Nothing is so happy and at the same time motivates you to continue the fight against extra kilos as their decline. It is obvious that every “lost” kilogram brings you closer to your goal. However, hardly anyone wonders how much effort should be put in order to “burn” one kilogram of fat.
How to plan your workouts – remember about variety
Really effective “crunches”
Aby To reduce your body weight by a kilogram of fat, you should burn about seven thousands of kilocalories above the body’s energy requirements. Is it a lot of? It is best to find the answer to this question on the examples below. In an excellent way they reflect how much effort should be put into reducing body weight by a kilogram derived from adipose tissue.
assumptions
Given the examples below are calculated from a woman whose BMI is around 29 (weighs 70 kilograms and is 155 centimeters growth). It should be emphasized that the actual amount of “burned” calories it depends on many variables. These include, but are not limited to: weight and body height, sex, age, training experience, type of dominant muscles muscle fibers, genetic conditions, and the efficiency of systems circulatory and respiratory. Hence, the stated values should be considered only indicative.
Running
Aby “Burn” seven thousand kilocalories our exemplary person should run with at moderate intensity for about 10 hours.
Stepper
If the assumed goal would be achieved on a stepper, then she would have to practice on it at moderate intensity for approximately 16 hours.
Cycling
Ride on a bike with moderate intensity will “burn” our example a person seven thousand kilocalories after about 17 hours.
Swimming
“Burning” seven thousand kilocalories during swimming at moderate intensity would take our exemplary person about 16 hours.
First of all, cardio!
Replaced above, physical activity is cardio exercise. One might ask why w the list did not include modeling exercises, for example so much popular “crunches”. The situation is primarily influenced by the fact that it is it is oxidized during cardio exercises, not during modeling exercises there is unnecessary adipose tissue. This is due to the fact that adipose tissue is “burned” is in an aerobic setting that only cardio exercises can provide (modeling exercises are classified as anaerobic physical activity).
It’s not so simple
Exercise the mentioned exercises for the given time do not guarantee that we will “get rid of” exactly one kilogram of body fat. Moreover, it is almost impossible. Why? In order to answer this question, it is necessary to refer to the physiology of exercise physical. It is assumed that adipose tissue is the basic substrate energy after about 20-30 minutes after starting cardio exercise. Additionally At this point, most of the energy comes from carbohydrates. However, also after that time not all energy is produced from fats. Hence our assumption that performing a given exercise for a specified period of time will allow you to “burn” a kilogram of unnecessary body fat is only a purely theoretical consideration. It aims at in order to visualize how much effort should be put in order to oxidize a kilogram unwanted fat.
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Damian Yefremienko Coach
Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies
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