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Which Exercise Burns The Most Calories? This is what Science Says

    Abdulaziz Sobh
    By Abdulaziz Sobh

    Categories: Beauty & Fitness, Health


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    Your time is precious and limited. So, when it comes to training, it's not uncommon to ask: what exercise burns the most calories?

    Exercise scientists have rigorously studied the number of energy people spend during different types of exercise, and have determined which workouts are best for burning calories. What to keep in mind: the more muscles you work and the harder (and more) you push those muscles, the greater the energy your body will shake, says Dr. Tim Church, an exercise researcher and professor of preventive medicine at Pennington. Center for Biomedical Research at the Louisiana State University. Therefore, to maximize the number of calories, you will burn, "you want an exercise that uses lower and upper body muscle groups and is performed at a high intensity," says Church.

    Therefore, you may expect something like CrossFit or Tabata-style interval training to burn the most calories. And you may be right.

    A study of a popular CrossFit workout called "Cindy" in which a person does a series of push-ups, push-ups and squats in as many rounds as possible found that he burned an average of 13 calories per minute. The training lasts 20 minutes, so users burn an average of 260 calories in total. While perfect studies from apples to apples are not available, some research from Tabata has shown that one of these training composed of 4-minute training blocks that mix high-intensity endurance episodes and aerobic training with short rest periods burn 14.5 calories per minute or 280 calories during a 20-minute workout.

    These average calories per minute beat many traditional forms of exercise. "But there's so much variety within these classes and the people who make them that the scores are all over the map," says John Porcari, author of the Tabata study and professor of exercise and sports science at the University of Wisconsin, La Crosse. For example, some people in their Tabata study burned up to 360 calories during the 20-minute workout or 18 calories per minute.

    However, burning calories "per minute" is not always the best way to assess the energy demands of a workout, says Porcari. The total time devoted to training and the willingness of a person to follow a training are also important factors. "You can spin like the dickens for 30 seconds and burn lots of calories," he says. So, if you have little time, high-intensity interval training (HIIT) is probably your best option. But in the real world, says Porcari, many people will not feel comfortable (or will not be able to) participate in regular or prolonged sessions of high-intensity training.

    He says that a "fairer" way to evaluate the true energy demands of an exercise is to ask people to do it at a pace that is comfortable for them. And when it comes to vigorous exercises that burn calories and that people feel comfortable for long periods of time, running is usually the best. "When you look at literature, running tends to burn more calories than other modalities," he says.

    According to an online calorie estimator from the American Council on Exercise, a 115-pound person running for 30 minutes at a slow to moderate rate (one 10-minute mile) would burn around 260 calories: the same amount as people who They did CrossFit typically set on fire in 20 minutes, according to the investigation. A 175-pound person will burn almost 400 calories during that same 30-minute race. Improve the pace and you can achieve a higher rate of calorie burning.

    You may be wondering if the more intense forms of exercise lead to a higher rate of calorie expenditure even after training is over or the so-called "post-fuel effect". Research from Colorado State University has shown that yes, intense exercise keeps the person metabolism buzzing more than mild exercise. But this post-combustion effect tends to disappear quickly in a few hours and represents a small fraction of the total calories a person consumes during and after exercise.

    In addition, the duration of a workout, not only its intensity helps maintain a person's metabolism after training, finds a review by the University of New Mexico. So, if your goal is to burn the maximum amount of energy, you will want to find an exercise that is vigorous and that you can hold for a long period of time.