Sports with High Caloric Burn Rates: Perfect for Weight Loss Optimization
Running, cycling, swimming, tennis, basketball, boxing, field hockey, and other high-intensity sports are renowned for their high calorie-burning potential. According to a 2016 study by the American College of Sports Medicine (ACSM), these sports involve high-intensity and full-body engagement, making them ideal for those seeking to maximize their caloric expenditure.
The study, published in the journal "Medicine & Science in Sports and Exercise", involved 58 participants who performed 25-minute training sessions at moderate or high intensity. The results underscored the significant calorie burn associated with these sports, with running leading the pack.
For instance, a person who weighs 70 kg can burn approximately 651 calories in an hour of running at a speed of 10 km/h. Cycling, both indoors and outdoors, follows closely, with a person burning around 560 calories in an hour of moderate cycling (speed 19-22 km/h).
Swimming is another effective full-body workout with low joint impact. A person who weighs 70 kg burns approximately 560 calories in one hour of moderate freestyle swimming. Indoor cycling or spinning gets you sweating quickly, especially with interval training that varies speed and resistance. A person who weighs 70 kg burns approximately 630 calories per hour in an intense spinning class.
Aerobic activities like Zumba, Bokwa, or dance workouts at home also burn approximately 560 calories in one hour for a person who weighs 70 kg. Jump rope is an intense workout for the cardiovascular system, burning calories quickly. A person weighing 70 kg burns approximately 826 calories in one hour of moderate jump rope (100-120 jumps per minute).
Hiking is a joint-friendly way to burn calories and enjoy nature, particularly effective in hilly terrain, in the mountains, or with additional weight. A person who weighs 70 kg burns approximately 560 calories in one hour of hiking with a backpack.
Rowing on a machine is another calorie-burning activity that trains both endurance and strength. A person who weighs 70 kg burns approximately 511 calories in one hour of rowing on an ergometer (moderate to high effort).
For those new to running, there are training plans available to help you gradually get used to the intense strain of running, such as the one that helps you jog 5 kilometers at a time in 10 weeks. For cycling beginners, there's a 12-week training plan available to help you get rolling.
Calorie calculators such as Infomedizin.de, Kalorien-tabelle.net, and the calorie needs calculator of the Techniker Krankenkasse can help determine personal calorie needs and consumption. It's important to remember that these numbers can vary based on factors like intensity, speed, and individual physiology.
However, it's not just about burning calories. Accurately estimating energy consumption during sports and the calorie content of meals is crucial for weight management. A 2016 study found that many people underestimate their energy consumption during sports and the calorie content of meals, a finding that highlights the need for better education and awareness in this area.
In conclusion, incorporating high-intensity sports into your fitness routine can significantly boost your calorie burn. Whether you're a beginner or an advanced athlete, there's a sport out there that suits your needs and preferences. Happy training!
- The study, published in the journal "Medicine & Science in Sports and Exercise", also highlighted the calorie-burning potential of fitness-and-exercise activities like cycling and swimming, both considered health-and-wellness practices.
- Incorporating health-and-wellness practices such as a healthy-diets approach and regular fitness-and-exercise like cycling or swimming can significantly contribute to weight management, as indicated by the 2016 study.
- Besides running, sports such as swimming, cycling, and indoor cycling or spinning are excellent sources of science-backed calorie expenditure, making them valuable additions to any health-and-wellness routine, according to the ACSM study.
