You don’t like running anymore? You are not a fan of jogging? Here’s the solution: Alternative exercises that burn even more calories.
Which exercise burns more calories than running ? Running and cycling enthusiasts each claim that their activity is the most intense. They are right about one thing: intensity matters. For high intensity interval training on a stationary bike, Lisa Niren of CycleBar recommends taking an indoor cycling ( spinning ) class.
“Group training strengthens team spirit, which pushes participants to surpass themselves and push their limits,” she explains. High intensity intervals increase heart rate, speed up metabolism and burn fat. ” As a result, it eliminates calories and the metabolic rate rises, an effect that lasts 48 hours after the course. “This prolonged effect, called EPOC (Intensive Post-Exercise Oxygen Consumption), makes this training particularly practical and effective,” she continues. Besides giving you leaner muscle mass, these intervals encourage the body to burn fat, even at rest. ” In a spinning class 60 minutes, a 55 kilogram (120 lb) person will be able to eliminate 700 to 850 calories, depending on the intensity and duration of the effort.
To take advantage of this action and the EPOC effect, you have to keep a high pace, complete the maximum intervals and keep control over your physical form.
There is no question here of a relaxing swim. With the right style of crawl and a high degree of intensity, you may be eliminating more calories swimming than running. “Swimming is one of my favorite exercises that mobilizes all parts of the body while protecting the joints,” says Dempsey Marks, fitness expert and creator of PreGame Fit, a workout program for a healthier life. “Each movement forces you to simultaneously use your legs, arms and core to float.
It’s a good start to eliminate calories by calling on all the muscles. ” She recommends butterfly swimming to speed up the elimination of calories and points out that a 68 kg (150 lb) person will burn 400 calories per half hour. The breaststroke can eliminate up to 375 calories in 30 minutes. To increase the resistance level, swim against the current: you will increase the effort and burn even more calories.
Rowing is one of the best calorie burn exercises. “It’s resistance work that engages the whole body when done well,” says Dempsey Marks. Three of the most important muscle masses are used: back, legs and shoulders.
And you use up to nine muscle groups: biceps, triceps, back, shoulders, latissimus, glutes, quads, hamstrings, and abs ! The more intense the exercise, the more calories you will lose. A 68 kg (150 lb) person can burn 316 calories per half hour. ” Jenny Schatzle, coach and founder of the eponymous program, recommends the following 1,500-meter interval rowing sequence: 300-meter warm-up ; sprint (row quickly and in cadence) over 200 meters; recovery (we keep pace) over 100 meters ; second 200-meter sprint, 100-meter recovery, and final 300-meter sprint.
You don’t have to live near a mountain to experience the physical and psychological benefits of rock climbing , as it can be done indoors. “Rock climbing works virtually every muscle,” says Dempsey Marks. Think about it…
From the tips of your fingers to your toes, important muscle groups are always mobilized, such as the back or the legs. “ The number of calories lost during the climb depends on the intensity, pace and difficulty of the climb. According to her, a 68 kg (150 lb) person can burn 400 calories in 30 minutes.
Inclined conveyor belt
Normal walking won’t eliminate more calories than running, unless you increase the incline and add weights, says Jenny Schaltze. “The combination of a brisk cardiovascular walk with a drop can strengthen the legs, while carrying dumbbells in each hand can increase the heart rate while strengthening the upper body,” she adds.
His 25-minute climb with weights program features a 4-minute warm-up with easy walking on a 3–5 degree incline, then 8 degrees with 2 kg (5 lb) weights for 5 minutes. (With the weights, bend your elbows at a right angle and move your arms back and forth, squeeze your abs, stand straight, and relax your shoulders.) Follow with a 90-second break with no weights or inclines. Resume 5 minutes of walking with weight at 8 degrees of vertical drop and a 90 second break. Finally, 5 minutes of walking at 8 degrees of vertical drop with the weights, 60 seconds of recovery and 3 minutes of final stretching.
If you want an activity that has more of an effect on calories than running and has a youthful twist, relive your skipping exploits ! This easy exercise burns calories quickly and energizes the whole body. “The faster you jump, the more calories you lose,” says Dempsey Marks.
A 68 kg (150 lb) person will burn 375 calories in half an hour of skipping. ” It is an exercise that can turn into endurance training with the acceleration of the jumps. “Go hard for a minute, then resume your regular hopping rhythm,” she advises. Follow this dynamic to optimize the results of your workout while eliminating even more calories. ”
High Intensity Interval Training (EIHI)
Jenny Schaltze advocates any form of EIHI that burns more calories than running. “It’s a concise and very effective workout,” she says. You burn off calories and build muscle without complicated equipment. At each IEH session, I like to combine cardio movements with strength training to make sure the body continues to burn calories after training. ” She advises starting with basic movements interspersed with short pauses.
His 10-minute high-intensity interval training includes 50 jumping jumps, 40 side lunges with alternating left and right, 30 tricep presses (with a chair), and 20 push-ups or flex jumps. Set the timer for 10 minutes and try to repeat the exercise as much as you can.
Strictly speaking, lifting weights for 30 minutes may have less of an effect on calories than running during training. However, its impact on calories occurs in subsequent days (and longer term) as a feedback.
“Lifting weights speeds up the metabolism for 48 to 72 hours after training,” says Robert Herbst, personal trainer and world weightlifting champion. “The moment you lift weights, dilated muscle fibers break ; the body will have to restore them. The body produces new muscle mass in anticipation of future strains. These changes require a lot of energy and therefore calories. In addition, these new muscle tissues burn more calories even at rest, in the same way that a 6-cylinder engine consumes more gas than a 4-cylinder, even when stopped in front of a traffic light. “ Here are some great reasons to add strength training to your workout.
Jenny Schaltze describes burpees as “the exercises we like to hate”. And with good reason ! “After only 5 minutes, you’re soaked and it hurts all over the next day.”
If you’re new to frog jumping, here’s how: Crouch down and put your hands in front of you on the floor, throw your legs back and do a push-up, bring your feet forward to touch your hands and jump as high as possible by clapping your hands above your head. “Frog jumps use all of your muscles.
It’s a power exercise with flexes and push-ups that at the same time generates a significant acceleration of the heart rate, she explains. This exercise gives you optimal results. ” Jenny Schaltze’s 5-minute frog jump workout requires a maximum number of jumps in 40 seconds, followed by a 20-second break, and we start again. A 70 kg (155 lb) person can lose up to 10 calories per minute with these jumps.
The kettlebell is a cast iron or steel weight in the shape of a bowling ball equipped with a handle, for practicing rotary or ballistic movements. They are rightly found in most gyms. “The kettlebell’s unique shape creates instability that requires more abdominal muscle strain than a traditional barbell or dumbbell,” says Grace Albin, Miami trainer and Pilates teacher.
“By their very nature, kettlebell exercises work the back and abdominal muscles simultaneously in addition to the legs and arms. Calorie loss with this type of weight can vary depending on exertion and metabolism. It is generally estimated at 15 to 20 calories per minute. “
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