Give your combustion a boost
Even when you’re sleeping or watching TV, you’re burning calories. Your body constantly needs energy to function. By moving you accelerate this combustion. Which sports are the most effective?
How many calories you burn depends on your metabolism, your age and how heavy you are. Some people have a faster metabolism and tall people expend more energy when exercising than light people.
In the table below you will find how many kilocalories you consume on average per kilo of body weight per hour during a certain activity. Multiply the number by your own weight and you will see how many calories you consume per hour. Convert this to minutes by dividing the number by sixty and multiplying by the number of minutes you move.
| Activity | kcal / kg / hour |
| Aerobics | 6 |
| Badminton | 4.5 |
| Basketball | 6 |
| Cycling (16 km/h) | 4 |
| fitness | 5.5 |
| Handball | 8 |
| Running (11 km/h) | 11.5 |
| Hockey | 8 |
| Jogging (6 km/h) | 7 |
| Judo / karate | 10 |
| Racing bikes (25-30 km/h) | 12 |
| To skate | 7 |
| spinning | 9 |
| Squash | 12 |
| Table tennis | 4 |
| Tennis | 7 |
| Jumping rope | 8 |
| Football | 7 |
| Volley-ball | 3 |
| Walking (5 km/h) | 3.5 |
| Swimming | 6 |
Suppose you weigh 75 kg and are going to cycle. With this you consume approximately 4 (kcal per hour per weight) x 75 (weight) = 300 kcal per hour. These numbers are an indication, how fanatical you are, of course also plays a role.
Weight training
The body also burns calories at rest. The more muscle mass you have, the more calories you burn, even when you are sitting quietly on the couch. Strength training thus helps to control your weight. If you cardio workout Alternating with muscle strengthening exercises you will not develop visible muscles, but you will give your metabolism an extra boost. You can work your muscles with weights, equipment or in a group class at the gym, such as body pump.
Not a sports fan?
Also with all kinds daily activities you consume calories. Take the stairs instead of the elevator, because walking for 12 minutes will burn you a hundred. You can also burn a hundred calories doing household chores, such as ironing or washing dishes for 25 minutes, making the beds for 20 minutes, vacuuming or mopping the floor, or cooking for 40 minutes. Gardening, washing the car and painting are also good workouts.
Different eating pattern
To lose one kilogram of body weight, you need to burn about 7000 kilocalories. If you weigh 70 kg, that equals 25 hours of cycling! Exercising but continuing to eat the same is not the solution against obesity. You have to move a lot to lose weight. If you want to lose some pounds, it’s important to go to your eating pattern to watch. So eat less fat and sugar and don’t reward yourself with something tasty for your sports performance.
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