Tuesday, February 19, 2013

Reader Fitness Challenge 2013 - Week #3

Exercise is something that is necessary in healthy weight loss, but honestly not something I enjoy doing.  Here is an article I found about getting a workout done in 30 minutes. 

How many calories can you burn in 30 minutes?

Have you ever wondered how many calories can you burn in 30 minutes? You have read many times that you should exercise for at least 30 minutes per day but which is the most efficient exercise to burn more calories during your 30 minute session? Not all exercises are equal when it comes to weight loss. There are exercises and activities that burn more calories than others but they are more difficult to perform and require a lot of effort. The reason as to why they burn more calories is simple: they are more intense and this accelerates your heart beat rate and in turn the calorie burning process. So, if you want to exercise less but lose more have a look at the top burning exercises below. Have in mind that the figures are based on 30 minutes sessions for persons weighting about 155 lbs (or 70 kg).

Top 5 fat burning exercises for 30 minute sessions
1. Running (5.5 min per mile) - 633.5
2. Cross country skiing – 580.5
3. Cycling (at speed greater than 20 mph - 563
4. Running up the stairs – 528
5. Speed skating on ice – 528

Running, the simplest form of exercise is the top fat burning exercise. When running for about 5.5 minutes / mile you can burn upto 633 calories in just 30 minutes. Cross country skiing, cycling, running up the stairs and ice skating follow with 500+ calories every 30 minutes. Do not forget that you need to burn 3500 calories to lose one pound so by performing any of the above exercises for 4 times per week (30 minute sessions) you can burn upto 2000 calories. Doing this consistently for a month (4 weeks) and help you lose 2 pounds!

Top 5 exercises to burn more than 400 calories in 30 minutes
1. Stationary cycling, very vigorous – 440
2. Rowing machine – 422
3. Boxing - 422
4. Handball - 422
5. Jumping rope -422

Exercises usually performed in a gym are also among the most effective exercises for losing weight. Cycling, jumping rope and rowing machine can generate the best results and if you want to go outside the gym then a boxing match, a game of handball can do the trick. All of these activities will release from your body more than 400 calories in 30 minute sessions.

Top 10 Sports that burn the most calories
1. Handball – 422
2. Squash – 422
3. Running (on a track) – 353
4. Paddleball- 352
5. Racquetball – 352
6. Rugby – 352
7. Soccer – competitive 352
8. Water polo – 352
9. Kick Boxing, karate -352
10.Football – 316

If you do not want to exercise alone but you are in the mood of doing multiplayer sports then squash, racquetball, soccer, water polo and football are among the best choices. These sports can help you get rid between 300 – 420 calories for just 30 minutes. They are very intensive sports and one has to be in good condition before attempting to practice them. Always you need to consult your doctor before engaging into intense activities especially if you haven’t exercise for a long time.

Other activities that can help you burn more than 300 calories in 30 minutes
1. Roller blading, in-line skating 422
2. Canoeing – 422
3. Rowing – 422
4. Rock climbing ascending rock – 387
5. Swimming (butterfly) – 387
6. Swimming laps (freestyle) – 352
7. Stair machine - 316
8. Climbing hills – 316
9. Ice skating – 316
10. Cross country skiing – 316

View full full article click here. 

**articles on this blog are for discussion purposes only.  Please consult your doctor when seeking medical advice. 

Remember to leave a comment about the article or an encouraging message for others on their weight loss journey.  What is our best tip on getting at least 30 minutes of exercise into your day?


Debby said...

Thanks so much for this information. Great for deciding which activity to pursue.
debby236 at gmail dot com

CrystalGB said...

My tip would be if you don't have a lot of time to exercise, do 10 minutes of exercise 3 times a day to get your 30 minutes in.

Laney4 said...

I play competitive badminton. Yes, I enjoy the physical activity, but I enjoy the people even more. So my advice is to find something to enjoy with others, as they will motivate you to attend when you really don't want to go.

Quilt Lady said...

I ride an exercise bike for 25 min every day. I was walking two miles a day but my doctor told me to stop doing that and ride the bike 20 min a day because my hip is wearing out. I prefer walking but I guess I will do what the doctor says. The doctor said 20 min a day but I am trying to get up to thirty. Loosing some weight will help the hip so any ideas will be great for me.

SusanR said...

I work in an old school building (no kids there anymore). We do laps around the hall for 30 minutes - we try for everyday during the week. It still leaves half our lunch hour for other things, and because we are inside, the weather doesn't matter!

Z said...

I was hoping you would have a number for Zumba. I have put on a few more pounds. I blame it on my dh for making me get him something to eat, usually something sweet, late at night.

Mary Preston said...

I have a mind set that ensures I go for my daily walk. I generally use my walking time to get things accomplished around & about.

I never use the weather as an excuse.

Quilt Lady said...

Mary I was the same way I didn't care if it was 30 degrees I went for my walk until doctor says no. I miss my walks but I do plan to walk some but maybe not spend 45 min doing it.

Christy said...

Thank you for the info and tips :)

Lisa said...

I hate exercising. I do go for a daily walk though. My knees aren't cut out for running