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How Many Calories are Used During a Bosu Ball Workout?
The Bosu ball is a brand name type of exercise ball designed to encourage balance and stability while working out. The number of calories you will burn while using a Bosu ball depends on your weight and the duration of the activity 4.
About
A Bosu ball, which is shaped like a half ball, is very versatile. You’re able to do an intense cardio workout on a Bosu ball, as well as a low-impact workout to tone specific muscles groups, such as your core and abdominal muscles.
MET Value
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Doing light or moderate conditioning exercises on a Bosu ball has a MET value of 3.5. If you’re using the ball along with some aerobic movements and light weights, the MET value is 8.0.
Formula
MET is a number that represents the energy used while doing an activity. To estimate calories burned while working out with the Bosu ball, use this formula: (METs x 3.5 x weight in kg) / (200) X duration in minutes). Calculate your weight in kilograms by dividing your weight in pounds by 2.2. For example, a person's weight of 135 lbs. converts to 61 kg.
- MET is a number that represents the energy used while doing an activity.
- To estimate calories burned while working out with the Bosu ball, use this formula: (METs x 3.5 x weight in kg) / (200) X duration in minutes).
Calories Burned
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A 135-lb. person will burn 75 calories during a moderate 20-minute workout using a Bosu ball. You can burn 256 calories during a 30-minute workout while doing aerobic movements using light weights with a Bosu ball.
- person will burn 75 calories during a moderate 20-minute workout using a Bosu ball.
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References
- American Heart Association: Metabolic Equivalents (METs)
- Manuel’s Web: Convert Kilograms & Pounds
- DrGily.com: Activity Calories Burned
- Wing CH. The BOSU Ball: Overview and Opportunities. ACSMs Health Fit J. 2014;18(4):5-7 doi:10.1249/FIT.0000000000000048
- American Council on Exercise. BOSU Squat Jumps.
- Fable S. American Council on Exercise. Complete Core BOSU® Workout. 2014.
- Costello MC, Bloesch EK. Are Older Adults Less Embodied? A Review of Age Effects through the Lens of Embodied Cognition. Front Psychol. 2017;8:267. doi:10.3389/fpsyg.2017.00267
- Proske U, Gandevia SC. The Proprioceptive Senses: Their Roles in Signaling Body Shape, Body Position and Movement, and Muscle Force. Physiol Rev. 2012;92(4):1651-1697. doi:10.1152/physrev.00048.2011
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Writer Bio
Shannon Marks started her journalism career in 1994. She was a reporter at the "Beachcomber" in Rehoboth Beach, Del., and contributed to "Philadelphia Weekly." Marks also served as a research editor, reporter and contributing writer at lifestyle, travel and entertainment magazines in New York City. She holds a Bachelor of Arts in literature from Temple University.