How many calories are burned by doing push-ups in different positions?

How many calories do push-ups burn?

Quite a pressing question for many.
Let's try to figure out in detail how many calories push-ups burn. Why is this even needed? To understand how to properly build your training plan and nutrition. After all, we all know that to gain muscle mass, you need to consume more calories than you burn. To lose weight, on the contrary, you need to spend more than you consume.

For normal existence, men require approximately 1700 kcal per day, and women – 1300 kcal. Naturally, it still depends on weight, individual characteristics, and, most importantly, the rhythm of life. The type of activity directly depends on the “energy consumption” of the body.

The average person working in an office burns from 2200 to 2800 kilocalories, depending on the intensity of traffic. While during intense physical work this figure will be 3500-4000 kcal, and during very heavy physical activity - up to 5000 kcal.

Lifestyle is important, and you need to base your training on it. Therefore, many people strive to find out how many calories are burned during push-ups. It is worth noting that mental activity, although less costly, also consumes a certain amount of calories.

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Briefly about calories and calorie content, their importance for the human body

Anyone has ever heard the word “calorie”. But not everyone understands what this really means. The term itself appeared to the world in the 19th century. French scientists used the word “calor” to describe the unit of combustion temperature. The famous chemist Wilbur Atwater divided foods into carbohydrates, fats and proteins. Since then, the entire energy value of the product began to be measured in calories.

Actually, in terminology, a calorie is the amount of heat with which the temperature of 1 gram of water increases by 1 gram Celsius. In classical physics, heat energy is measured in joules; in everyday life, it is customary to count it in calories.

Note! 1 calorie is equal to 4.1868 joules. Many people are scared by the word kilocalorie, but here everything is simple. There are 1000 calories in one kilocalorie.

Each person has the necessary minimum number of calories for the normal functioning of the body. Calories are needed for our life. They fill our body with energy, which is necessary for breathing, work, rest and even sleep. Energy nourishes our cells and gives them the opportunity to grow, divide and repair.

Calories enter our body in the form of food

Calories are presented in three types: fats, proteins, carbohydrates. Each energy component performs its own unique task:

• amino acids from proteins form new cells and muscle tissue;
• fats act as fuel;
• carbohydrates nourish cells.

Calories enter our body in the form of food that we consume. Depending on the diet, a person receives different amounts of energy. For example, 1 gram of proteins and carbohydrates contains 4 kilocalories, and 1 gram of fat contains 10 kilocalories. These components are absorbed by the body in different ways. For example, calories derived from proteins or complex carbohydrates require significant amounts of energy to be fully absorbed.

What is the calorie consumption for push-ups?

Push-ups are a great tool for building an athletic silhouette.

Of course, it’s difficult to become a champion with push-ups alone, but it’s possible to slightly correct your figure. Also:

• This is an affordable and convenient way to strengthen your muscles and spend time benefiting your body and figure.
• The exercise is suitable for absolutely everyone, regardless of age and shape.
• When doing push-ups, the energy needed to perform the movement is lost.

Today there are many variations of the exercise, which differ significantly in energy consumption from each other. Each variation uses a certain amount of calories.

Under standard conditions and in the classic variation, 1 push-up takes 1 calorie. Body position – legs together, hands slightly wider than shoulders, back flat and straight. However, if these are not classic ones, then, accordingly, the energy costs will be completely different.

What muscle groups work during push-ups?

When performing push-ups, the muscles of the following groups are involved:

1. Pectoralis major muscles. Their main function is to rotate the humerus, which is required in arm wrestling. The humerus is responsible for abducting the arm to the side and then adducting it, which is required when lifting weights and throwing. This is also important when moving both arms to the sides. 2. Triceps muscles of the shoulder girdle, triceps. The muscles of this group are also responsible for abducting the arms to the sides. Their development occurs much faster when performing push-ups with hands placed with a narrow grip. 3. Deltoid brachii muscles. Developed deltoid muscles provide a significant visual effect of increasing the size of the chest. Push-ups do not have a specific focus on their development, but, nevertheless, it is these muscles that develop the most when doing push-ups. 4. Push-ups contribute to the qualitative development of the serratus anterior muscles, which are located in the lateral areas of the chest on the upper ribs. 5. Biceps muscles, biceps. Push-ups do not have a direct effect on their development, however, when they are performed, the strength of these muscles increases. 6. Absolutely all the muscles of the abdominal area. 7. Buttock muscles.

Doing push-ups makes your entire body strong and toned. In addition, the speed of performing strikes with both hands after doing push-ups increases, which is important for those who try themselves in oriental martial arts.

Dependence of load on the angle of inclination during push-ups

Depending on the angle of inclination of the body when performing push-ups, the load is distributed as follows:

1. Upside down push-ups. This is possible when doing push-ups not from the floor, but from a bench or threshold, as well as a stool or any other elevation. In this case, the load is placed on the chest muscles in the lower part.
2. Classic push-ups. In this case, everything is determined by how the arms are positioned, but, in any case, the load is placed on the middle area of ​​the chest muscles.
3. Upside down push-ups. This variety requires placing your feet on a bench or stool, or other elevated surface. It turns out that push-ups are performed upside down. This is the most labor-intensive type of push-up; in this case, the main load is on the upper area of ​​the chest muscles.

Thus, we can conclude that when performing incline push-ups, the main load falls on the chest muscles.

Dependence of the load on the width of the arms

There are such variations of performing push-ups with the placement of hands.

Wide hand placement when performing push-ups. This method of performing push-ups requires placing your hands at a distance from each other, which can significantly exceed shoulder width. At the same time, the elbows are spread to the sides.

Such push-ups work the pectoral muscles and are considered classic. The main load is placed on three bundles of pectoral muscles, upper, lower and middle; in addition, the muscles of the back area are subject to indirect load.

Perform push-ups with your hands shoulder-width apart. With these push-ups, the elbows are directed along the body. In this case, the main load is on the triceps.

Narrow hand placement when performing push-ups from the floor. You need to place your palms together and place your legs slightly wider than your shoulders. When bending your arms, you should move your elbows a little back and a little to the sides, while your arms should bend and straighten completely. This type of push-up is quite complex. It requires preparation of the practitioner, while ensuring high-quality development of the triceps, and the shoulder bundles also develop well.

https://youtu.be/XlaXSqfOuNQ

How many calories are 1 push-up?

We have already determined above that one push-up consumes one calorie. But, this is if you perform them according to the classical scheme. Today there are many variations:

We will not consider simple options: from a bench, from your knees, from a wall. In this variation, energy consumption will be minimal.

What indicators affect calorie consumption when performing one push-up? Let's take a closer look:

• Difficulty performing variations;
• Presence of burdens;
• Intensity (determines heart rate);
• Number of approaches and repetitions.

It is worth noting that the ideal calorie expenditure is achieved at a heart rate of 120 beats per minute. To do this you need to work hard and intensively.

Push-ups training program: diagram and description

A program for beginners is usually built on this principle. Three push-ups are performed for each approach. The break between the first approaches is one and a half to two minutes; in just one set you need to do ten approaches. After the tenth approach, the athlete rests for three minutes, and then performs two more approaches with the maximum possible number of repetitions (push-ups). The pause between these approaches is also three minutes.

Initial level of push-ups table

At the first level, the athlete performs ten repetitions during one set. The pause between approaches is still no more than two minutes. In the final part of the workout, he does two sets of maximum repetitions, resting three minutes between sets.

First level of push-ups table

At the second stage, in the first part of the lesson, approaches with fifteen repetitions are performed, otherwise everything remains the same.

Second level push-ups table

Then the number of repetitions in the first part increases to twenty-five.

Third level of push-ups table

And after mastering this level, the second part becomes more complicated: instead of two approaches with the maximum number of repetitions, five such approaches are performed, with three minutes of rest between them. The number of repetitions in each approach of the first part is thirty times.

Fourth level of push-ups table

At the last level, the number of repetitions in each approach of the first part reaches thirty-five, and in the second part five final approaches are performed with the maximum number of repetitions performed.

Fifth level of push-ups table

In the future, it will be possible to increase both the number of repetitions of the exercise and the total number of approaches. It is not recommended to shorten the duration of rest between them, because this can lead to muscle overload.

By mastering different ways of performing this exercise, you can get very good results even without exercise equipment, due to the weight of your own body. This approach to exercise minimizes the likelihood of injury and damage to ligaments and muscles.

How many calories does 50 and 100 push-ups burn?

The number 100 has become a kind of standard for many, and not only in sports.
Some training programs recommend performing the exercise at least 50-100 times a day. Or better yet, in the morning and evening for the same number of approaches. https://youtu.be/gVh_TJ7q1gA
What will we get in terms of energy costs if we do 50 or 100 push-ups? Can we burn 50 or 100 kcal respectively? Alas, but not a fact. The indicator for classic ones will vary up to 50 or 100 kcal. That is, with 100 push-ups you can burn about 90 kcal.

However, by increasing the intensity, this indicator can be increased. For example, when using weights and holding your arms wide, you can burn 115-120 kcal in 100 push-ups. Therefore, 1 kcal for 1 push-up is a conditional starting point that can only be approximately measured.

How to do push-ups to burn calories

Push-ups are good for eliminating excess weight, as they can burn calories efficiently and quickly. At the same time, to achieve the maximum effect, correct execution of the exercises is required, in compliance with all the nuances required in this case.

How to do it correctly

The best effect for achieving burning the maximum number of calories is obtained by using the push-up method with your arms spread wide. This means that you need to place your palms about 15-20 centimeters wider than your shoulders, and it should also be noted that there should be support under your hands. These features of the exercise provide high-quality work on all pectoral muscles. The triceps are worked by using a narrow palm position. The head should be in line with the spine, the abs tense. The effect of performing this type of exercise can be achieved after just a few weeks of regular practice.

To burn calories, push-ups can be done using only one arm. It doesn’t always work out right away, but with the help of such an exercise the muscles of the shoulder girdle can be effectively worked out. When starting to do push-ups, you can use the classic position of your hands, only increasing the load over time.

Calories are burned effectively by doing clap push-ups. At first, some difficulties may arise when performing this exercise, but over time, the practitioner gradually adapts and gets the maximum effect from performing the exercise.

How to breathe correctly

Proper breathing when performing push-ups is very important, since if it is performed incorrectly, problems with cardiac activity may occur. The following method of performing breathing during push-ups is recommended. When the body moves to the lower position, air is inhaled, and it is imperative to fill the abdominal area with air as much as possible. As you rise to the top position, you should exhale slowly. In other words, exhalation must be performed when making the greatest effort. The rule is simple and it is recommended to follow it when performing other exercises.

The main mistake when doing push-ups, which beginners often make, is holding their breath while doing the exercise. In such cases, oxygen deficiency may develop, which can cause fainting and loss of consciousness. Of course, when doing push-ups from the floor, you shouldn’t let this happen; push-ups should only bring benefits and not cause harm.

Calorie consumption calculation

Metabolism cannot exist independently without consuming calories, and vice versa. Metabolic processes that occur in the human body are directly related to the so-called energy exchange. The unit of energy is the calorie.

Heart, respiratory system, liver and kidneys - these internal organs account for the greatest energy costs. They are not interrupted even at rest. Scientists have found that in one hour, every kilogram of the body burns 1 kcal, which in total gives us about 1800 kcal per day.

These figures are very ambiguous, as they depend on many components. To keep your body in good shape, consume the maximum possible amount of kilocalories - resort to active physical activities so that the muscle work is very intense. An online table and flow analyzer will help you calculate all the necessary data.

How can a girl learn to do push-ups? 3 lightweight options

The ideal option for beginners from scratch is to perform a program of movements in a simplified form. Classic push-ups should be started once you have adapted and gained the skill of doing push-ups from higher surfaces.

Wall push-ups

This exercise is a lighter version of push-ups.

1. We stand against the wall at a short distance. We rest our hands on the wall. Place your palms at chest level, shoulder width apart.
2. We lean on our hands and perform push-ups against the wall, bending our elbows until our forehead touches the wall.
3. We bend and straighten our arms slowly and smoothly, keeping our knees and back straight.

If you want to increase the intensity of this exercise, you can move more than one step away from the wall.

You can start with ten exercises, increasing the number of repetitions each time. When you raise your arms, the load will double. Once your muscles are accustomed to the load, you can begin to perform more complex types of push-ups.

httpv://www.youtube.com/watch?v=embed/dU-vd9k3wDg

Bent over from the bench

1. Feet together, palms resting on a gymnastic bench, sofa, bed, table, window sill. Arms are straightened shoulder-width apart.
2. We perform push-ups by bending our elbows, as in the previous version.

It is recommended to start performing these exercises for girls with a high support, gradually moving to lower options. When doing push-ups from a high support, you need to firmly fix the abdominal and back muscles and not bend in the lower back.

The exercise works well on the lower part of the chest muscles. We use the same muscles as in the classic version of the exercise, but they are loaded much less.

httpv://www.youtube.com/watch?v=embed/jZF1DJVTx3A

From my knees

Knee push-ups are great for beginners if you find the more advanced variations too difficult to perform.

This exercise is performed in the same way, with the only difference being that the knees are located on the floor. Focus on your lower back – it should not bend.

The same muscles are loaded as in the classic version, but the load is lighter. By performing these exercises, you can perfectly work the muscles of the chest, shoulder girdle and arms.

httpv://www.youtube.com/watch?v=embed/fE9hW00gqWs

Online calculator for calculating calorie consumption

This counter is very convenient to use, since the counting is completed in a fraction of a second:

• indicate body weight;
• type of activity (sports, fitness, sedentary work, entertainment);
• time spent;
• the system will calculate the result.

When one gram of protein is broken down, 4.1 kcal is released, fat – 9.3, carbohydrates – 4.1. Every second of our lives, we lose energy by releasing heat into the environment. The intensity of heat exchange depends on activity or inactivity.

On average, the daily energy expenditure of the average representative of the stronger sex fluctuates around 2500-2700 kilocalories, the weak - 2000-2200. But all this is very approximate data, because a spread of 200 units can cause the appearance of fat deposits.

It is better to use a modified version of the Mifflin-San Geor daily calorie consumption formula, which takes into account your parameters, level of activity - and therefore provides more accurate data. When counting calories for weight loss, weight consumption is determined according to height:

• for men: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) + 5) x A
  ;
• for women: (10 x weight (kg) + 6.25 x height (cm) – 5 x age (g) – 161) x A
  , where:

A1 – minimum activity, =1.2;

A2 – weak, =1.375;

A3 – average, =1.55;

A4 – high, =1.725;

The arithmetic of the numbers is quite simple: when losing weight, you should increase calorie consumption in relation to consumption, when gaining weight - vice versa, and with a normal lifestyle these indicators are equal. The balance is contained in the elementary equation for measuring calorie expenditure:

Nutritional value of foods eaten = energy loss

To calculate your daily kcal consumption, you can also use a calorie consumption analyzer.

The main source of loss of extra pounds per day, for both women and men, is sports. It improves well-being, has a positive effect on health, muscle tone, coordination, balance, reaction, promotes the development of logical thinking and helps get rid of hated centimeters.

Even the most insignificant effort or movement brings you one step closer to your goal, and a long period of training will allow you to do this by leaps and bounds, because the main consumption of calories by a person occurs precisely during physical activity. To make it easier to determine how much you spend per day for certain exercises, we suggest using the following table of daily calorie consumption :

No less effective exercises include:

• bench press;
• cardio exercises;
• power training;
• burpee (with 1 approach, calorie consumption - 1.43);
• bar;
• rocking the press;
• pull-up exercises;
• push-ups and push-up exercises;
• in various other sports.

It would be rational to plan your individual training process, which will correspond to your lifestyle, capabilities and skills (this means highly coordinated sports). Join a gym, fitness class or swimming pool, go for a morning jog (you can even get results from jogging and running in place) or exercise right at home. At the same time, you can achieve results faster in the gym using simulators. The most important thing is to lead an active lifestyle!

Sports and physical exercise are effective, but in addition to special loads, energy is lost during various types of activities - even during ordinary daily activities and household chores that we did not even suspect:

• eating;
• hygiene;
• talking on the phone;
• working on a computer;
• making the bed;
• Hair Styling;
• dressing/undressing;
• taking a bath;
• Reading books.

The base and average calorie consumption per day is, on average, lower from such activities than from working out in the gym. And yet, such seemingly insignificant actions also help the body to stay in good shape! The data is shown in the table:

Often, in order to bring yourself back to normal, it is enough to simply use the above tables of basic and average consumption, formulas, and a calculator. And understand that after spending a certain amount of energy, we will be able to eat food, the energy value of which coincides with the energy spent (for those who want to lose weight, come Links to authoritative sources

Course of 100 push-ups in 6 weeks

Before starting the training program, they take a test to determine their level of readiness.
Do push-ups from the floor as many times as possible. Based on the results, the degree of preparation is determined:

1. 5 or less - 1;
2. 6-12 — 2;
3. 20 or more - 3.

Taking these indicators into account, the table shows recommendations for each group. The training is designed for 3 times a week with a day off in between.

1 Week

Day 1 (pause between exercises - 60-90 seconds).

Day 2 (pause between sets - 90-120 seconds).

Reduce the pause between sets.
Day 3 (rest - 120-150 seconds).

2 week

Day 1 (pause between sets - 45-60 seconds).

Day 2 (rest - 90 seconds).

Day 3 (pause - 120 seconds).

3 week

Day 1 (break between sets - 60-90 seconds).

Day 2 (break - 90-120 seconds).

Day 3 (break - 120-150 seconds).

4 week

Day 1 (rest 60 seconds between sets).

Every day it will become easier to do push-ups.
Day 2 (rest - 90 seconds).

Day 3 (pause - 120 seconds).

5 week

Day 1 (break between sets - 60 seconds).

Day 2 (break - 45-60 seconds).

Day 3 (break - 45 seconds).

week 6

Day 1 (rest 60 seconds between sets).

Day 2 (rest - 45 seconds).

Day 3 (pause - 45 seconds).

If it was not possible to achieve the results indicated in the table for any of the weeks, you should repeat the previous course. After the final workout, rest for 2 days and do maximum push-ups. If everything was done correctly, the result will be at least 100 push-ups.

If you fail to achieve the desired results, start over.

About the rate of consumption and burning of calories by a person depending on lifestyle and physical activity

There is a necessary minimum for the survival of the human body. It is 1680 kcal for an adult man of average weight, and 1330 kcal for an adult woman. People also spend their calories differently. Someone spends time in the gym, another sits at the bar with a glass of beer. Energy consumption will be radically different.

The profession in which a person is engaged largely determines his energy consumption. After all, you have to spend most of your active time at work. It is worth considering in detail how many calories are spent on different jobs:

• office work that does not require muscle expenditure. Example of a profession: receptionist, librarian, office worker spend approximately 2200–2500 kilocalories;
• little muscle activity while sitting. The labor of a teacher, seller, or jeweler costs 2650–2800 kilocalories;
• work associated with movement and slight muscle load (doctor, postman, waiter). Their consumption is about 3000–3150 kilocalories;
• intense muscle work - the work of a mechanic, fitness trainer, painter requires expenditures of up to 3500 kilocalories;
• heavy physical labor: loader, shop worker, athlete - a little more than 4000 kilocalories;
• very heavy physical activity, costs up to 5000 kilocalories. This is the work of a miner, metallurgist, mason.

We can conclude that mental work on calories is less expensive. This means that if the work is not very physically tiring, then you need to seriously think about proper nutrition and regular physical activity.

Regular physical activity is important

Technical errors

Technical errors are an integral and useful part of any learning experience. Therefore, there is no need to be very upset because of them and scold yourself. They must be recognized, accepted and immediately tried to be corrected. If there is no coach or experienced assistant nearby, then at first you can film yourself, this is the best way to see and correct mistakes when performing push-ups. Most often, beginners are haunted by the following mistakes:

• The pelvis sags or is raised too high. Sometimes a person unconsciously takes this position, usually due to weak abdominal muscles. It’s more convenient and easier to do push-ups this way, because part of the load is transferred to strong legs.
• The arms are too wide apart. Again, this is due to the desire to make things easier for yourself. The wider the position of the hands, the smaller the amplitude of the exercise, but at the same time the effectiveness of push-ups decreases significantly. This is a common self-deception that needs to be eradicated, remembering that in training, quality is primary, not quantity.
• Insufficient amplitude. In an effort to complete the push-up schedule, sometimes beginners resort to a trick, saving strength and not lowering the body deeply enough. This not only significantly reduces the productivity of training, but also instills incorrect push-up technique. It makes more sense to admit that the program is currently too complex and make adjustments. The message is simple: it’s better to do five push-ups well than twenty poorly.
• Jerks. The exercise should be performed smoothly, without jerking or jerking, which appears from lack of strength.
• Extended elbows. Sometimes, in an effort to compensate for the lack of arm strength, the push-up person turns his elbows almost perpendicular to the body, although they should make an angle of approximately 45° with the body.
• Head lowered to the floor. This position makes breathing difficult and removes part of the payload from the shoulder girdle. If at first it is difficult to keep your head up, you can imagine a point on the floor about a meter in front of your head and continuously look at it.

Push-ups: calories, how much is consumed

Push-ups are an affordable and convenient way to train to strengthen muscles. These exercises are suitable for people with virtually any physical fitness level. Such workouts are perfect for a person at any age. There are many options for performing push-ups, everyone can find a suitable load for themselves.

Of course, push-ups burn a fair amount of calories. It is important to consider the following factors:

• body weight;
• physical training;
• amount of time spent;
• training intensity;
• execution technique.

Under standard conditions: arms slightly wider than shoulders, legs together, back straight - one push-up will take 1 calorie. Therefore, in order to burn a sufficient amount, for example, 100 kilocalories, you need to do 1000 push-ups from the floor.

Push-ups

How many calories does a fist push-up burn?

When doing push-ups with fists, the muscles work a little differently. In this version, the emphasis is not on the palms, but on the knuckles. The support area becomes smaller, and the load becomes larger. Here the main tension goes to the shoulders and pectoral muscles. It is also recommended for those who have problems with their wrists.

When performing a fist push-up exercise, a person burns 2 calories in one approach.

How many calories are burned when doing push-ups 10, 50 and 100 times?

Doing 10 push-ups burns 6-8 calories.

Doing 50 push-ups burns 40-50 calories.

Doing 100 push-ups will remove up to 100 calories.

Push-ups

Push-ups are a great calorie burner

From the first days of training, everyone who is struggling with the threat of excess weight can’t wait to hear how many calories are burned in 1 push-up. This indicator is equal to one calorie. But provided that you do push-ups correctly, act quickly and energetically - and for this you need to work hard, train for several days, without overloading yourself, but actively moving towards progress.

If you have reached the number of hundreds of push-ups at a time, it means that you have already gotten into good physical shape and are absolutely spending 100 calories in one such approach. While push-ups are difficult for you, and you are not sure of the perfect technique, don’t be discouraged, try to increase the number of calories you burn with the duration of the workout.

As you know, push-ups are a gymnastic exercise that involves a significant load. In an hour of such gymnastics you can lose about 690 Kcal. Based on this figure, you can calculate that, for example, in 10 minutes of push-ups, although not ideal yet, you will spend 115 calories. This is the best answer to the question of how many calories are burned during push-ups for beginners. At first, quantity helps make up for shortcomings in quality.

Energy for the body

A calorie is a unit of energy. The incoming “fuel” is used during movement, metabolic processes, and in the functioning of organs and vital systems. Energy is required even when a person is sleeping. The amount of energy required depends on gender, physical parameters, metabolic rate and daily activity. Undigested calories remain in the body to ensure survival.

In the male and female body, unspent calories accumulate in different areas of the body in the form of fat cells, which is due to differences in hormonal levels. In women they accumulate in the lower abdomen, on the sides and buttocks, and in men in the lateral and middle abdomen. The process of burning calories in men and women also differs.

The process of burning reserves starts only when the incoming calories are not enough for the body. In this case, it begins to generate energy from reserves.

There are 3 mechanisms for burning calories:

1. Physical activity. Performing any action requires energy. So, per day, a person who does not engage in sports spends 10-15% of calories simply for movement. An increase in physical activity leads to an increase in the percentage of energy expended.
2. Nutrition. During the digestion of food, the body uses 10-30% of the energy received.
3. BX. The body also uses energy for metabolic processes, blood circulation, and organ function. For this, the body uses 60-80% of the energy received.

How many calories the body burns and how many remain in reserve depends on a person’s lifestyle, body structure, physical and mental health and nutrition.

We spend calories not only on movement and some actions. There is such a thing as basic metabolism. Our body spends energy on:

• the work of internal organs (breathing, heart contractions, blood circulation, blinking, etc.);
• chemical processes occurring in cells (production of hormones, breakdown of food, creation of new cells);
• heat exchange (maintaining body temperature);
• muscle action (even when we lie still, some part of the muscles necessarily works);
• thinking (the brain requires quite a lot of energy, and the more intensely we think, the more calories we need).

Every second our body spends energy on vital processes that continuously take place in it.

It is generally accepted that in an hour the human body burns about one kilocalorie (a thousand calories) for basic functions. To avoid further confusion: one calorie (in physics) denotes the energy required to heat 1 gram of water by 1°C. This is a very small volume, so for convenience they are counted in kilocalories (otherwise the numbers will be too long and cumbersome), but they are sometimes simply called calories.

Without taking into account additional physical activity, a person burns (only for basic metabolism) 1 kilocalorie per kilogram of weight. It’s more difficult for women (as usual), their basic metabolism is lower by 10 - 15%, i.e. on average a woman burns 1500 kcal per day, and a man can burn 1700 kcal per day.

What should you eat to speed up the processing of calories?

First of all, it is necessary to consume healthy components that provide a long-term feeling of fullness. These components include foods rich in proteins and complex carbohydrates.

They give the following effect:

1. They provide a long-lasting feeling of fullness,
2. The fiber they contain helps improve bowel function,
3. With proper selection of ingredients of dishes, the functioning of the stomach improves,
4. Many foods rich in complex carbohydrates improve immunity,
5. With proper calorie consumption and an established diet, weight loss occurs at an accelerated pace.

   

In addition, such food improves mood and gives energy. It is especially important to maintain a carbohydrate-protein balance for women, since this component ensures the normalization of natural estrogen production.

Calories for professional activities

The situation is a little more complicated with counting calories spent on various types of professional activities. For example, a person who builds a house is called a builder. But it’s one thing to lay bricks or do installation, and quite another to lead a team and work with drawings and documents. But both activities relate to construction.

There are tables describing calorie expenditure for all kinds of activities. From them it becomes clear that the hardest time is for steelworkers and people who work with heavy hand tools. They spend 8.5 kcal per kilogram. It’s easiest for a bartender - 0.0439 kcal per kilogram (apparently, the nervous costs of communicating with not very adequate people are not taken into account).

The intensity of energy consumption depends on the chosen profession

What is the difference between the activities of a clerk and an office worker, why using a computer burns fewer calories than shuffling papers is very difficult to understand. Why a truck driver burns fewer calories than an actor or a police officer is unknown. Do not forget that the figures given here are very arbitrary; exact calculations are impossible and not necessary.

How many calories are burned when walking?

How many calories are burned when walking depends on physical parameters, metabolic rate, speed and the chosen route:

1. So, for guys weighing 50-60 kg, walking at an average speed for 1 hour burns up to 170-180 units of energy. For girls with the same weight, this figure is much lower - only 100-150 kcal. The higher the body weight, the more energy is expended.
2. In men, 60 to 70 kg are burned from 200-220, in women - 170-180 energy.
3. In men 75 to 85 kg, 213-240 are burned, in women - 195-210 energy.
4. In men weighing more than 90 kg, men burn more than 250 in 60 minutes. walking at a moderate speed, for women - from 220-250 energy.

Since walking at a high speed is difficult for people with large body weight. A person gets tired quickly and cannot walk for enough time. And during a short walk, only the previously generated energy is used, and the reserves remain unused.

Sports activities are divided into aerobic (fitness, aerobics) and strength. Each type of activity has its advantages. Aerobic movements (running, dancing, swimming, cycling, skiing, rowing) make the lungs and heart work harder. The body receives more oxygen, which is needed to burn calories.

Swimming in a pool or pond is a way to burn extra calories.

Different physical activities burn different amounts of energy

It is generally accepted (very, very averagely) that:

• by pumping your abs, you can burn from 4 to 8 kcal per minute;
• jumping rope in 15 minutes will “eat” 170/205 kcal;
• the number of calories burned by swimming can reach up to 550 per hour (swimming pool, not natural body of water);
• dancing will allow you to burn 200/300 kcal per hour;
• yoga (depending on intensity) – 260/400.

To calculate how many calories are burned by squats, you need to accurately time the workout, and then multiply the weight by the time in minutes and a coefficient of 0.095. For example, a person weighing 70 kg will burn 99.75 kcal in 15 minutes. This type of physical activity uses the largest muscles in our body, which means the amount of energy that can be burned also increases.

Even regular squats will help in the fight against extra pounds

Push-ups are a fairly common exercise. But even here, not everything is simple; a lot depends on how you spend calories. You can do push-ups from a height, from the floor, from a wall, from your knees, or classically (straight back and legs). Trainers say that a few minutes of push-ups a day (from the floor) is enough to stay in shape.