How many calories does aerobic exercise burn?

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Cardio exercise, also known as aerobic exercise, helps burn a lot of calories. Therefore, maintaining the right exercise regimen can help people lose weight and stay in shape effectively.

1. What is cardio (aerobic)?

Cardio exercise, also known as aerobic exercise, is an exercise that uses large muscle groups such as the legs or upper body, requires controlled breathing, and increases the practitioner's heart rate. Popular exercises include walking, jogging, swimming, cycling, and aerobics. Practitioners can exercise on different types of exercise machines such as stair climbing machines, vertical beaters, treadmills,...
Aerobic exercises help burn calories and aid in weight loss. If you want to speed up weight loss, you can combine it with strength training exercises at least 2-3 days a week. The effectiveness of aerobic exercise for weight loss depends on many different factors such as: current weight, diet, daily activity level and age.
MORE: How many minutes a day should you do cardio to lose weight?

2. Aerobic exercise and weight loss goals

To lose weight you need to create a calorie deficit. The number of calories the body consumes is less than the number of calories burned. How much weight loss depends on the amount of exercise that the practitioner is willing to do in a week.
If you want to reach the goal, the practitioner can use the calorie counting application. These tools allow practitioners to input their daily food intake and physical activity throughout the day to gauge their body's calorie consumption.
According to the US Department of Health and Human Services, each person should spend at least 150-300 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity aerobic exercise per week to see changes. significantly. At the same time, exercisers should also perform strength training activities involving major muscle groups at least 2 days a week.
If you want to lose about 450g / week, the practitioner needs to burn 3,500 calories compared to the calories the body consumes in a week.
MORE: Metabolism and weight loss: How you burn calories

3. Factors affecting the rate of calorie burning

Before starting your weight loss journey with exercises, you need to understand that there are a number of factors that affect the rate at which calories are burned. They are:
Age: The older the person, the fewer calories he burns; Body density: During exercise, people with more muscle burn more calories than people with a higher percentage of fat; Exercise intensity: The more intense the workout, the more calories you burn in a workout; Temperature: The hotter the training environment, the more calories you will burn; Diet: Metabolism is the rate at which the body burns calories, so it is directly influenced by diet. People who eat little, skip meals or eat unhealthy foods (too much caffeine) may have a decrease in the body's metabolism, which affects the burning of calories; Gender: Men burn calories faster than women; General activity throughout the day: The less active people are, the fewer calories they burn; Sleep: Not getting enough sleep can cause the body to burn fewer calories; Weight: The heavier the person, the more calories burned.

4. How many calories does aerobic exercise reduce?

When starting to exercise, questions like how many calories do 30 minutes of aerobic exercise burn, how many calories do 1 hour of aerobic exercise always get the most attention. To maximize exercise time, exercisers should consider choosing physical activities that burn the most calories in the shortest amount of time. This usually involves using the large muscles of the lower body with moderate or high intensity.
According to the US Centers for Disease Control and Prevention (CDC), a person weighing 70kg can burn from 140-295 calories in 30 minutes of aerobic exercise. Here are some other training methods and how many calories can be burned in 30 minutes:
Hiking: 185 calories; Dancing: 165 calories; Walking (5.6 km/h): 140 calories; Running (8km/h): 295 calories; Swimming: 255 calories MORE: Which exercise burns the most calories?

5. How to create a workout routine from scratch

To lose 450g, exercisers need to burn more than 3,500 calories. If the goal is to lose 450-900g/week, the practitioner needs to burn 1,000 calories per day. Assuming the body's daily calorie requirement is 2,200 calories, then a person needs to reduce their daily caloric intake by 500 calories and burn another 500 calories through exercise. With this goal in mind, athletes need to plan their workouts most days of the week and do strength training at least 2 days a week.
Cardio (aerobic): 3 - 5 days/week, 30 - 60 minutes each session; Endurance training: 2-3 days/week with strength training exercises that involve major muscle groups; Flexibility and stretching exercises: Includes stretching and flexibility exercises; Rest: At least 1-2 days/week. Practitioners can engage in active recovery exercises such as yoga or gentle stretching on rest days.

6. How to alternate training

Doing the same exercise every day leads to a point of stability - when the exercise loses its effectiveness. In addition, exercising too intensely can lead to burnout. Therefore, you need to arrange the exercise in a reasonable way. To do this, you need to make sure you include both moderate-intensity exercise and high-intensity exercise in your workout regimen.
For example, do 30 - 45 minutes of moderate intensity exercise like walking or swimming 3 days a week. Then, increase the intensity for the remaining 2 days like running or cycling. For those who choose to exercise with high intensity and interval, it is possible to reduce the total training time. For example sprinting alternates with a normal jogging time of about 20-30 minutes.

7. Why do you need to do many ways to lose weight?

Everyone's body uses different muscle groups for each type of exercise. It is essential to include a variety of exercises in an overall exercise program. Combining cardio and weight training will help maximize weight loss.
To lose weight, you should do cardio most days of the week, do strength training exercises at least 2 days a week. Can apply 2-3 methods of aerobic exercise such as jogging, swimming, cycling, ... To get many benefits, practitioners should participate in endurance training classes to increase the number of calories burned in and after exercise.
In addition to physical activity, dietary changes also help with weight loss. To reduce calorie intake through dieting without cravings, athletes should include plenty of complex carbohydrates, adequate protein, and healthy fats.

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References: healthline.com, verywellfit.com