Knowing what activities most efficiently burn calories is the key to being able to stay healthy and avoid the build-up of fat. While any activity will burn some level of fat, there are particular activities that can burn off more calories at a high rate than all others can. What is important to remember is that with any workout regimen, have consistent movement with little rest-time can keep the heart rate up. The higher the rate of blood pumping through the system, the more calories will be burned off. Of course, doing any of these activities must be done with proper consideration to your health. So before attempting any of these activities at high levels, talking to a physician, or trying out lower levels of the activities will ensure you do not put your body in danger of injury or exhaustion.
Running
It has been a workout regimen longer than any other type. Since man has been able to walk upright he has likely been able to run, and doing so can burn off plenty of calories. The average 8-minute mile can burn off as much as six to eight-hundred or more calories. The amount of calories you burn will be somewhat dependent upon the terrain and grade of slope you depend to run on. Running in sand as opposed to on concrete can help you burn more calories. This is because sand has more “give” to it and it forces the body to push a bit harder to keep up a high pace compared to concrete. Running in soft sand is thus more tiring (and will burn more calories) than compact sand.
Biking
The bicycle stabilizes the upper-body, and thus concentrates more on the legs. Some believe that this allows the upper body to rest and so less calories will be burned than on a run; however, biking hills and dirt roads can put tremendous work on one’s legs as well as their cardio. On an average incline and speed, one can burn off nearly 600 calories per hour. For more advanced speeds and slopes, over 800 calories per hour can be burned.
Boxing
The extreme conditioning available for boxing can mean nearly 900 calories per hour when done at higher levels. The anaerobic work needed for explosive energy during boxing means that the body already needs proper conditioning just to accomplish the task. Cardio-boxing often uses a mixture of anaerobic and aerobic activity that can burn as much as 600 calories per hour even at moderate levels. Whether the activity is shadowboxing (where one punches at the air and with less force) or punching at a heavy-bag (often filled with sand to react resistance) those who consistently box often burn enough calories to keep a whole-body figure that they can be happy with.
Kickboxing/Karate/Muay Thai
Take all that was said about boxing and then add kicks. Legs have larger muscles and muscle groups than arms do. Because of this, the legs demand more blood (and thus oxygen) to consistently and effectively sustain activity in them. Kickboxing demands the throwing kicks mixed with the aerobic workout of moving, dancing, and shuffling around the ring. Add to that the need for a strong flexed core to balance during kicking and punching combos, kickboxing can burn well over 800 calories per hour when used with 1-minute breaks between rounds.
Swimming
Widely known as one of the most efficient and complete workouts. All parts of the body and nearly every muscle group are utilized during swimming. This is because the body not only must propel itself, but also stay afloat. Even with mild swimming, most of the bodies muscle groups are engaged at some level and thus are able to burn fat from its area. When one uses multiple styles of swimming, different muscle groups are singled out and focused on and thus are developed more intensively than the supporting groups.
Soccer
Soccer incorporates all the activity of a run with necessity of sprinting and explosive motion. In n active ninety minute match, Players will often burn more than 800 calories at the midfield position, while forwards and defenders will burn anywhere between 400 and 800 calories (depending upon how often their position is active). Obviously, playing at goalie will not burn many calories at all, so playing in the field is a necessity to burn a lot of calories. Even if one practices soccer, running drills and practicing shot taking, anywhere between 400-to-700 calories can be burned depending upon the drills incorporated. Sprint drills and run-and-shoots will burn many calories due to the explosion and stamina demand on the body.
Rowing and Canoeing
While rowing is obviously more geared upon the upper body, rowing in either the stationary or canoeing positions can be a cardio workout as well. Any time one can activate a workout to the levels of a cardiovascular workout, they have a higher probability of efficient calorie burning. Rowing is more strenuous on the entire body than the canoeing position. This is because rowing asks the participant to push with the legs to generate the power with his or her upper body. By creating a smooth transition of low-to-upper body, one can burn up to 650 calories in an hour.
Tennis and Racquet Ball
Perhaps the most underutilized activities for burning a massive number of calories, both Tennis and racquetball demand intensive explosiveness and energy of the body. While the courts tend to be smaller than other actives area of work, the consistent need for short-burst springing helps burn up to 800 calories per hour. Short bursts help the body activate its calorie-burning potential as the body must stay tense and prepared to explode every time it is asked. When this occurs, the heart rate must stay high and thus calories are burned effectively.
No matter what activity or sport you utilize, doing them at high levels can give you the ability to burn off extensive calories. Remember to take it slow when learning a new activity. If you exhaust yourself too quickly, you will not be able to burn the calories you want to.
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