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Calorie Myths, Big Burners, Easy Slimmers, etc... | |
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Diet Buddy - Monday, July 23, 2007
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Calorie Myths, Big Burners, Easy Slimmers, etc...
Hi There Buddies...
Today I'll get right to all the various ways we can
incorporate different fitness routines into our daily
lives or whether we just want to change some of our
present activities around a bit.
Keep in mind, as long as we do SOMETHING to get our bodies
moving, we'll keep ourselves in a healthy physical and
sharp mental state and burn those extra calories as well,
compliments of Shape Magazine.
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Common Calorie Myths Busted!
MYTH: Mile Per Mile, Running And Walking Burn The Same...
Not even close. "Running is a more energetic activity,
because you're jumping off the ground with each stride,"
says David Swain, Ph.D., a professor of exercise science
and director of the Wellness Institute and Research Center
at Old Dominion University in Norfolk, Virginia. Per mile,
running burns about twice as many calories.
MYTH: You Need To Stay In The Fat-Blasting Zone To Slim
Down...
"People think low-intensity exercise burns the fat from
their hips. That's not the case," says FITNESS advisory
board member Annette Lang, a New York City - based private
trainer and owner of Annette Lang Education Systems. "If
you work out easy for 15 minutes and burn 100 calories, 75
percent may be from fat. If you work out really hard for
15 minutes and burn 200 calories, only 50 percent may be
from fat, but you've burned more fat overall and twice as
many calories."
MYTH: You Can't Trust Those Numbers On The Treadmill...
Years ago, the calorie-burn indicators on some popular
gym machines were reported to be notoriously inaccurate.
"These days they do a pretty good job," says metabolism
researcher Gary Hunter, Ph.D., of the University of Alabama
at Birmingham, "especially if you program in your weight."
MYTH: You Burn More In The Cold...
It's true that you incinerate calories when you're shiver-
ing. But once you warm up during your workout, you won't
use more energy just because it's chilly outside.
MYTH: High-Calorie-Burning Exercises Are Best...
"For many people, what burns the most is the activity they
can sustain for a long time, like power walking, hiking or
bicycling," says Ainsworth.
Big Burners! (400 to 500-plus per hour)
Elliptical Training - Burns 575
Mountain Biking - Burns 545
Circuit Training - (hard, with some cardio between sets) -
Burns 510
Cross-Country Skiing - (moderate) - Burns 510
Rowing - (moderate, stationary machine) - Burns 450
Swimming (freestyle laps, easy) - Burns 450
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Blast Calories In Your Sleep!
Staying alive takes a lot of energy. Your basal metabolic
rate (BMR) - the breathing, blinking and thinking you do
each day - uses up about 60 to 70 percent of your total
daily calories. (Who knew?) Though your BMR is genetic,
it's not set in stone. Here's how to tally it up and give
it a boost.
>Your weight (in pounds)/2.2 X 24 = BMR
To Turn Up Your Daily Burn!
* Make Some Muscle...
At rest, muscle burns more calories than fat tissue.
Regular strength training can boost your metabolism 7 to 10
percent - about 100 calories a day.
* Feed The Flames...
Eating too few calories can backfire because you're more
likely to lose metabolism-revving lean muscle, not fat.
Experts recommend reducing your daily intake by no more
than 1,000 calories from what you need to maintain your
weight. For most women, that means not dipping below
about 1,100 calories a day.
* Enjoy A Jolt...
Caffeinated coffee can be a metabolism booster, as can
green tea. The result isn't dramatic, a few calories a
day, but every little bit adds up.
Easy Slimmers! (150 to 300 per hour)
Flamenco, Belly Dancing - Burns 290
Shooting Hoops - Burns 290
Golfing (walking and carrying clubs) - Burns 290
Rebounding (jogging on a mini tramp) - Burns 290
Water Aerobics - Burns 255
Tai Chi - Burns 255
Brisk Walking (3.5 mph) - Burns 245
Pilates (general mat workout) - Burns 160
Yoga - Burns 160
Abs Class - Burns 160
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Workouts That Keep On Working!
The harder you exercise, the longer your body continues to
zap calories after you're done. Infuse your routine with
these high-energy bouts to boost your afterburn by up to
100 calories (always warm up and cool down).
* Hi-Lo Bursts...
For 3 minutes, work at an 8 or 9 on a 1 to 10 scale (with
10 being a full throttle sprint). Back down to an easy
pace for 3 minutes. Repeat 4 times.
* Low Reps...
Add a heavy day to your weekly weight routine. Pick a
weight you can lift just 5 times. Do 4 sets of 5 reps of
your usual exercises. Bonus: Super toning!
* Quick Splits...
Do 2 or 3 fifteen-minute high-energy cardio bouts,
separated by 5 minutes of easy-paced activity.
* 60-Second Blasts...
Push yourself completely into the red for 60 seconds.
Catch your breath for 2 to 3 minutes. Repeat. Work up
to 15 sprints.
Steady Scorchers! (300 to 400 per hour)
Weight Lifting (dumbbells or machines) - Burns 385
Hiking (without a pack) - Burns 385
Walk-Jog Intervals - Burns 385
Body-Sculpting Class - Burns 350
Kayaking - Burns 320
Jazz Dance - Burns 305
Power Walking (very briskly, 4 mph) - Burns 320
*Note: calorie burns are based on a 140-pound woman.
If you're heavier, you'll burn more; if you're lighter,
you'll burn fewer.
~
Did You Know ???
You're more likely to tap into your fat fuel stores and
burn calories if you chow down afterward.
Have a great week everyone !!!
Disclaimer: Since I am not a medical professional any
statements in this column are strictly based on research I
have done and should not be misconstrued as medical advice.
****
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