If you are thinking about an exercise plan to burn fat you will surely have many doubts, for example to know if all the exercises are used to burn fat or how much exercise should be done to burn fat.
To begin with, it is out of the question that exercise is good for your health… burn me or do not burn fat at any age! This is explained very well by the Go4Life guide of the United States Institutes of Health. However, the exercise plan should be designed so that you burn fat but maintain muscle mass . To lose body fat it is necessary that the body, in order to respond to the exigencies of exercise, obtain energy from fat tissue and not from muscles or blood.
WHAT ARE THE BEST EXERCISES TO BURN FAT?
Let me tell you that there is no special type of exercise to burn fat; any physical activity can do it, even if you have a good exercise plan, you can even burn calories while you are at rest or you feed yourself. The important thing is the increase of the heart rate, since this is what will cause the body to start burning calories.
According to the prestigious American College of Sports Medicine, 20 minutes of aerobic activity 3 times a week is recommended to lose weight. To maintain a good physical condition, the activity must be done at least 10 minutes, twice a week, at more than 60% of the maximum heart rate. If you stop exercising, in two or three weeks your physical condition will deteriorate, and if you suspend it for more than three months… you should start over.
In addition, the exercise must be gradual; If we burn too many calories more than we eat or very high at the beginning, we will feel so tired that we can not do the training and we will not eliminate body fat. The reduction of calories should be done gradually every week until reaching the desired difference.
In conclusion: the key to burn fat is, beyond the type of exercise you do, in energy consumption. In fact, you should burn more calories than you consume. Therefore to perform the calculations properly, you should also know how many calories enter your body daily. And that can be calculated by the meal plan or the calorie tables of the different foods.
Let me make two more considerations. One, that exercise is always healthy, even when you do not need to lose weight, since the current lifestyle promotes sedentary lifestyle and stress. Adopting simple habits changes, you can start moving and lose weight without going to the gym:
- Use the stairs instead of the elevator;
- Walk one hour per day;
- Move in the shower, when drying, move 10 minutes for each hour that you stay still;
- Perform fifteen minutes per day of abdominal exercises;
- Perform 10 push-ups per day;
The other, that currently technology allows you to measure the calories you consume , heart rate, and many other data that you can collect while you exercise, either on your mobile device or in the exercise device panel if you perform at home or in the gym.
However, it is important to know in advance how many calories you will consume in order to design your exercise plan to burn fat. And that is what we will talk about next.
CALORIE FORMULAS BURNED BY PHYSICAL ACTIVITY
To calculate the calories burned, a coefficient is assigned to each activity that is multiplied by the body weight in turn multiplied by 2.2, and finally by the practice time in minutes. Do you find it difficult? Let’s see it in numbers:
Coefficient of activity x (weight x 2.2) x time in minutes = calories burned
Example: suppose you weigh 70 Kg. And wish to take moderate 30 minute walks. The table indicates that the coefficient of the moderate walk is 0.048, so applying the formula we have:
0.048 x (70 x 2.2) x 30 = 222 Kcal burned.
Analyze this table:
|Activity||Coefficient of the activity|
|Walk on stairs||0.071|
|Surfing and swimming||0.078|
|Dance in the disco||0.049|
|Riding a bike at 16KM / h||0.049|
|Riding a bike at 20 km / h||0.071|
|Hike at 5 Km / h||0.029|
|Walk at 7 Km / h||0.048|
|Trot at 8 Km / h||0.06|
|Trot at 11 Km / h||0.092|
|Race at 13 Km / h||0.104|
|Race at 16 Km / h||0.129|
It seems much simpler already, is not it? Although perhaps knowing that according to the tables of calories most consulted, an adult person needs between 2000 and 3000 calories a day to develop their activities, you think it would be impossible to consume more calories daily than you eat. Actually the body’s own survival activities plus your daily activities consume 60% of the calories ingested, so the exercise should consume the remaining calories and a little more if you want to burn fat and lose weight.
This is where the meal plan combined with exercise and changes in lifestyle comes in, which is the real formula that will allow you to burn body fat, lose weight and at the same time feel healthy, healthy and full of energy .
INDICATIVE TABLE OF EXERCISES TO BURN FAT
To save you the work with the calculator we have made for you this indicative table of exercises to burn fat. Here you will find different activities and the calories that can be burned with thirty minutes of exercise or completion of each activity. Read it and put it into practice! The results will surprise you.
|To go down the stairs||210|
|Slow walk (3 Km / h)||75|
|Hike (5 Km / h)||150|
|Quick walk (6 Km / h)||180|
|Very fast walk (7.5 km / h)||240|