Are you on a quest to shed some extra pounds or boost your overall health? You’re in the right place! ETNT connected with Rachel MacPherson, CPT, an ACE-certified personal trainer at Garage Gym Reviews, to bring you the scoop on the best exercises for burning calories effectively.
How Does Calorie Burning Work?
The calorie-burning process is essentially your body converting what you eat and drink into energy, driven by your metabolism. Factors like your muscle mass, body size, age, and daily activity level play crucial roles. “The more muscle you have, the more calories you burn—even while resting,” MacPherson notes. This means that as we age and potentially lose muscle, our calorie burn decreases, but this can be countered effectively with strength training.
The Top Calorie-Burning Exercise: Running
According to MacPherson, running reigns supreme for calorie burning. “A brisk 30-minute run at 10 mph can torch approximately 594 calories for a person weighing 155 pounds,” she explains. While maintaining this pace might be challenging, even more moderate running speeds still offer significant calorie-burning benefits.
Why Combine Cardio With Strength Training?
While running is effective, MacPherson emphasizes that cardio alone might not be the most efficient way to burn calories due to the ease of offsetting exercise with high-calorie foods. She suggests creating a calorie deficit through a balanced diet, staying active throughout your day, and incorporating regular strength training to achieve the best weight-loss results.
Additional High-Calorie Burning Exercises
- Strength Training: This is vital for maintaining a healthy metabolism. MacPherson recommends engaging in strength training two to five days per week to avoid metabolic slowdown and promote muscle growth, enhancing your calorie burn even when you’re not actively exercising.
- Walking: A simple yet effective low-impact exercise, walking can significantly increase your daily calorie expenditure. Incorporating walks throughout your day, whether during breaks at work or in your neighborhood, can add up to substantial calorie burning.
- Recreational Sports: Engaging in sports you enjoy keeps exercise enjoyable and consistent. “Playing sports that you love contributes to stress relief, which is crucial for weight loss,” MacPherson advises.
Maximizing Your Calorie Burn
To make the most of your workouts, combine strength training with cardio, focus on eating a healthy diet, and optimize your exercise regimen by reducing rest times between sets. Supersets can also help keep your workout intense and efficient. Lastly, getting ample sleep and focusing on recovery will ensure you have the energy to perform at your best, maximizing your calorie burn.
By understanding and utilizing these principles, you can tailor your fitness routine to not only burn calories but also to enhance your overall health and wellbeing. Dive into your fitness journey with these expert insights and make your workout count!
Sources referenced in this article
- https://www.ncbi.nlm.nih.gov/books/NBK235013/
- https://www.ncbi.nlm.nih.gov/books/NBK572145/
- https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- https://www.sciencedirect.com/science/article/abs/pii/S1095643323001332?via%3Dihub
