How do push-ups burn calories?

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Push-ups are a physical activity with many health benefits. This exercise focuses on all the muscles in the upper body, abs and burns calories? The amount of calories that push-ups burn will vary from person to person. So how do push-ups burn calories?

1. Exercise brings many health benefits

Many health experts always confirm the great effect of exercise on the resistance and cardiovascular system of people. A study from 2020 in The BMJ found that aerobics and strength training, if performed (about 150 minutes of moderate intensity or 75 minutes of vigorous intensity per week) can reduce the risk of death from chronic diseases, cardiovascular disease and cancer. In addition, lower respiratory disease, diabetes and Alzheimer's disease decreased by 40%. However, when it comes to weight loss, many people prefer running and aerobic exercises over endurance exercises like push-ups.
Quite surprisingly, a 2014 study from Arizona State University showed that endurance exercises like push-ups will burn a minimum of 7 calories per minute (twice as much as previously thought). It is important to perform the movement properly and combine many factors in terms of age, diet, intensity...
MORE: What muscle gain does push-up exercise help?

2. Factors affecting the amount of calories burned when doing push-ups

Although push-ups are primarily seen as a strength training exercise, it's also important to estimate the number of calories burned during push-ups, especially if you're hoping to lose weight through exercise. push-up.
In fact, how many calories a person burns in push-ups will depend on 4 factors:
Height and weight: When it comes to metabolism, the taller and bigger a person is, the more they burn. burn more calories. This is true even at rest. Gender: Due to the fact that the body has less fat and more muscle, men tend to burn more calories than women if they do the same exercise with the same intensity. Age: The aging process affects a lot of your health, including the number of calories your body burns when active. This slowdown is the result of a tendency to lose muscle and increase body fat in the elderly. Intensity: The number of push-ups you can do in a given time will determine the total number of calories your body burns. If you can do push-ups both quickly and correctly, the more calories you burn. Thus, the number of calories burned in each push-up exercise will vary depending on the person (age, gender, weight, height), intensity and how you apply them to your training. . For example, push-ups will burn more calories when performed in a sequence of HIIT exercises than in a single and interval workout.
SEE ALSO: At-home push-up instructions for beginners

3. How to do effective push-ups

Correct posture is the most important key to effective push-ups. If you are having trouble adjusting your posture properly, refer to the following specific instructions:
How to do
Place your body in a high plank position (high plank). With your hands wider than your shoulders, place your palms directly under your shoulders so that your heels - back - neck form a straight line. Squeeze your abs, pull your shoulder blades back. Bend elbows, push shoulders forward to lower body to floor. Lower until your chest is about 8cm off the floor. Pause, exhale and bring your body back to the starting position. Above is a standard push-up guide, you can change the intensity and intensity of the exercise up or down to adjust the calories burned with just a few changes as follows:
Advanced Variation
Increase Intensity Practice faster while maintaining correct posture. Do Wide Push-Ups, One-arm Push-Ups, Staggered-hand Push-ups Put your feet on a high surface (step, step, etc.) bench or hard box). Place one foot on the basketball or volleyball and the other foot on the floor. Place both feet on a ball. Push up while placing both hands on the dumbbells. Advanced push-ups are great for your body and mind. But if you aim to train at a high intensity to gain muscle, losing weight can lead to injury, stress, anxiety or depression.
Some of the warning signs of compulsive exercise include:
Prioritize exercise above everything else. Feeling stressed about missing a workout. See exercise as a way to get rid of food Frequent injury from exercise abuse.

Basic Variation
To reduce the intensity and difficulty of the exercise, try elbow push-ups (Kneeling Push-Up), wall push-ups (Wall Push-Up), tilt push-ups (Incline Push-Up) ...These basic variations will help you gradually get used to more push-ups.
With a variety of push-up variations, you can tailor the exercise to suit your training intensity. Just make sure to tighten your abs, straighten your back to practice push-ups effectively and with the right technique.
Push-ups are flexible and challenging exercises that target multiple muscle groups at once. In addition to strengthening the shoulders, chest and triceps, push-ups also target the abdominal muscles to help burn calories effectively.
Having abdominal muscles will help you perform many exercises correctly, supporting daily movements related to bending, twisting, folding, and expanding muscles. It also protects you from low back pain.

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References: Healthline.com, .runnersworld.com