Exercise Calculator – So you’ve done the math and know that to lose about 2 lbs. per week, you’ll not only have to cut 500 calories daily, but will also have to add 500 calories worth of extra activity. So where do you start?
Here’s a few tips for choosing the right exercises for weight loss and what activities will burn 500 calories per day. There is also an activity calculator that follows which you may find helpful.
What works best for weight loss? High Intensity vs Low Intensity Exercise:
It is best to include both low-intensity and high-intensity workouts throughout your week.
High intensity exercise burns more total calories in a shorter time, and has a greater effect on the chemical signals controlling hunger than low-intensity exercise. According to a study published in the American Journal of Physiology aerobics were most effective in decreasing the amount of gherlin (a hormone which triggers hunger) and increasing the amount of peptide YY (which promotes feelings of satiety/fullness).
Low intensity exercise, weight lifting for example, has a similar effect on appetite control but to a lesser extent. You do burn more fat during these types of workouts, but not as many total calories. Hence, you will have to exercise for a longer period of time to create that 500 calorie deficit and it will not curb appetite as effectively. Despite this, keep in mind that the muscle built through strength training increases your resting metabolic rate and tones your body. This helps with long-term weight control and creates a physique that you’ll feel proud of.
The amount of calories you actually burn during exercise varies by your weight. Generally, the more you weigh, the more calories you burn in less time. Other factors, such as lean muscle mass and metabolism also play a role. Thus, the following is just a guideline.
For specific amounts of calories burned at your weight try the following Activity Calculator:
*At 150 lbs., the following activities will burn 500 calories*
Workouts that burn 500 calories:
At the Gym:
Step Aerobics – 45 minutes
Elliptical Machine – 50 minutes
Circuit Training – 55 minutes
Calisthenics (jumping jacks, sit-ups, push-ups, pull-ups) – 55 minutes
Get Outside:
Jump Roping (moderate pace) – 45 minutes
Bicycling – 55 minutes
Jogging – 1 hour
Brisk Walk (5 miles/hour) – 55 minutes
Moderate Walking (3.5 miles/hour) – 2 hours
Around the House:
Gardening – 1 1/2 hours
Mowing Lawn – 1 1/2 hours
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Have Fun:
Swimming (moderate pace, 50 yards/min) – 55 minutes
Football (touch, flag, general) – 55 minutes
Ultimate Frisbee – 55 minutes
Beach Volleyball – 55 minutes
Boxing (sparring) – 50 minutes
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