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- Mayo Clinic: Top 10 Reasons to Get Physical
- Mayo Clinic: Exercise: When to Check with Your Doctor First
- Medline Plus: Weight Gain-Unintentional
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How to Burn 750 Calories a Day
Numerous factors can cause weight gain, including unhealthy eating habits, overeating, lack of exercise, pregnancy, depression, certain prescription drugs, or a slow metabolism. When incorporating exercises into your weekly routine, select a variety so it doesn't become boring. To lose one pound, you need to burn 3,500 calories. The amount of calories burned daily is dependent on numerous components, including current weight, age and your daily activities.
The best way to lose weight is to make healthy food choices to reduce the calories consumed and include cardio and weight lifting into your weekly routine. This plan can help you burn 750 calories daily.
Create an exercise program. This encourages you to assess your fitness level and set realistic goals. Select exercises based on your endurance level. Choose aerobic exercise, such as running, swimming and biking, and anaerobic exercise like weight training, outdoor work or short sprints. Aerobic exercise burns calories instantly, whereas anaerobic exercise burns calories over time 2. Include both to continually burn calories.
What Is the Difference Between Calisthenics & Aerobics?
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Use a calorie counter. It will help you monitor your daily caloric intake and determine how many calories are needed to burn 750 calories daily. Heavier people will burn more calories than thinner people. For example, riding a stationary bike, a 150-lb. person will burn 756 calories per hour. A 120-lb. person will burn 605 calories.
Participate in high-impact aerobics for 60 minute to burn 720 calories. Join a class or follow an aerobics program at home.
How Many Calories Burned with Biggest Loser DVD?
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Play racquetball for an hour. At a casual pace you can burn 605 calories.
Run 5.2 miles. You can burn 605 calories per hour. Maintain a moderate pace while running. If you're short on time, split your running routine into two sessions. Run for a half-hour in the morning, and run the other half-hour in the evening.
Swim for one hour to burn 432 calories. Try interval swimming to burn additional calories. Swim at your normal speed for two minutes, then swim at a faster pace for 30 seconds, then ease back to your average pace. Repeat this process several times to burn additional calories.
Weight lifting for one hour will cause you to burn 461 calories. Work out at a gym, or lift weights at home. Maintain an active pace during weight training 3. Gradually increase weights by 5 percent while training. This will increase the amount of calories burned. When lifting weights, muscles are broken down. Bodies rebuild muscles while resting.
Tips
Make healthy food choices. Keep a journal to track your process. Listen to your body--if you feel pain from an exercise, slow down.
Warnings
Before you make changes to your diet or fitness routine, consult your health care practitioner.
Related Articles
References
- Mayo Clinic: Top 10 Reasons to Get Physical
- Mayo Clinic: Exercise: When to Check with Your Doctor First
- Medline Plus: Weight Gain-Unintentional
- Calorie Burners: Activities that turn up the heat. American Council on Exercise
- Li SSW, Chan OHT, Ng TY, et al. Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Hum Factors. 2018;:18720818799190. doi:10.1177/0018720818799190
- Chang CH, Lin KC, Ho CS, Huang CC. Accuracy of the energy expenditure during uphill exercise measured by the Waist-worn ActiGraph. J Exerc Sci Fit. 2019;17(2):62-66. doi:10.1016/j.jesf.2019.01.003
- Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826-35. doi:10.1016/j.jada.2011.09.014
- LAYDEN, J. D., PATTERSON, M. J., & NIMMO, M. A. (2002). Effects of reduced ambient temperature on fat utilization during submaximal exercise. Medicine & Science in Sports & Exercise, 34(5), 774–779. doi:10.1097/00005768-200205000-00008
- Li, S. S. W., Chan, O. H. T., Ng, T. Y., Kam, L. H., Ng, C. Y., Chung, W. C., & Chow, D. H. K. (2018). Gender Differences in Energy Expenditure During Walking With Backpack and Double-Pack Loads. Human Factors: The Journal of the Human Factors and Ergonomics Society, 61(2), 203–213. doi:10.1177/0018720818799190
- Michael N. Sawka,1 C. Bruce Wenger, Andrew J. Young, and Kent B. Pandolf. Physiological Responses to Exercise in the Heat. Copyright 1993 by the National Academy of Sciences. All rights reserved.
- Morio, B., Beaufrere, B., Montaurier, C., Verdier, E., Ritz, P., Fellmann, N., … Vermorel, M. (1997). Gender differences in energy expended during activities and in daily energy expenditure of elderly people. American Journal of Physiology-Endocrinology and Metabolism, 273(2), E321–E327. doi:10.1152/ajpendo.1997.273.2.e321
- Yue, A. S. Y., Woo, J., Ip, K. W. M., Sum, C. M. W., Kwok, T., & Hui, S. S. C. (2007). Effect of age and gender on energy expenditure in common activities of daily living in a Chinese population. Disability and Rehabilitation, 29(2), 91–96. doi:10.1080/09638280600662232
- Ainsworth, B.; Haskell, W.; Herrmann, S. et al. Compendium of Physical Activities: A Second Update of Codes and MET Values. Med Sci Sports Exercise. 2011;43:1575. DOI: 10.1249/MSS.0b013e31821ece12.
- American Council on Exercise. (2009) Fit Facts - Calories Burners: Activities That Turn Up the Heat. San Diego, California: American Council on Exercise.
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Writer Bio
Sylvanas Jayde has been writing health and fitness related articles since 1993. Besides writing for eHow and LIVESTRONG.COM, she’s written articles for Vitamins & Stuff and The Apple Blog. Jayde is pursuing a Master of Science in traditional naturopathy from the Clayton College of Natural Health.