Abdominal exercises: how many calories does it burn, how to do them correctly

Many of us have probably wondered how many calories are burned per day while doing normal routine activities. No one can answer this question accurately, because calorie consumption depends on our gender, age, height, weight, as well as physical activity.

For example, a woman aged 35, weighing about 60-63 kilograms, leading a sedentary lifestyle - office, sofa, TV at the end of the day - cannot boast of high energy consumption. How many calories are burned per day with a sedentary lifestyle? Total about 1620 calories . And if she eats much more than this figure, then she will easily gain weight.

Now let's take this same woman and see how many calories she burns with a more active lifestyle. Work, a walk after the office, cleaning the house, cooking dinner, a short walk again - and at the end of the day her energy consumption will be 1850 calories .

Next, consider a moderately active lifestyle. So, you have a fairly energetic pace, you sit a little, you have to walk and travel a lot at work, you play sports at home, and homework brings you only pleasure. At the end of the working day, you are happy to work in your garden or take a light walk. How many calories are burned per day? Already about 2090 calories .

And finally, we are approaching a very active lifestyle. At home you work without a break, perhaps you are the owner of a farm and therefore a high workload is familiar and normal for you. Or you are preparing for a marathon, playing any sport professionally, or doing grueling workouts in the gym. Or maybe you do everything at once. How many calories are burned with this lifestyle - 2320 calories per day .

If your goal is to maintain your weight, then you can eat the same number of calories as you burn. This is called calorie balance. However, if your goal is to lose weight, then you should burn more calories than you put into your body.

You must create a calorie deficit so that your body begins to use up its reserves.

For example, if you spend 2300 calories a day, but only consume 1800, you will actively lose weight, since your body will make up for the calorie deficit, in this case 500, from your fat reserves.

Knowing how many calories are burned per day is important for those who do not want to lose their muscle mass. After all, if your goal is to build or maintain muscle, you must strictly ensure that your body does not draw energy from muscle mass.

Counting calories consumed and energy expenditure is not as difficult as it might seem at first glance. Today there are many calculators that will help you find out how many calories you consumed during meals. There are also average data on how many calories are burned during a workout. Let's look at the most popular physical activities.

How many calories are spent in 1 hour of fitness?

As we have already said, calorie expenditure depends primarily on your weight, as well as on the physical activity itself.

Aerobic exercise and step aerobics require large amounts of energy . These are high-intensity workouts with complex, coordinated exercises. How many calories are spent in 1 hour of such a load also depends on the complexity of the workout.

So, a person weighing 60 kg will burn about 300 calories during a moderate workout , while an intense workout will burn 420 calories per hour! Step aerobics has even higher results of such training. Water aerobics also burns calories well; in one hour of such training you will burn about 300 calories.

Circuit training can also boast of such high performance.

In 1 hour of circuit training you can lose about 350-400 calories. In addition, such a load perfectly develops endurance.

If you have any elliptical trainer at home, do not let it sit idle. How many calories you burn in 1 hour on the elliptical trainer depends on your weight. At 55 kg you will burn about 500 calories, at 70 kg this figure will increase to 650 calories per hour, and at 83 kg it will be 800 calories !

Another exercise machine that can help you burn calories is an exercise bike .
In 1 hour of very active exercise you can burn up to 700-800 calories. If the load is average, then you will spend from 400 to 600 calories, which is also an excellent result.

A set of abdominal exercises

If we talk about how many calories one full workout aimed at the abs burns, then, first of all, you need to make sure that the following conditions are met:

1. The training lasts at least 1.5 hours;
2. All exercises are aimed at strengthening the abdominal cavity;
3. The break time between approaches is no more than 1 minute.
4. A person performs a warm-up and cool-down, which are a prerequisite for an effective workout.

If all of the above conditions are met, you can burn up to 450 calories.

You are offered several effective sets of exercises:

• "Perfect body in 20 days"

Sit on the floor, your back should be at an even angle of 90 degrees, and your neck should be pulled up. Raise your right knee and pull it towards your chest, at this time actively straining your lower abs. It is necessary to do 45 times on each side.

You need to lie on the floor, throw your legs up on a hill. We move our hands behind the head, the neck needs to be relaxed as much as possible. Next, we raise our body and reach with our chin towards our legs, which are on an elevated surface. You need to repeat 30 times for 5 approaches, a break of 20 seconds.

You need to sit on the floor, legs apart. Next, we perform cross-cross bends to each leg. This must be repeated 37 times.

We lie down on the floor, rest our hands on the floor. We raise two legs up, lifting the body, stay at the top for 10 seconds, and lower down. Need to repeat 50 times.

We sit down and hug our knees tightly. Now you need to tense your whole body and lift your body up on your hands. Repeat 40 times, 2 repetitions with a break of 1 minute.

To ensure maximum benefit from exercise, try to do it on an empty stomach. During training, avoid water so as not to disrupt the natural process of muscle fiber regeneration.

These exercises will help warm up your body if you are doing active strength training or stretching. Try to do everything correctly, listen to your body. If you feel severe discomfort, stop exercising.

• "Strengthened training"

1. The practitioner needs to sit on the floor, keep his back straight, and completely relax it. Arms should be extended along the entire body. You should lean on your feet a little and begin to bend your knees, it is important to do this very carefully, slowly and smoothly. You should pull your legs towards you and at the same time spread your knees to the side. Return to original position. The exercise is repeated 45 times in 4 sets, resting twice for 30 seconds.
2. You should lie on your back on a hard surface, with your arms extended forward. Bend your legs at the knees, bring your feet together. Then you need to spread your knees to the maximum, perform the movement smoothly and slowly. Return the lower limbs to their original position, while trying to strain them to the maximum. As a final action, you need to press your knees tightly together and wait. Perform 35 times in 2 sets, without a break.
3. You need to stand straight, place your feet the width of your shoulders. Then do a regular squat, you just need to touch the chair with your buttocks, but do not transfer the weight of your entire body to it, while keeping your arms straight in front of you. The most important thing is to perform squats with a small amplitude. It is necessary to repeat 20 times for 5 approaches, taking breaks for 10 seconds.
4. The next exercise involves regular buttock jumps. The idea is that you tense your buttocks and try to lift your body up with them, holding this position for 50 seconds. This exercise has a beneficial effect on the condition of the inner thighs, significantly improving blood circulation in this area.
5. We sit sideways on a chair with a back, it is important that it is stable enough. The right leg bends at the knee, rises upward at a slow pace, and also slowly lowers down. You should not raise your leg as high as possible; you need to monitor the quality of execution. The exercise should be repeated 45 times on each leg, the number of approaches is not limited.
6. The practitioner should sit on the floor and slightly tilt the body to the back. The legs are extended straight, the hands should be on the floor with a strong emphasis. You need to raise your feet 30 cm up, pull your legs to your chest, bending them at the knees. It is recommended to repeat the exercise 50 times, 2 approaches.
7. The next exercise is reminiscent of imitation horse riding, only instead of a horse you will have an ordinary chair. When doing this, you need to pull your kneecaps up as much as possible. During the jump, the knees should be positioned at the level of the chest. About 27 jumps are performed in one approach, 4 approaches are recommended.
8. You need to lie on your back, stretch your legs forward. A person should begin to smoothly spread and bring together the limbs of the feet. It is important to start with smooth movements and move to an accelerated pace. The exercise should be performed for a minute.

Be sure to read: A set of effective exercises for losing weight on your butt

• “Consolidate the results”

You need to sit on a hard surface, move your feet to the back, spread your heels. You should try to keep your knees in a flattened position for as long as possible, move to a sitting position on your feet, and place your palms on the knees. In this position, you need to squeeze your buttock muscles for 40 seconds, then relax them. It is necessary to do 30 times, 4 approaches, rest - 15 seconds.

Stand up straight, lean forward 45 degrees, place your palms on the floor. When taking a deep breath, you need to pull in the abdominal muscles. It is recommended to hold this position until a feeling of slight discomfort arises. Finally, exhale slowly and relax the muscles.

You need to come close to the wall, your right leg bent at the knee, your foot should rest on the floor. Then you need to start slowly bending your left leg, at which time you perform a squat. This exercise is an effective stretch for the inner thigh muscles, which has a beneficial effect on the activity of the prostate gland. It is recommended to repeat 50 times.

Lie down on a hard floor, rest your hands on the legs of the chair, it should be securely fixed. You need to try to raise your knees up, while keeping your lower limbs parallel to the floor. Raise each leg in turn, trying to tighten your thigh muscles as much as possible. Repeat 12 times for 6 approaches.

How many calories are burned in 1 hour of running?

This question worries many, since running is considered one of the most energy-consuming sports. It is impossible to answer this question unequivocally, because how many calories are spent in 1 hour of running depends on how fast you run or how many kilometers you run. Let's look at the most common options:

• 1.5 km in 12 minutes - 476 calories per hour
• 1.5 km in 10 minutes - 612 calories per hour
• 1.5 km in 9 minutes - 680 calories per hour
• 1.5 km in 8 minutes - 782 calories per hour
• 1.5 km in 7 minutes - 884 calories per hour
• 1.5 km in 6 minutes - 1050 calories per hour
• 1.5 km in 5.5 minutes - 1156 calories per hour.

Running up the stairs should also be mentioned . In 1 hour of running like this you will burn about 950 calories!

We should not forget about jogging, because not everyone can withstand such intense running. Jogging (jogging) burns about 400 calories in 1 hour . When you switch to regular walking, you will burn slightly fewer calories - 340.

Communication

Yoga also provides a great opportunity to connect with other like-minded people. Yoga has also been proven to be effective because it is a non-competitive exercise and the people who practice it provide mutual support. Many people who visit yoga centers say that the atmosphere there is much more positive than what is usually found in sports or fitness centers.

These people also presented other students and teachers as role models from whom they learned proper, healthy diets and a positive outlook on life. This will help reduce stress and encourage the development of healthy habits.

How to burn calories

1. Singing in the shower

burns an additional 10-20 calories depending on the volume of the song and the pitch of your voice.

2. Laughter

within 10 minutes helps you get rid of 20-40 calories.

3. We burn about 200 calories during 30 minutes of vigorous sex.

4. If you hit your head against a wall

you can burn 150 calories per hour.

5. Average teeth brushing

burns 5.7 calories within 2 minutes.

6. Pushing a cart in a store

burns 100 calories within 30 minutes. The heavier the cart, the more calories you burn.

7. One hour of watching TV

burns 65 calories.

8. Smoking a cigarette

burns 10 calories.

9. If you hug

within 1 hour, you can burn 70 calories.

10. One minute of kissing

burns 2-4 calories, depending on the intensity of the kiss.

11. We burn more calories than we consume when we eat celery

.

12. Walking the dog

within 30 minutes, we burn on average 100 calories.

The benefits of abdominal exercises

There are a great variety of abdominal exercises; a huge number of special training sets have been invented. Recommendations must be followed:

1. If pumping your abs is a way to lose weight, then you need to do this for at least 1.5 hours a day (warm-up and cool-down do not count);
2. As before any workout, you should not eat heavily before starting to work on your abdominal muscles;
3. To bring maximum benefit to the body, use additional stimulants and various weight loss accessories;
4. Do not drink a lot of water during exercise;
5. To keep your muscles working at an accelerated pace, try to alternate loads.

   

With systematic exercises aimed at developing the abdominal muscles (1.5 hours a day or more), you can get the following results:

• Reduce and tighten the stomach;
• Make the waist and sides (transition) line clearer and more proportional;
• Strengthen the abdominal muscles;
• Significantly increase the functionality of the spinal area;
• Develop the joint area;
• Lose at least 5 kilograms.

  

It is worth noting that abdominal exercises can be used not only for the purpose of losing weight. Many doctors prescribe to develop and strengthen muscles in this area for various pathologies of the joints and spine, to strengthen muscle tone and improve their elasticity.

Experts advise limiting your diet if you want to not only tighten your body, but also lose weight.

Cycling is ideal for losing weight if you switch to proper nutrition. You should consume no more than 1200 calories per day, leaving only 200 calories for dinner. The morning begins with carbohydrate foods, lunch combines proteins, fats, carbohydrates, and for dinner nutritionists advise eating exclusively protein foods.

Be sure to read: What are the benefits of running in the morning?

Why should protein make up the bulk of your diet? During cycling, increased muscle work occurs. How do they grow? During exercise, the muscle seems to be “torn”; it is necessary to receive a portion of protein for the growth of muscle fibers. If you plan your diet correctly, you can restore muscle structure in the shortest possible time.

How many calories do you need to burn to lose weight?

If you're serious about losing weight, you need to know how many calories you need to consume and how many to burn. To more accurately calculate how many calories you need to consume, the Miffin-Geor formula is used to calculate basal metabolic rate (BMR).

Basal metabolic rate for women:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) – 161

Basal metabolic rate for men:

GV = 10 * weight (kg) + 6.25 * height (cm) – 5 * age (years) + 5

The resulting basal metabolic rate should be multiplied by a factor depending on your activity level:

Passive lifestyle:

OOB x 1.2

Low activity level

(exercise 1-3 times a week): GER x 1.375

Average activity level

(exercise 3-5 times a week): GER x 1.55

High activity level

(exercise 6-7 times a week): GER x 1.725

Very high activity level

(exercise 2 times a day): GER x 1.9

The result obtained is the calorie expenditure to maintain normal weight.

For example, let's calculate the basal metabolic rate for a 25-year-old man, 177 cm tall and weighing 72 kg, who maintains a low level of activity.

OOV = (10 * 72) + (6.25 * 177) – (5* 25) + 5 = 1956

1956 * 1,375 = 2689

That is, to maintain a normal weight, this man needs to consume 2,689 calories.

If you want to lose weight, you need to consume fewer calories than your body burns or burn more calories than you consume

.

Since 3,500 calories equals about 0.45 kg of fat, you'll need to burn 3,500 more calories than you consume to lose half a pound.

So, for example, to lose weight by 0.5 kg per week you need to reduce your calorie intake by 500 calories per day

.

Basic mistakes when performing squats

The most popular mistakes:

• a slouched back, when a person pays attention to his legs, forgetting about posture
• a lowered head can lead to disruption of proper breathing during the exercise

When performing any exercise, it is important to ensure proper breathing.
It should not be intermittent. To do this, movements should not be sharp and very fast. When performing squats with dumbbells, for example, for men the interval between approaches should be about a minute, for women about two minutes. Squats are a very simple and effective exercise, but there are contraindications to performing them. Such training should not be done by people with joint and spinal injuries, muscle inflammation, pregnant women and those who are overweight.

But in general, squat as much as you want and wherever you want, if you are allowed to do so. The main thing is to monitor your proper nutrition and do exercises regularly at least three days a week, only then will you be convinced of its effectiveness and benefits.

Expert opinion

Maxim Ostrovnoy

Expert of the LiteDay project. Senior martial arts trainer. Specializes in general physical training, boxing, women's boxing, and strength training. He enjoys cycling. 32 years

Squats are hard to overestimate! However, many people mistakenly start training with increased loads, thinking that this way they will achieve the desired result faster, but end up with painful sensations that prevent them from training normally for some time. It is necessary to allow the body to gradually get used to the stress. And it’s better to train in the gym, first with a trainer - to establish the technique. Remember: slow, patient, but non-stop progress towards your goal is the key to success if your goal is an athletic and fit figure.

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