Weight loss exercise

Calories burned in 1 hour of exercise for weight loss

Any weight-loss or weight-maintenance program must include physical activity. Your body expends more energy when you're active (calories). You lose weight when you burn more calories than you consume. According to the 2015-2020 Dietary Guidelines for Americans, most people need to cut their calorie intake while increasing their physical activity to lose weight. In average, this means cutting 500 to 750 calories from your daily calorie intake to lose 1 1/2 pounds (0.7 kilograms) every week.

Other variables can have a role in this equation. Because of the changes that occur in the body over time, you may need to reduce calories even more to keep reducing or maintaining your weight.


Is it better to eat less or exercise more?

Both are critical. Diet has a greater impact on weight loss than physical activity; physical activity, especially exercise, has a greater impact on weight loss maintenance. Because of age-related decreases in bone density and muscle mass, weight loss without physical exercise, especially in older persons, might promote frailty. Including aerobic and resistance training in a weight-reduction program can assist to prevent bone and muscle loss.


The US Department of Health and Human Services recommends the following exercise guidelines for most healthy adults:

  • Aerobic exercise. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of strong aerobic activity per week, or a combination of both. According to the instructions, you should do this workout over the course of a week. Exercise will improve your health even more if you do more of it. Even small levels of physical activity, however, are beneficial. Short bursts of activity throughout the day can build up to a significant health advantage.

  • Strength training is a good thing to do. At least twice a week, do strength training exercises for all major muscle groups. Aim to complete one set of each exercise with a weight or resistance level that exhausts your muscles after 12 to 15 repetitions.

  • Brisk walking, swimming, and mowing the lawn are examples of moderate aerobic exercise. Running and aerobic dancing are examples of vigorous aerobic exercise. Weight machines, your own body weight, resistance tubing, and activities like rock climbing can all be used for strength training.


Aim for at least 30 minutes of physical activity every day as a general objective. You may need to exercise more if you want to reduce weight, maintain weight loss, or accomplish certain fitness goals.


How much energy am I expending?

The predicted number of calories burned when performing various workouts for one hour is shown in this table. This is to give you an idea of how many calories different hobbies burn for a 160-pound person (73 kilograms). Calorie expenditures vary greatly based on the type of activity, the intensity level, and personal variables like weight.