No matter what your health goals are, exercise can help you get there. It can help you feel stronger, more energetic, happier, and so much more – there are tons of reasons to exercise. If lose weight is one of your goals, you know exercise can help. But first you need to find out how many calories you should burn during your workout to actually lose weight.
The easy way to look at this is that you need to be in a calorie deficit lose weight – You have to burn more calories than you absorb. The not-so-easy part is that everyone at rest burns a different amount of calories that you need to consider before figuring out how many calories you burn while exercising and then how many calories to eat.
For this reason, it can be helpful to consult a nutritionist or nutritionist as they are trained to meet your body’s specific caloric needs. But without one, you can still estimate how many calories you need each day and how much you need to burn while exercising.
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It is important to maintain a healthy mindset during this process. Exercising with the sole aim of “punishing” yourself for what you ate or burned a ton of calories may temporarily motivate you, but the most sustained motivation for exercise comes from something positive, like exercise to relieve stress or have fun to have. Remember that exercise offers so much more benefits to your health and wellbeing than just losing weight or burning calories.
With that in mind, read below for advice from a certified trainer, Brooke Taylor, on the best strategy for achieving your weight loss goals.
How Many Calories Should You Burn To Lose Weight?
If your goal is to lose weight and track calories, your goal is to burn more calories than you are consuming, creating a deficit. In order to do this, you should consider yours Basal metabolic rateThis is the number of calories your body burns at rest. Then take into account how many calories you are eating per day.
Once you have the total calories you will burn at rest and eat in a week (multiply your BMR by 7 and your calorie intake by 7), you can then adjust your calorie intake and exercise so that you aim to burn around 2,000 calories per week, that Taylor gives to most customers.
According to Taylor, losing a pound or two each week is a healthy goal. One pound equals 3,500 caloriesand you can split up how you are creating this deficit. She recommends burning 2,000 calories a week from exercising and then cutting 1,500 calories a week from your diet, resulting in about 214 fewer calories per day.
A general rule is to burn 400 to 500 calories while exercising five days a week. Remember that the number of calories you burn during a workout depends on your weight, gender, age, and many other factors. However, this number is a good place to start. For example, a man who weighs 200 pounds will burn more calories doing the same workout as a woman who weighs 130 pounds.
“Everyone’s body is different, so it’s very important to work with certified professionals to personalize a program for you, monitor your program, make suggestions, and make changes if necessary,” says Taylor.
How to track calorie consumption while exercising
Most fitness trackers, including Fitbit, Apple Watch (399 US-Dollar bei Apple) and Whoop, will tell you your calorie consumption for each workout. This is usually based on your heart rate and other personal information that you entered into the device settings when you set it up (such as weight, age, and gender). Taylor says she has been a fan of the Polar heart rate monitor ever since Chest belt monitors (like Polar) tend to be more accurate than trackers that you wear on your wrist. Neither of these devices is completely accurate, but they can bring you closer.
You can also use an online calculator where you select the type of exercise, your age, gender and weight, and the duration of the exercise.
According to Taylor, the main factors that determine how many calories you burn during an exercise are:
Heart rate training zone: Your Pulse rate Zones show “how hard you are rushing and recovering,” says Taylor. “Your heart rate changes daily. So if you know how much you burn and which zones you are training in, you can only achieve your goals so much faster. ”
Your natural resting heart rate: Everyone has a unique one Resting heart rateand a normal range is between 60 and 100 beats per minute. According to Taylor, when you have a higher resting heart rate, your training needs to adjust accordingly. “These customers usually level up pretty quickly and stay in higher burn zones longer, so they need more breaks,” says Taylor.
your weight: “If someone weighs 120 pounds, they burn less per hour than someone who weighs 180 pounds,” says Taylor.
Types of workouts: “How you train is important,” says Taylor. For this reason, you should choose a fitness routine that includes both cardio and strength training, even if strength training doesn’t burn as many calories as your cardio workout. Building more muscle over time will help you burn more calories when you are at rest.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor or other qualified health care provider with any questions about a disease or health goals.
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