How to Burn Calories
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Just about everything you do burns calories. It's true. You burn calories just sitting still. Your body burns calories while digesting food. You burn calories from chewing gum. But. Yes, there's a but.
You will not burn enough calories to maintain a healthy lifestyle just by relying on these kinds of calorie burners. The most efficient way to burn calories is through cardiovascular exercise. Consistent cardio exercise at a level that challenges you is the best way to burn calories, whether you are trying to maintain your weight or lose weight.
What is a cardio workout?
Cardio exercise is movement that raises your heart rate for a period of time like 20 to 30 minutes, or even longer. During your cardio workout, you should be sweating and breathing hard during the most intense part of your workout.
How do you know your workout is enough cardio?
Stay within your target heart range or use the simple Talk Test to make sure you are working at a good intensity. If your intensity is too easy, then your workout won’t be as effective. On the flip side, you could hurt yourself by working at an intensity that is too hard. What’s the Talk Test? You should be able to comfortably answer a question while exercising. Gasping and too out of breath to get the words out? You are probably overexerting yourself. Are you able to carry on a long discussion without a problem? Probably not exerting yourself enough.
How often should I exercise?
You should aim to work out five or six days a week. But, if you are new to exercising, then go for a minimum of three days a week. Gradually up the intensity of your workouts, and start increasing the frequency.
But don’t forget to give yourself rest days too. Recovery is good for the body (as long as it has something to recover from).
How long should I exercise?
It can range from 20 to 60 minutes, depending on your fitness level. Start out at what is comfortable for you, but don’t hesitate to push yourself a bit further. The more minutes you exercise after those initial 20 minutes, the more calories you are burning.
You don’t have to do your entire workout at once. If you do several mini-workouts throughout the day, you can easily fit 60 minutes in. The minutes add up quickly if you pay attention and plan.
Calorie Burning Exercises
Seriously, just about anything can burn calories, but effective calorie burners are those that get your heart rate up.
Walking
Running
Bicycling
Aerobics
Swimming
Rowing
Skating
Unfortunately, some ineffective calorie burners are:
Sex (I know it sucks...but you can't count it as cardio)
Sleeping
Sitting Around
Eating
Strength Training (it is so good for you, and everyone should do it, but it should be done in addition to cardio)
More Health & Fitness Hubs by Stacie Naczelnik
- How To Lose Weight the Healthy Way
In a world full of quick fixes for losing weight, finding the best way to drop those pounds can be confusing. It is important to remember that the "quickest way" is rarely the healthiest way, when it comes to losing weight. - Running for Beginners
Recent studies have shown that older people who run are healthier than those who don’t. Here are three options for beginners who want to start jogging on a regular basis. - Balance Your Day with 5-A-Day
Simple methods to help you get your five vegetables and fruits in each day. Learning how to measure servings sizes will help you reach your daily goal, every day. - The Truth About Ankle & Wrist Weights
Are ankle and wrist weights safe? - How to Choose a Pedometer
Did you know that the average American only takes about 5,000 steps a day? Learn how to choose the best pedometer for you.
Does Sex Count as Cardio?
- How many calories does sex burn?
For all of you wondering why I listed sex as an ineffective activity for a cardio workout, check out this article on the SparkPeople website. I bet it will answer a lot of your questions.
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Although lifting itself may not burn calories, you burn more calories during your cardio workouts if you have more muscle. Lifting is an important part of steady cario and calorie burn!
Ashley: Totally. Strength training (which is not just lifting weights) is so important. And the stronger your muscles, the more calories you will burn while doing cardio AND at a resting heart rate.
I really like the advice.
I did not know about the stronger muscles burning more calories thing. I thought you burned calories based on the activities you did?
The number of calories you burn during a specific activity will be different from someone else doing the same activity. Let's pretend that you burn 100 calories doing jumping jacks for 10 minutes. Someone at a different fitness level could burn 112 calories or 90 calories for that same ten minutes.
Your fitness level depends on a lot of things: how often you exercise, the intensity of your exercises, the kinds of exercises you do (strength training and cardio), etc.
I love fitness hubs and tips to burn calories. ;-) Great to "see" you still hubbing away - over 300 hubs! Kudos. Can you burn calories in the 30 hubs in 30 days challenge? LOL!
Very good info thanks for sharing...
I think walking is simple to exercise , save for cardio and have benefit to prevent diabetes. more result is running. two thumbs up article. please visit me back.
Stacie, thanks for the advise. I have borderline high blood pressure and whenever I exercise on a regular basis, I notice that it is normal. So thanks for the reminder...I'm on my way out the door..
Thanks
thanks for sharing, been doing 30-45 min excercise routine before going to work. Keeps me going for the rest of the day.
Great points about the intensity factor and weight training. Both are so crucial to the overall fitness outcome- whether it be weight loss, toning, or shaping. Many people fail with their current workout regimen simply because they have misconceptions about how hard to workout. Simply put, losing weight and transforming your body and overall health is very hard work!
Well, the whole point is...Get Moving! Thanks for the insight. In the last 6 months, I have lost 43 pounds! I did this by working in my 75-85% cardio zone, weight training, and lest I forget, cutting caloric intake to 1200-1400 calories a day. I have been working out six days a week, and it really makes a difference staying up in the 75-85% zone. I look and feel so much better! Keep on sharing!
Great Hub! When I started doing cardio at the gym I began to lose a lot of weight. Well that and watching what I eat.
Can you burn calories by THINKING about burning calories?
Thanks for the reminder why cardio is so important in weight loss and health.
It's also important to remember that each calory you don't eat is a calory you don't have to burn.
Great article! I used to be in shape until my RA and fibromyalgia took control over me. I'm building myself-up with walking...soon would like to be in a marathon...
Keep positive and never give-up...helps me:)
Just getting up and moving around can really do wonders for those who are sedentary. I myself am a runner and it does a fairly good job of keeping those extra pounds off that want to creep on now that I am older.
Thanks for the reminder why cardio is so important in weight loss and health.03234973301
Great hub...thanks for the info.
weight training will help you burn more calories during the day after workout..helps the metabolism speed up, the more muscle you have the more calories burned at rest..days you lift weights you will burn more energy that day..
Very concise & efficient info. I had been planning to start cardio excercies but wasn't too sure about the best one, thnk you for sharing ur knowledge with us :)
You have a solid list that will help a lot of people out. Nice job.
Those are some nice tips. I never knew that 20 mins is all you needed to make a difference. I always was under the mistaken impression it needed to be an hour. Time to get busy!
Very good info..
gr8 work
inspired by ur work
Hi Staci
Really like your hub; especially the part where you mention doing mini-workouts throughout the day. I haven't seen many people comment on this. I do little mini-workouts in front of the TV every day: things like jumping jacks, up downs, push ups, and sit ups. It's a terrific way to maintain fitness.
Keep up the good work
It's really important to burn calories because it helps you stay fit and healthy rather than doing nothing except eating more and more foods until you get fat. Exercise and regular diet are a great tandem to burn fats and calories.
nice article!
I've been exercising everyday for almost two weeks..I'm noticing a change. Before that it was twice a week, if I remembered. How in the world to I work my inner thighs? Can you please contact me?
-h
I'm trying to lose some weight
Just stop overeating and start eating by your blood type.
tnx
Great advice. I need to be doing some of these activities instead of reading about them!
Nice post - just to add to that - Kickboxing, Spin cycling and stair climbing are also good cardio exercises. Interval training is also another method to get effective cardio. After an initial warm-up, do short bursts of intensive exercise followed by moderate intensity. For example, if you normally walk at 3 mph - do a warm up at this speed for 3 minutes. Then walk at 4 or 4.5 mph for 30 to 60 seconds followed by walking at 2.5 mph for 60 to 90 seconds. Repeat this 7 or 8 times. This is only an example - do what ever works best for you. Interval training is similar to most games where there is brief periods of intensive cardio followed by brief rest periods.
Since I love to eat but my back prevents me from working out as effectively as I used to, turning to swimming has been the most effective calorie burner for me. Four times a week and early in the morning an hour after breakfast. Keeps me in good spirits for the rest of the day as well!
Nice article! I think this is the real problem with the obesity epidemic in western civilization today we do no or minimal excercise. I know we all lead busy lives but just doing 30 mins 4 times a week is enough as long as it gets that heart pumping. I thing encouraging people to exercise should be at ther front of everyones mind. AS musicprof said it also releases endorphines and makes you feel great!
THIS IS AN EXCELLENT HUB. VERY INFORMATIVE AND NICELY WRITTEN.
I really enjoyed your article. Great advice and information.
I really enjoy eating and I've found following this formula of doing cardio 20-60 minutes 5-6 days a week has given me a ton of leeway to enjoy the foods I love. Another great thing I've found is by playing rec league sports such as soccer and basketball (both very cardio intensive) in place of a days cardio workout is fun way to do a cardio workout. Nicely written hub!
Great Tips I do most of the stuff on the list and they work since I always try to stay on shape
Excellent hub. Everyone needs to do more excercise today, for the simple reason it makes you feel and think better.
Very good info. I will have to resort back to this once I have my baby!
Exercise and me need to get reacquainted. Now that the weather is nice, I'm planning on walking most days with the dog and kids. That way it won't be as boring.
Great hub. We have all probably heard some of the info here and there but it is much more compelling and effective when put together all in one place like your hub.
sex can be effective cardio...it just depends on what ur doing and for how long lol...
Sex burns calories, but it is usually not effective cardio. Anything "can be", but with many things it is the exception, not the rule. There's a great article about whether sex counts as cardio on sparkpeople.com. I posted the link to it above the comments section.
Great advice, now with the weather changing it's great to see the different things that we can be doing instead of being inside watching tv.
Nice advice. I just started a low carb diet and these tips hopefully will help out.
I really like the advice that strength training is not lifting weights. It is in fact using resistance like your body, bands, etc. Women have a tendency to shy away from metal, and machines, and prefer body weight, and band. The body doesn't know the difference. Resistance is resistance.
Yoga is also a way to burn calories.
I think your article is very informative. Thanks
Good job on this hub! I could learn a bit from you. lol
There is a way that you can decrease the amount of time that it takes to workout and that is by doing circuit training, otherwise if you are doing it fast called High intensity circuit training which will burn fat quickly
Good interesting hub enjoyed reading it
your hub is really helpful especially to someone like me who needs to burn lots of calories. =)
This hub is full of great info. A great resource. Thank you!
I have been constantly reading this hub and it is really indeed got lots of very good information. I always do biking and playing badminton to burn calories.
Hey Stacie,
Great tips! I love the idea of several mini workouts! If you are looking for more great stratiegies for health wealth and happiness check out my Hubs!
Take Care,
Jim
Great hub and no wonder it's sat at number 1 so long, nice and simple but full of facts, might do one myself. Well done !
These are excellent tips, I have a similar process I use every morning before I head off to work.
IM GOING 2 TAKE YOUR TIP IM HOPING THEY RELY GET ME 2 WERE I WOULD LIKE
Thanks for your information
just a great hub...........
Kapalbhati Pranayam is one way, if I may add. Good one.
Great read, thanks for all the helpful information.
fasting is good option..
A good idea.
I think drinking tea could lose weight too.
you can add dancing also
Good tips and I make use of doing little mini exercise routines throughout the the day!
I think I should try this out!
walking and running are one the best ways for sure.
nice hub!
As a collegiate athlete, the only cardio our summer workouts include is running. The best way to burn calories would be for you is to run as hard as you can for as far as you can until you can't run any farther. Eventually this will lead to you running further and faster each time. It takes a lot of time, but it can be very worthwhile if you do this on a routine and you create goals for yourself.
Hi again Stacie,
If you are interested I have a similar Hub called
20 Minute Peak Point Aerobic Factor
To Your Health Wealth and Happiness!
Nice post
great hub
Nice succinct hub. Just the facts - deal with them. I like it.
Love it!
nice hub! I like it!!
A good reminder!
It's good to see a short, simple, clear, concise, helpful, hard-hitting article written in short, declarative sentences.
I'm a big fan of my new Wii Fit... to make it an actual cardio workout I need to walk in place between the games. Great article!
nice hub,simple and great..!!
Reading all of this reminds me just how out of shape I am! I gotta get back to mountain biking again. The reason why I like it so much is because it is deceptively high cardio once you're get into the pace of peddling non-stop, plus it's low impact on your knees unlike running or jogging. Great hub stacie!
Very well written hub. This is great advice on staying fit. Keep up the great work!
Thank you very much for your hub :)
keep it up!
This is a very useful piece of knowledge about practical fat burning.
it is just i am looking for,thank you!
Although the thumbrule says that weight gain is the difference between calorie taken in and that burnt out, there are more intricacies involved in the metabolism. Maintaining a healthy life style and doing regular exercise will keep the unwanted fat at bay.
Excellent hub.....totally enjoyed. Thank you. Kangen water has been known to assist in weight loss.
hello great your hub reached 100 help other one too so that they will also become popular like you
cool hub stacie.....but i want to recommend another very effective way for burn calories, which im practicing it now everyday, already 3 years, for maintaining my body figure....guest what...yeah... 20 minutes hula-hoop in a day :)
Yes! Hula-hooping is a great form of cardio activity! It's not just for kids anymore.
Good advice Stacie!
I do enjoy reading Hubs created by Hubbers. I like the fact that most Hubbers have useful information to share. Raising Cardio rate is a main key to burning calories. Interesting reading, thanks.
mailxpress
Water is really important for our bodies and for weight loss. The body works to absorb and use water and it’s burning calories the whole time that you do that. Apart from regular exercise, you should increase your liquid intake to help burn calories throughout the day.
Wow .... one of the best hubs ....
Great work ....
great help .....
great Hub, im often holding conversations while tredmilling it up...maybe i need to go faster!?
Good source of info - some form of resistance exercise is important to building muscle as lean muscle will affect how many calories your body burns at rest.
Another great article. Makes it seem a little easier to be successful.
very nice tips .... keep it up ....
Great info - always looking for tips on diet and exercise
I think we should pay attention to our calorie intake rather than buring calories. when we eat less, we put on less weight. simple common sense.
Burning calories is quite important for our health. Learnt a lot about intake of less calorie foods. The hub is very informative. Nice hub.
Have you ever heard about the study that has shown if you reduce your caloric intake by thirty percent you can live for another ten to fifteen years?
this is an interesting debate across the board, in essence any exercise that works the cardiovascular system can count as cardio surely so I would include strength training in there for sure, mainly because of the after burn factor of increased lean muscle tissue. It is also worth considering that humans did not evolve to be low slow runners, we were hunters, muscular and required to sprint across shorter bursts.
Love it! :D I will def. forward this to my friends :)
hv started - early stage - would follow all tips thnx
Great hub and some great tips on burning calories.
Robert Elias Ballard
Everybody thinks that he/she is very busy so cannot spare time for even exercise.
A simpler way to cut down calories might encourage them to pay little attention towards their beautiful body and enjoy healthy living.
Your article is very encouraging.
I am working on a weight problem of my own and I appreciate all the advice you have here!!!
Nice advice - thanks.
Very good hub, not that I need to burn Calories, stil la good read :D
Burning calories is all about duration...if you can do something for a long period of time, that's the best.
its reall great weight loss information
its really nice information to be shared
Another good way to get a workout, even if you're busy, is to simply walk longer routes on your way to places, or take the stairs instead of elevators and escalators and such. That alone is a good way to get exercise
Stacie Naczelnik,
Great Hub! Thank you for some very helpful calorie burning tips!
Blessings
Great hub! Maybe it will motivate me to get started.
Great Hub! We make this weight loss stuff way too complicated these days and I love how you keep it simple.
Excellent hub Stacie! Very simply put and so right. I would like to add just one thing here. I read somewhere that if you change your work out plan after every two weeks, you tend to shed off weight easily. It's kind of confusing the body and forcing it lose extra pounds. I don't know how far that works. Good work.
I love to run, I think is the best way to keep a good body !!
I respect others methods as well, but I prefer to run for like 1 hour per day. =)
Very well written. Thanks!
This is a great hub with a lot of helpful tips about burning calories. Thanks for sharing Stacie.
Thanks for the tips - I am all about exercising and healthy living.
Very informative about burnig calories. Well written.I am going to try a few of this exercise. Thanks for tip.
Very good hub on burning calories, thanks for sharing. Creativeone59
Basketbal is the ultimate workout. Anyone up for a 1 0n 1?
if you want to lose calories start trading on Forex:)
I lost 10kg. in month
Great hub, for the last month my wife and I have been doing our morning exercise together, she does the eliptical while I do the treadmill. I have had knee replacements and the eliptical isn't a recommeded device for me,even though one burns more calories using this machine. Still after only a month she has lost 14 pounds and so have I. Great hub.
Robert Ballard
Very nice tips! But I have to disagree when you say sex is a ineffective way to burn calories... It all depends on how you do it! :)
Great hub there Stacie, a very good reference point for all us exercise freaks out there :-)
Lifting weights is a great way to burn calories and each pound of muscle will help burn more calories.
G-Ma Johnson says:
6 months ago
Stacie...very true and very well written, as always. And even if you miss a day or two just get back to it somethng is better then nothing (well for me anyway). Love you Baby...G-Ma :O) Hugs