In addition to a healthy diet and strength training, aerobic exercise is a healthy way to burn calories and lose weight. In order to lose just one pound of fat, you must burn 3,500 more calories than you consume. It is important to know the calorie-burning potential of each aerobic exercise. However it is equally important to note that not everyone burns calories at the same rate. Body weight and current physical fitness levels all play into the complex weight loss equation. The more you currently weigh, the more effort each exercise requires. Therefore a heavier person will burn more calories in one hour than someone who weighs less.
Though not your typical aerobic workout, vigorous martial arts sessions are aerobic, strengthen large and small muscle groups and require balance and agility. This combination makes martial arts such as judo, karate and kickboxing fabulous calorie burners. According to the MayoClinic.com, a person who weighs 160 pounds burns up to 752 calories in just one hour. A 200-pound person in the same class burns up to 937 calories. Many studios offer beginners classes for new learners. As an alternative, try a kickboxing class, which is an excellent alternative. The Harvard School of Public Health estimates a 125-pound person will burn 600 calories in a one hour class. A 185-pound person will burn over 800 calories at the same class.
In a typical aerobics class, a 130-pound student will burn approximately 384 calories, while a 205-pound person will burn up to 605 calories at the same class. To amp it up, take step aerobics. The same two students would burn 502 calories and 791 calories respectively. Harvard's School of Public health also estimates that high impact step classes burn 410 to 620 calories per hour.
Water aerobics may not be the calorie incinerator that step aerobics is; however for those who want to start their exercise journey, or those recovering from an injury, water aerobics is one of the best ways to burn calories while increasing strength and range of motion. In one hour, a person weighing 160 pounds will burn 402 calories. Someone weighing 200 pounds will burn 501 calories in that same hour. Swimming laps also burns calories at the rate of 600 to 800 calories per hour.
Long Distance Running
Long distance running is one of the best calorie burning aerobic workouts. With the popularity of road races increasing, gyms now offer classes teaching students how to run long distances. The faster you run, the more calories you burn. A 160-pound runner who runs five miles per hour will burn 606 calories. The same runner keeping an eight miles per hour pace will burn 861 calories per hour. A 200-pound runner will burn 755 and 1,074 calories per hour respectively. If you prefer to run indoors, check to see if your local fitness center offers group treadmill classes.
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