Finding an effective way on how to burn 100 calories is crucial. Even if we think we are active because we exercise two or three times a week, the classic 8 hours (or more) sitting at a desk can be harmful to our body.
Running or exercising on your lunch break is a great idea, but it's not always possible every day; This is where something different, like office exercise, comes into play.
We are talking about a useful way to combat a sedentary lifestyle, that is, activities that can be carried out to meet training goals without having to join a gym. In fact, we can burn calories perfectly at home, at work and while traveling.
The activities you choose may vary depending on the time you have and what you think your body needs. There are no right or wrong choices here, just different options to achieve a single goal: move.
The number of calories your body will use when performing various activities depends on several factors: weight, gender, age, body composition, and more.
For simplicity, the calorie count used in this article refers to a 70-kilogram man, and to burn 100 calories (which are few, but you can multiply them) we recommend these activities:
- Climb stairs for 10 minutes.
- Do yoga for 30 minutes
- Walk for 30 minutes or briskly for 15 minutes or run for 10 minutes.
- Do your work standing instead of sitting.
- Jump rope for 7 minutes.
- Move .
Climbing stairs
There are almost always stairs to climb, whether at work, at home, or even in a hotel when you're traveling. Climbing stairs for just 10 minutes will burn 100 calories. The effort of the climb allows you to train strength, power, and endurance.
With an important stimulus for the glutes and in particular for the middle muscle. In addition, steps on stairs involve moments in which we use force on one leg, pushing up and at the same time maintaining balance.
This translates into training of the stabilizing muscles, those that stabilize the joints (in this case, the legs), helping to maintain balance while performing movements. The advantage is that greater stability reduces the incidence of injuries, especially knee injuries.
And, ultimately, climbing stairs, as well as running on stairs, forces the heart to beat faster and breathing to increase in frequency, which translates into a progressive increase in the maximum volume of oxygen consumed in a minute ( better known as VO2max ). In short, it's all benefits.
Do yoga
Yoga will be your best ally. Yoga is an ancient practice that offers significant benefits for physical and mental health and can help you burn calories and stay fit. In fact, yoga stimulates metabolism through deep breathing techniques and increases caloric consumption even at rest.
But it also activates the muscles by involving different muscle groups. Isometric contractions in yoga positions burn calories and strengthen the body.
And you don't need much time: even shorter yoga sessions can contribute to your total caloric intake for the day. And if you need something more, Power Yoga can be a more intense option, which tones muscles and promotes weight loss.
Walk
Walking burns calories . An adult of average weight and proportional to his height, who walks at a normal pace for one hour on a flat surface, burns approximately between 150 and 190 calories. If the walk is fast, these increase progressively up to even 250-300. And if you don't have time, find it.
When you can, answer phone calls while you're on the go. Or you can walk during work calls by simply strolling around your office. Do it for two 15-minute calls a day to burn 100 calories.
Stand
The sofa is the enemy of our metabolism. Simply because you burn approximately 10 more calories for every 10 minutes you spend standing instead of sitting in the office.
You can also stand more at home, for example while watching TV or reading. Yes, the sofa is more comfortable. But get out of the prevailing logic of rest at all costs.
Jump the rope
We have all done it in life, playing as children or a little older when we understood that jumping rope is a very intense cardiovascular exercise, practiced as a warm-up, not only in boxing.
“In terms of intensity, it can be considered the same as running and stepping, but if practiced regularly, it can be even more effective and complete and give better results in a short time,” says Angelo Brandini, active functional training personal trainer at Milan.
And what's more, jumping rope is an easy exercise to do anywhere: a classic workout that is never missing in boxing gyms around the world and also in cross-fit. Rope is the fundamental ingredient of a perfect cardiovascular and strength training program.
Believe it or not, jumping rope is an exercise that benefits the entire body and can burn many calories in a short time with beneficial effects on health, from improving our physical condition to cardiovascular fitness and even increasing muscle resistance. our bones.
Jumping rope means burning approximately 667 to 990 calories per hour with a pace of 120 jumps per minute. That's a lot in 60 seconds, but it's not impossible, which makes this exercise a staple for many athletes.
Always stay active
A healthy and active life is the basis of everything. And it doesn't take much. If you are at home, dance, thirty minutes of casual dancing burns approximately 165 calories.
Do you have a house to clean? Believe it or not, housework can be an effective training session. Normal household chores burn approximately 100 calories in 30 minutes.
[ Via GQ Mexico]
