To lose weight, it is not necessary to limit yourself in calories. Conside the maximum possible number of kilocalories - resort to active physical actions! Calculate your daily calorie consumption on the calculator and allow yourself a delicious dinner or a favorite dessert.

1 Enter your weight

kg

2 Mark the activities

• Work at home and plot
  • Digging holes
    Dusting
    Ironing linen
    Car wash and polishing
    Washing windows
    Washing gear
    Washing dishes
    Trimming trees and shrubs
    Shipping on a wheelbarrow
    Moving furniture
    Transfer boxes
    Sweeping of floors and carpets
    Purchase of items for home
    Buying products
    Watering of home plants
    Landing in vegetable garden
    Landing of trees or bushes
    Cooking sitting
    Cooking standing
    Work in the garden
    Work grabli
    Work manual oblique
    Work with lawn mile
    Washing clothes
    Unloading sawn timber
    Unpacking boxes
    Wood cutting
    Hand cleaning snow
    Folding clothes
    Folding, carrying firewood
    Washing manual
    Standing in the queue
    Cleaning in the apartment
    Cleaning lawn
    Cleaning leaves
    Cleaning snow
    Packaging boxes
• Fitness and sport
  • Aquaerobica
    Aerobics intensive
    Aerobics Lekova
    Badminton
    Badminton
    Basketball
    Running 10 km / h
    Running 15 km / h
    Running 8 km / h
    Running on skis
    Running in nature
    Running on the stairs up
    Cross-terrain jogging
    Jogging
    Billiards
    Boxing
    Boxing with pear
    Fight
    Fast walk
    Fast swimming
    Bicycle 10 km / h
    Bicycle 20 km / h
    Bike 25 km / h
    Bicycle 30 km / h
    Bike 35+ km / h
    Bike exercise bike (high activity)
    Exercise bike (average activity)
    Exercise bike, warm-up
    Horse riding
    Riding, lynx
    Riding, step
    Water polo
    Water skiing
    Volleyball
    Oriental gymnastics
    Oriental martial arts
    Handball
    Golf
    Rowing on kayak
    Rowing simulator
    Darts
    Classes with skump
    Skating
    Skiing
    Roller skating
    Skateboard skateboard
    Skiing
    Skittles
    Curling
    Skating
    Ski simulator
    Table tennis
    Hoop
    Orientation on the terrain
    Hiking
    Swimming (Butterfly)
    Swimming (Brass)
    Swimming (Roll)
    Swimming (general)
    Backstroke
    Swimming with a mask and tube
    Beach volleyball
    Diving
    Lifting weight
    Work coach in aerobics
    Stretching, stretching
    Rhythmic gymnastics (light)
    Rhythmic gymnastics (heavy)
    Scandinavian walking
    Gymnastics
    Walking
    Stead-aerobics intense
    Step-aerobics light
    Archery
    Shooting of gun
    Tennis (big)
    Rider type simulators
    Fencing
    Frisbee
    Football
    Hatha Yoga
    Walking 3 km / h
    Walking 4 km / h
    Walking 5 km / h
    Walking 6 km / h
    Walking 7 km / h
    Walking 8 km / h
    Walking up stairs
    Walking down the stairs
    Walking in nature
    Hockey
    Field hockey
• Labor activity
  • Work actor in the theater
    Work bartender
    Work in the office
    Work in bakery
    Work at the computer
    Work Clerk.
    Work masseur
    Work installer
    Work on loader
    Work on the farm, poultry house
    Work carpenter
    Work tailor
    Work teacher
    Work Sanitar
    Work teacher at physical education
    Shoe repair
    Fruit harvest
    Garbage collection
    Cleaning of premises
    Care for horses
    Study in class
• Rest, entertainment
  • Active games with children
    Knitting
    Guitar sitting game
    Game on the guitar standing
    Piano playing
    Game on the violin
    Playing on Trombone
    Playing trumpet
    Place game
    Playing with children sitting
    Games with animals
    Feeding a child
    Swimming baby
    Washing animal
    Wearing children in hand
    Dressing child
    Moving games with children
    Bath adoption
    Taking a soul
    Walk with strolle
    Walk with a dog
    View telecept
    Talking on the phone sitting
    Talking on the phone standing
    Needlework (sitting)
    Needlework (standing)
    Sex (active)
    Sex (passive)
    Family Walk
    Sleep
    Construction of snow
    Classic dances (slow)
    Dancing modern (fast)
    Hair Styling
    Reading sitting
    Sewing

3 Enter the time spent

The metabolism is not able to exist separately without calorie consumption, and vice versa. Metabolic processes that occur in the human body are directly related to the so-called energy exchange. Energy measurement unit - calorie.

Heart, respiratory system, liver and kidneys - It is for these internal organs that the greatest energy costs come. They do not interrupt even at rest. Scientists have established that in one hour each kilogram of the body burns 1 kcal, which in the amount of the day gives us about 1,800 kcal.

These numbers are very ambiguous, as they depend on the set of components. To support the body in Tonus, spend the maximum possible number of kilocalories - resort to active physical actions so that the muscle work is very intense. Online table and expense analyzer will help you to calculate all the necessary data.

Online calculator to calculate calorie flow

This counter is very convenient to use, since the counting takes place for a split second:

• indicate body weight;
• type of activity (sport, fitness, seating, entertainment);
• time spent;
• the system considers the result.

When splitting one gram of proteins, 4.1 kcal is distinguished, fat - 9.3, carbohydrates - 4.1. Every second of life we \u200b\u200blose energy, highlighting heat into the environment. The intensity of heat exchange depends on activities or inactivity.

On average, the daily spending of energy from the average strong sex representative ranges in the area of \u200b\u200b2500-2700 kilocalories, weak - 2000-2200. But all this is very approximate data, because the scatter of 200 units may cause fatty deposits.

It is better to use the finalized version of the daily flow rate of the Calorie of Miffline-San Sära, which takes into account your parameters, the degree of activity - and therefore provides more accurate data. When calculating calories for weight loss, weight consumption is determined according to growth:

• in men: (10 x Weight (kg) + 6.25 x growth (cm) - 5 x age (g) + 5) x a;
• among women: (10 x Weight (kg) + 6.25 x growth (cm) - 5 x age (d) - 161) x aWhere:

A1 is minimal activity, \u003d 1.2;

A2 - weak, \u003d 1.375;

A3 - average, \u003d 1.55;

A4 - high, \u003d 1.725;

A5 - Extra, \u003d 1.9.

The arithmetic numbers are pretty simple: when weight loss should increase the calorie consumption in relation to consumption, when the mass is set - on the contrary, and with the normal lifestyle, these indicators are equal. The balance is enclosed in the elemental equation for measuring calorie flow:

Nutritional value of food used products \u003d energy loss

For the work of calculations of daily flow rate, you can also use the calorie consumption analyzer.

The main source of loss of unnecessary kilograms per day, both in women and men, is a sport. It improves well-being, has a positive effect on health, muscular tone, coordination, balance, reaction, contributes to the development of logical thinking and helps get rid of hateful centimeters.

Even the most insignificant effort or movement for one step brings you to the goal, and a long time of workout will make it with seven-mile steps, because the main consumption of calories by man occurs precisely during exercise. To make it easier to determine how much you spend on the day at certain exercises, we suggest using the following daily Consumption Calorie Table:

No less efficient exercises include:

• lyzh's bench;
• cardio exercises;
• power training;
• berty (at 1 approach, calorie consumption - 1.43);
• planck;
• press swing;
• exercises when tightening;
• push-ups and exercises with floor pushups;
• with other different sports.

Rational will schedule its individual training process that will fit your lifestyle, opportunities and skills (meaning high-coordinated sports). Sign up into the gym, fitness or swimming pool, make morning runs (results can be obtained even when running the coward and when running on the spot) or do physical exercises right at home. At the same time, in the gym on simulators, it is possible to achieve the result faster. The most important thing is to lead the moving lifestyle!

Sports and physical exercises are effective, but in addition to special loads, the energy is lost in various activities - even with ordinary everyday classes and household matters, which we did not even suspect:

• reception of food;
• hygiene;
• talking on the phone;
• work at the computer;
• refueling bed;
• hair Styling;
• dressing / stripping;
• bath adoption;
• reading books.

Basic and average calorie consumption per day on average with such activities lower than from classes in the hall. And, nevertheless, such, it would seem, minor actions also help the body to be in a tone! The data are shown in the table:

Often, in order to lead ourselves to normal, it is enough to simply use the above tables of basic and medium consumption, formulas, calculator. And understand that having spent a certain amount of forces, we can eat food, the energy value of which coincides with the spent (for those who want to lose weight, coming< затраты , but to gain a mass - on the contrary).

Those who for some reason can not or do not want to train physically (although it is the shortest way to slimming), it is enough to reduce your daily diet or make it less calorie and more useful. Eat more fruits and vegetables, meat and fish (desirable to boil or bake), and less sweet, greasy and flour.

The process of metabolism in the human body cannot be performed without exchanging energy. Energy is measured in calories. The main share is spent on the activities of internal organs, such as the liver, heart, lungs, etc. Scientists have established that on average, one kilogram of human weight is spent in 1 hour about one conquering. In turn, it is important to take into account other parameters of a person when calculating cywloalogs, for example, its growth, age, sexuality, as well as the ratio of fat and muscle tissues in the body. To increase the flow of kilocaloria, it is necessary to increase physical exertion. That is, spending directly depends on those activities that the person is busy during the day.

For a more accurate understanding of this process, it is necessary to present the calorie consumption in various activities in the table. These data describe some household matters, various sports that help people control its energy exchange.

Calorie flow table

The "calorie consumption during walking" indicator is calculated on the basis of the weight category of a person, as well as the speed of its movement.

Energy flow activities

Several major groups of activity, which consumes energy:

1. Preferably sedentary lifestyle and work. In such a situation, the muscular load is minimal. This group includes all employees of the office, librarians, etc. With this style of work, about 2.5 thousand kilocalories are spent during the day.

2. The scope of activity, conjugate with different muscle loads performed for the most part in the sitting condition. This can include teachers, sellers. Such activity allows you to spend up to 2.8 thousand kilocalories during the day.

3. Activities associated with low muscle loads. An example is a doctor, confectioner, postman. Energy spending is approximately 3.1 thousand cycle balls per day.

4. Work, the execution of which is interconnected with the relative stress of muscle structures. This includes such workers professions as plasterers, paintings, mechanic, coach. Energy cost is up to 3.5 thousand kokilorius per day.

5. Activities associated with severe physical labor. For example, activities of athletes, movers, mechanisters. Energy costs are approximately equal to 4 thousand kilocalories.

Activities with very high workloads. This is the work of miners, carpenters, masonry. Energy consumption is 5 thousand kilocalories per day and more.

Calorial consumption in various activities

(The table shows the average calorie flow values)

To make it easier to calculate the spending calorie by the body, there is a so-called calorie flow calculator. It allows real-time to calculate how much calories will spend the body for different activities. Another option is when the calculator shows the desired time to perform a specific type of activity (or time for exercise) to combust the desired number of cyloalories. In such an online assistant, it is necessary to introduce its body weight and the type of activity or body weight and the amount of unnecessary calories. Based on the values \u200b\u200bentered, the program issues the result. Accordingly, this is either the number of calories burnable, or the execution time of the exercise.

When using a calorie consumption calculator, it is important to take into account that the human body is able to adapt to any load and continue to spend a smaller amount of calories in the same form of activity. Also an important point is the dependence of the combustible calories from directly muscular body weight, and not from the total weight of the person.

The general principle of weight loss sounds like this: calorie consumption must be greater than their consumption. But this does not mean that a person should exercise herself with heavy exercise and endless training in the gym. You can fight with excess weight and without excessive loads - you just need to know how many calories are spent on different activities, and how to burn them correctly.

How to use Calorie Calculator online to determine the number of calories burning?

Calculate calorie consumption online

Calorie consumption under various types of activity depends on the total weight, so the first step in filling the table is an indication of the weight. Next, choose the lesson you are interested in - it is possible to make in two ways:

• introduce a view of the classes and select the appropriate from the pop-up list;
• select a type of activity from the list of the corresponding category from the table below

Example: You are interested in calorie costs when washing windows.

• click on the category "House on House" - Rprimary a list of activities;
• we are looking for and choose in the proposed list "Washing Windows";
• we indicate in the window to the left time spent on this lesson in minutes;
• after specifying the time spent, this type of activity is automatically added to the list of selected cases.

Thus, at the top above the category table, your personal calorie flow table is formed, indicating the amount of energy consumption separately on each type of activity and the final total consumption. In the final list, it is possible to edit the amount of time spent and delete unnecessary classes.

Such a calorie flow counter is convenient when analyzing calorie costs, if the target is to reduce weight. At the end of the day you can add all your classes during the day and find out how many calories are burned in your physical activity together for the whole day. It is worth noting separately that the body spends energy and burns calories on the basic metabolism even, if you sit on the sofa in front of the TV. Such a type of activity can be found in the Calorie costs table in the "Leisure" category or "rest."

Useful service when weight loss is also the caloric content calculator of products and ready-made dishes, you will find it.

Calorie consumption at rest

Calorie is the amount of energy that is necessary for the normal life of the body. We get it together with food, and we spend on different natural processes: maintaining normal body temperature, metabolism, breathing, hair growth and much more.

Tract calories occurs even when a person is in a calm state or even sleeps, because in this case the body produces heat, for which there is also a lot of energy. So, if we reduce the temperature in the room to 15 ° C, the calorie consumption will rise three times. True, their body draws out of fat deposits, and not from carbohydrate stocks, so in the cold season we often want to have a snack, and the weight set is faster.

What depends on the calorie consumption?

How many calories should be spent in order to maintain normal weight? The universal formula does not exist here. The need for energy to maintain normal vital activity in each person is individual, and depends on gender, age and body parameters (growth, weight). For women, it is about 900-1800 calories per day, and for men - twice as much.

Energy costs, that is, the number of calories burning is calculated using special tables, but it is much more convenient to use the calorie spell analyzer online, where all calculations are carried out automatically.

Another important point is that different activities differ from each other by the amount of calorie consumed.

If we are talking about sports, then boxing and struggle are considered the most energy consumption, and the less energy requires rowing and archery. Many calories burn and housewives with young mothers: For example, an hour of active games with children or washing windows in the amount of energy spent is equal to one hour of shaping classes, and shopping and climbing the ladder with heavy bags replace a 60-minute lesson gymnastics.

You can find out how much calories burns a specific type of activity, as well as calculate energy costs using an online calculator on this page. Using the calculator and the table together with the calculation of the calorie consumed, you will easily select the occupation of yourself to taste, which will help you quickly and easily reset the extra kilograms, and also always maintain your weight in the norm.

1 Enter your weight

kg

2 Mark the activities

Work at home and plot

• Digging holes
• Dusting
• Ironing linen
• Car wash and polishing
• Washing windows
• Washing gear
• Washing dishes
• Trimming trees and shrubs
• Shipping on a wheelbarrow
• Moving furniture
• Transfer boxes
• Sweeping of floors and carpets
• Purchase of items for home
• Buying products
• Watering of home plants
• Landing in vegetable garden
• Landing of trees or bushes
• Cooking sitting
• Cooking standing
• Work in the garden
• Work grabli
• Work manual oblique
• Work with lawn mile
• Washing clothes
• Unloading sawn timber
• Unpacking boxes
• Wood cutting
• Hand cleaning snow
• Folding clothes
• Folding, carrying firewood
• Washing manual
• Standing in the queue
• Cleaning in the apartment
• Cleaning lawn
• Cleaning leaves
• Cleaning snow
• Packaging boxes

Fitness and sport

• Aquaerobica
• Aerobics intensive
• Aerobics Lekova
• Badminton
• Basketball
• Running 10 km / h
• Running 15 km / h
• Running 8 km / h
• Running on skis
• Running in nature
• Running on the stairs up
• Cross-terrain jogging
• Jogging
• Billiards
• Boxing with pear
• Fight
• Fast walk
• Fast swimming
• Bicycle 10 km / h
• Bicycle 20 km / h
• Bike 25 km / h
• Bicycle 30 km / h
• Bike 35+ km / h
• Bicycle<10 км/ч
• Exercise bike (high activity)
• Exercise bike (average activity)
• Exercise bike, warm-up
• Horse riding
• Riding, lynx
• Riding, step
• Water polo
• Water skiing
• Volleyball
• Oriental gymnastics
• Oriental martial arts
• Handball
• Golf
• Rowing on kayak
• Rowing simulator
• Darts
• Classes with skump
• Skating
• Skiing
• Roller skating
• Skateboard skateboard
• Skiing
• Skittles
• Curling
• Skating
• Ski simulator
• Table tennis
• Hoop
• Orientation on the terrain
• Hiking
• Swimming (Butterfly)
• Swimming (Brass)
• Swimming (Roll)
• Swimming (general)
• Backstroke
• Swimming with a mask and tube
• Beach volleyball
• Diving
• Lifting weight
• Work coach in aerobics
• Stretching, stretching
• Rhythmic gymnastics (light)
• Rhythmic gymnastics (heavy)
• Scandinavian walking
• Gymnastics
• Walking
• Stead-aerobics intense
• Step-aerobics light
• Archery
• Shooting of gun
• Tennis (big)
• Rider type simulators
• Fencing
• Frisbee
• Football
• Hatha Yoga
• Walking 3 km / h
• Walking 4 km / h
• Walking 5 km / h
• Walking 6 km / h
• Walking 7 km / h
• Walking 8 km / h
• Walking up stairs
• Walking down the stairs
• Walking in nature
• Hockey
• Field hockey

Labor activity

• Work actor in the theater
• Work bartender
• Work in the office
• Work in bakery
• Work at the computer
• Work Clerk.
• Work masseur
• Work installer
• Work on loader
• Work on the farm, poultry house
• Work carpenter
• Work tailor
• Work teacher
• Work Sanitar
• Work teacher at physical education
• Shoe repair
• Fruit harvest
• Garbage collection
• Cleaning of premises
• Care for horses
• Study in class

Rest, entertainment

• Active games with children
• Knitting
• Guitar sitting game
• Game on the guitar standing
• Piano playing
• Game on the violin
• Playing on Trombone
• Playing trumpet
• Place game
• Playing with children sitting
• Games with animals
• Feeding a child
• Swimming baby
• Washing animal
• Wearing children in hand
• Dressing child
• Moving games with children
• Bath adoption
• Taking a soul
• Walk with strolle
• Walk with a dog
• View telecept
• Talking on the phone sitting
• Talking on the phone standing
• Needlework (sitting)
• Needlework (standing)
• Sex (active)
• Sex (passive)
• Family Walk
• Construction of snow
• Classic dances (slow)
• Dancing modern (fast)
• Hair Styling
• Reading sitting
• Sewing

3 Enter the time spent

Thanks to the food, a person is not only saturated and gets the energy necessary for normal vital activity, as well as a set of various vitamins, proteins, carbohydrates, trace elements.

It is very important how many calories a person gets per day, but each of us has an individual need depends on such indicators as:

• age;
• body weight;
• lifestyle;
• height.

It should be understood that calorie consumption per day with various types of activity is also not the same. Much depends on the amount of energy spent.

So, for eight-hour sleep, the body loses a certain amount of calories equal to washing floors for at least an hour.

That is, reduce the distillation of blood on the body of the heart, the movements of the limbs, breath, body heating, hair growth, etc., requires its amount of energy.

With overpressure of the body, you should spend calories more than you get. Many of them are consumed when squatting and other physical exertion. However, it is not necessary to extend yourself in the gym. Calorial consumption occurs at any other actions, which can be seen from the table.

In summer, as well as in the cold season, if there is an opportunity, excellent calorie consumption occurs when swimming.

In water bodies and pools, the water temperature is below the ambient temperature, therefore, in this case, the human body loses calories due to not only movement, as when walking, but also due to its own heating.

Energy leaves twice as much - half an hour of swimming will help get rid of two hundred calories.

But that's not all. Cold drinks also help "burn" a decent amount of energy For the same reason, and since in the summer we drink their at least two liters, then it turns out a decent amount.

Casual life and calorie

Different movements affect the burning of calories. With the Scandinavian walking process happens more intenseBut also minor muscle contractions and even their immobility for holding a certain posture leads energy consumption.

If a person sits, it spends 30 kcal per hour, but in the case of simultaneous knitting or other kind of needlework - all 100 kcal!

It is explained by the fact that the fingers of the hands and the shoulder belt are strained, and still need to keep the spine in equilibrium.

Extra kilocaloria "run away" and during cleaning, so you can combine pleasant with useful: take a step to weight loss and maintain perfect purity in the dwelling.

Wiping dust, washing dishes and gender will burn to three hundred kilocalories.

Pleasant news for girls: Execution of a decent energy will help shopping! For an hour, on the most important supermarket of the city, it is quite possible to lose almost 250 kcal, and a new thing that replenishes the wardrobe will also be a bonus for this pleasant news.

The more movements you will perform, the more lose energy. A couple of hundred calories disappears after domestic games with children or pets. Walk with a dog will replace the visiting gym. And if you walk with children and combine it by moving games or teach it to ride a bike and skates, then the calories can be reset a lot.

Particularly useful for slimming walks on cold: For twenty minutes, the body will burn 100 kcal. But you should be careful - after frost, it will want to fill the energy spent on heating, so there will be a desire to eat tightly. You can deceive the body by any hot non-calorie dish or drink.

How is it not surprising even during office work burned calories, After all, the man sits down - gets up from the chair, walks up and down the stairs.

Calories are spent even in the case of normal seating at the table, because when trying to take a more convenient position, you need to make many movements. Therefore, without making special efforts, in the office you can burn almost 300 kilocalories.

But a few days of intensive work on the flowerbed or garden helps throw off to a kilogram of weight! Hourly from the plants destroys from 350 kcal.

Factors affecting calorie

From the above, it is quite clear that with different kinds of human activity, a certain amount of energy is lost. It depends on the saturation of such activities, its intensity. But do not forget about the age of man and ambient temperature.

Assessing his own lifestyle, accurately determining the needs of the body and using the table represented, you can easily determine how much calories can be used per day to control the weight or lose weight. It will help keep yourself in excellent physical shape without exhausting classes in the fitness room and diets.

Should be borne in mind energy metabolism. You can meet people who have never been involved in sports and did not adhere to a special diet. But they were just lucky from nature.

The main indicator of the intensity of such metabolism affects the process of weight loss.. This is the amount of heat that is produced in a state of rest.

In women, it is lower by 15% than in men, therefore representatives of the beautiful half of humanity, inclined to completeness, more.

We all know that in order to reset the shelf, you need to burn 3,500 calories, which means 500 calories per day. So what is the most optimal option, how to burn 500-600 calories? First of all, it depends on how much free time you have and how much effort you are ready to attach it.

The best option is to perform the exercises that you at least like. There is no point in tormented by a run, if it is not interesting to you, and you understand that at the first opportunity, you will start looking for an excuse, so as not to go on a jog.

If 60 minutes of any activity is too complicated for you, then why not divide it. Perform one type of exercise half (or a little more) designated time to burn 300 calories, and then later, on the same day, do something else to burn the remaining number of kilocalories. So your training will be able to be more diverse and it is possible that more efficiently. Personally, I believe that it is easier to fulfill the entire volume at a time, but we are all different, the body of each person behaves differently during physical exertion. Experiment and look for the optimal option for you.

Remember that calories are burned not only during sports, but when you, for example, wash the floors, rub dust, take a shower, etc. But it is not worth sharing, believing that it is possible to burn 1000 calories at home for one general cleaning. All these activities burn a bit of calories, but nevertheless, perceiving homework, as a way to lose weight, you are most likely to handle the hated flooring of the floors.

90% of this comes down to discipline. Refuse bad calories (semi-finished products) and ask for help from nature: vegetables, fruits, meat, beans and clean water. If it is ready-to-eat semi-finished product or chips type snacks - throw away such a product immediately. Excessive consumption of any products leads to an excess of calories and, consequently, the accumulation of fat. However, with natural products to go through calories much more difficult.

Calorie consumption

Knowing that calorie consumption is of paramount importance in weight loss, what kind of activity will you choose? Exercises help in weight loss, but by themselves they do not work. It is impossible to lose weight only by doing sports and without following your diet.

Calorie consumption under various activities can differ significantly. However, you should not choose, for example, swimming, if you hate to swim. Choose what you like and then overweight will be much easier.

Calorial consumption table in various activities

1. 30 minutes run at a speed of 12 km / h

Running is the best way to burn calories. You do not need special equipment. In this case, the result will be noticeable enough. It is advisable to dilute running by force training. Running itself helps burn calories and get rid of fat mass, but at the same time they can begin to burn and muscles, which is undesirable. Muscles help the body burn more calories, as well as save from leather flabbing and unattractive lack of forms. Slimming in itself will not help bring muscles into tone. Without strength training, you can lose weight, but this will lead to a sagging belly and flabbing buttocks. Combining running with strength training, you retain muscle mass, which not only helps to create a beautiful figure, but also contributes to the acceleration of metabolism. And the higher the metabolism, the more active the body consumes calories even during the rest.

1. Running coward at a speed of 8 km / h

It is practically no different from the previous version, except that in order to burn 500 calories, you will need to run more.

1. High Intente Interval Training

Interval, that is, alternating periods of high and low intensity, you can perform almost any exercises. It has been proven that this form of training increases the number of calories burned, and also allows you to work less time than if you just worked at a constant pace.

1. Hour swimming

It is not about leisurely floundering in water. In order to start the process of weight loss, you need to swim, swim and swim away with the highest possible intensity.

1. 2 hours mow lawn

This is not something that can be performed every day, except if you have in the stretch of grass is coined with radioactive fertilizers and is growing not by day, but by the hour. However, this is a good way to dilute your workouts. If you understand that 2 hours mow the lawn is too much and you just don't have so much grass, then combine this thing with another activity. Now summer, go rather to the cottage.

1. 2 hours of lifting in the mountains

It's similar to walking, however climbing into the mountains you load the body is stronger not due to an increase in speed, as when running, and due to the fact that the trail is constantly changing and in order to go you need to make more effort than, for example, when walking in Park. You can go to the mountains yourself or call friends. Go to such a hike in good weather, in place with good views and do not forget to take more water.

1. 60 minutes of climbing

Unusual load, during which almost all muscles are involved. You will spend time, burning calories and pursue your hands and legs well.

1. Tennis hour

Tennis is an excellent sport that burns calories, but also burns time. Almost all types of sports that need to be engaged in a pair or in a team, simply "time eaters". You do not notice how the clock flute.

1. Martial arts

50 minutes will be more than enough. Do not like martial arts? What about self-defense classes or boxing?

1. 2 hours riding a horse

We are talking about the usual ride on the horse. If you are engaged in a viscous, for example, the number of calories burning is increasing during this time.

1. Aerobics

Burn 500 calories in 50 minutes of classes of high-intensity aerobics. With an average intensity you will need 70 minutes. In order to burn 500 calories in the pool, you will need to spend 2 hours on water aerobics.

1. Volleyball hour

We are talking about the beach volleyball, during which there is more calories than in class in the hall. Do not forget about the protection of the sun. If you are not a lollybole lover, then why not leave frisbee?

1. 75 minutes by bike

Great way to move around the city. You will not only get to the destination, but also burn calories. If the last time you rode a bike for a long time, prepare the fact that the next day the muscles will hurt, the existence of which you did not even suspect. If you plan to ride often and long distances, be sure to purchase a quality seat. Do not forget to alternate periods of high and low intensity. Do not eat all the time in one pace.

1. Dancing

Get in dancing right at home. It does not matter how you can dance or not, just turn on the music and begin to burn calories. The number of calories burned down the type of dance. For an hour of sals, you will burn 290 calories, per hour of ballet or modern dances - about 310.

1. Power training

For one such training, you will burn 500 calories (rather 300), however, you can add a slight jog at the beginning and at the end of the workout.

1. 45 minutes of Syakla

The more intense you twist the pedals, the higher the resistance, the more calories you will burn. Do not learn, increase the load and stop.

1. 50 minutes walk by stairs

Take advantage of a special simulator in the hall or just find a suitable staircase on the street or at home.

1. Surf riding hour

If you have the opportunity to go to the beach with good waves, then surfing is the perfect option, how easy and fun to burn extra calories.

1. 45-50 minutes of rowing

The rowing simulator is one of their simulators that are often used incorrectly. Do not round your back when moving forward, work primarily with your hands, and not legs. If you are not sure about your technology, ask for help of the attendant trainer (do not be afraid, he will not refuse you - this is his work). If you have such a simulator at home, you can use numerous video tutorials.

1. 50 minutes of jumps on the rope

Jump 50 minutes without a break - the task is not from the lungs. Divide the exercise into small time intervals. Jump little by little during the day.

1. Do not worry and keep moving

Shake your feet when sit down (you should not do this with a large crowd of people or at a meeting, you can irritate someone), go to the circles. When talking on the phone. Choose a staircase instead of an elevator, go to a couple of stops before, park as far from the entrance. Use any opportunity to make a couple of extra movements. Of course, without sports you will not be able to burn additional 500 calories per day, but you can increase your achievements in such a simple way.

If you have snow now, you will rather be over the shovel. 80 minutes and 500 calories did not happen.

There are many ways to burn 500 calories, in addition to those mentioned above. Do not limit yourself. Think about what you like to do where and when.

Do not forget that in order to lose weight, it is important not only to burn calories, but also keep up the nutrition. Slimming is 80% meals and only 20% - workout. Starting to eat correctly, you will not only begin to lose weight, but also notice a change in the mood, will become more active and cheer. Add to this exercises, and you will soon achieve the goal.

And finally, the stronger you lose weight, the more efforts you need to be applied to burn the same calorie amount.

Do you want to lose weight? Then focus not on the figure on the scales, but to get rid of the fat mass and score muscle (which is known to be heavier than fat) to bring the figure to the ideal.

Full of activity of activities and the number of calories burned

From the proposed calorie consumption table, you can understand how many calories it is possible to spend on various types of activities depending on your weight in 1 hour. To get a specific value, multiply your weight into the number in the first column.

Video selection of best exercises for burning 1000 calories