie burning of different strength sports.
1. Bodybuilding calorie burn
Bodybuilding calorie burn can be very variable and depends on the intensity of your training, your current weight, the exercises you do, whether or not you use weights and machines, etc. Moderate strength training burns between 200 and 300 calories per hour.
If your training session is heavy (i.e. includes heavy weights or circuit training and heat with short rest periods), your calorie burn will increase and can be between 400 and 600 calories per hour for a 70 kg person.
- How many calories does an hour of exercise burn?: An hour of normal bodybuilding (moderate strength training) burns between 180 and 300 calories. Interval and heavy strength training may increase this amount to 500 calories or even more.
2. Calorie burning exercise at home
It depends on what sport you do at home! If your exercise is light strength like yoga and pilates, you can burn about 100 to 150 calories in half an hour. If you do aerobic exercise at home, like jumping rope or dancing, you will burn approximately 150 to 250 calories in half an hour.
Finally, if you do heavy strength training at home, such as heat training or weight training, the calorie burning of such sports reaches 300-400 in half an hour.
- How many calories does an hour of exercise at home burn?? An hour of light exercise like yoga burns about 200 calories. But an hour of more intense training, such as hit training or an hour of back-to-back dancing, burns more calories and can burn approximately 400 or 500 calories.
Introducing the most calorie-burning sports
Some sports are known for burning high calories. In this section, we would like to introduce the most calorie-burning sports and show you the calorie burning rate of famous sports.
boxing
Boxing is in the category of high-pressure sports, and although it only includes punching, it involves all the muscles of the body. Since you have to have fast and powerful movements in boxing, with a weight of 70 kg, you will probably burn up to 800 calories in an hour.
judo
Judo is a dynamic and strength sport that involves all the muscles of the body. If you weigh 70 kilos, you can burn about 700 calories in one hour of judo practice.
karate
Karate has a very high calorie burn because it is a combination of fast movements, and power kicks of the legs and arms. For a 70 kg person, karate can burn between 750 and 800 calories per hour.
handball
Handball is a high-pressure aerobic sport, and an hour of handball training will tire you out and take away your energy. You have to run, catch and throw the ball in one hour of handball practice. So if you are a 70 kg handball player, you will burn about 700 calories in one hour of training!
water polo
Water polo is both an aerobic and a strength sport. You have to constantly be active in the water and fight the resistance of the water, so you burn 700 calories in an hour.
cycling
The calorie burning of cycling also depends on the speed and the surface you ride on. If we assume that you cycle at a speed of 25 kilometers per hour for an hour, you will burn about 700-850 calories, which is a lot.
Stationary bike
The calorie burning of bicycle-based sports is relatively high. Riding on a stationary bike burns about 600 to 800 calories. Of course, the intensity of your training is also important.
Elliptical
Elliptical is placed in the right of aerobic exercise machines. We have already talked about the calorie burning of aerobic sports. An hour of training with an elliptical machine burns between 500 and 700 calories.
treadmill
The calorie burn of the treadmill depends on how fast you run and how many degrees the incline of the treadmill is set to. If we assume that you weigh 70 kilos and run at a speed of 10 kilometers per hour on a treadmill, you will burn about 700 calories.
swimming
Swimming is an aerobic exercise that burns a lot of calories, but how many calories you burn in one hour of training depends on the type of swimming and the intensity of your training. Calorie burning for one hour of swimming is approximately 700 to 800 calories.
rope
Jumping rope is one of the most calorie-burning aerobic sports. If you jump rope with high intensity, you can burn up to 1000 calories per hour!
final word
There are many ways to burn calories and lose weight. The choice of each of them depends on your taste and conditions. In this article, we discussed the issue of burning calories in sports. We introduced the types of calorie-burning exercises and explained the fat burning rate of each. The best and healthiest way to lose weight is to use a proper sports nutrition plan.
Sources: healthline – medicalnewstoday – menshealth
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