MOST of us understand that when you are exercising, you are burning the extra calories that you have taken while eating. There are many types of exercise modalities that claim to help burn more calories over the other and we are left wondering how much calories were burnt while doing exercise. Different types of exercise will burn different amount of calories.
Not only that, calories burn varies for different people and age. The fundamental point is we need to know what determines how many calories burned during exercise and what are the best types of exercises that fits with the increase of caloric expenditure.
The basic principle of exercise and caloric expenditure is that, the higher the oxygen consumption, the more calories will be burned. How to achieve higher oxygen consumption? We need to pick the types of exercise that use a lot of muscles.
The more muscles we use in exercise, the more oxygen you breathe, and therefore burn extra calories. Research also showed that the increase in caloric expenditure during exercise is also due to the contraction of skeletal muscle; the balance is due to an increase in the energy demands of the heart and the muscles used during ventilation (air circulation).
Specific calorie expenditures vary widely depending on the exercise, intensity level and individual characteristics such as weight.
The following shows the estimated number of calories burned per hour:
– Cycling: 654 to 736
– Zumba: 594 to 675
– Jogging: 526 to 598
– Hiking: 444 to 501
– Gardening: 406 to 461
– Badminton: 338 to 378
– Brisk-walking: 327 to 372
– Doing house chores: 217 to 247
Rowing – another option!
Rowing on water vigorously burns 600-800 calories per hour if you weigh 70kg. Rowing is not actually just for upper body but a whole body workout and whole major muscle groups from legs, back, glutes, arms and thighs (Quads).
A participant of the Regatta Brunei Darussalam 2016 said that staying fit and living a healthy lifestyle are important determinants to be successful in the event.
“For me, it takes a lot of energy to compete in the Regatta, and therefore it is very important for me to prepare myself for the big event and at the same time keeping myself fit.”
“I really enjoyed rowing and competing for the Regatta Brunei Darussalam as it drives my energy to keeping fit. I hope others feel the same way too,” added the Regatta Brunei Darussalam 2016 participant who opted for anonymity.
The benefits of rowing include:
i. Promotes healthy body composition.
ii. Enhances cardio-respiratory system: 10 minutes of high intensity intervals – in the boat or on the rowing machine as equivalent to 30 mins moderate exercise.
iii. Offers low impact exercise with high results (less injury compared to runner).
iv. Promotes weight loss.
v. Enhance heart function.
vi. Increase muscle strength.
vii. Stabilises the body:
Rowing in a boat requires the stabiliser and neutraliser muscles to fire up. Those same muscles might help to avoid a fall or help keep you from hurting your back when lifting a child or a heavy box awkwardly. Your core, or trunk, becomes stronger and better prepared to handle off-balanced movement.
viii. Improves muscle and joint mobility.
ix. Offers a full-body exercise.
It is important for you to know the concept of caloric expenditure when exercising as it helps to find the correct types of exercise that you would like to do. The higher intensity the exercise, the more it will burn the extra calories. Nevertheless, practice at least 150 minutes of physical activity per week to achieve the optimum benefits. – Ministry of Health
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