Does jogging burn the most calories?

It is no longer a secret that sport and exercise help to burn fat and reduce calories. Experts disagree on which sports make the pounds tumble the fastest. So far, endurance sports such as running, swimming , cycling and inline skating have ranked among the top fat burners  . However, muscle building training is also attracting more and more attention.

Relationship between muscle mass and basal metabolic rate

The greater a person’s muscle mass, the higher their basal metabolic rate, i.e. the energy consumption when only resting in bed. Because even without any exercise, the body burns fat, in men about 1,700 and in women an average of 1,100 calories per day.

In people who do very little physical activity and therefore have little muscle mass, the basal metabolic rate is usually significantly lower than in athletes, which is why they burn less fat during sleep. Because while the muscle cells are active at night and consume energy, fat cells doze off idly.

In general, the daily basal metabolic rate can be calculated using the formula 700 + 7 x body weight in kilograms for women, or 900 + 10 x body weight for men.

Slim down with the help of negative energy balance

Once you have calculated your basal metabolic rate, you know how many calories you burn while sleeping. However, since people are almost constantly active during the day – even with light desk work – the actual energy requirement is higher than the basal metabolic rate. For  people with a desk job  , the formula basal metabolic rate x 1.3 applies; anyone who is at least moderately physically active calculates the basal metabolic rate x 1.6.

Losing weight is only possible if the daily  calorie consumption  falls below the energy turnover calculated in this way and thus achieves a “negative energy balance”. This means eating and drinking fewer calories than you expend. A secretary weighing 60 kilos would therefore have a basal metabolic rate of 1120 kilocalories and thus an energy turnover of 1456 calories. If she eats less than 1456 calories a day, she will lose weight.

If you want to eat more and still lose weight, you can  increase your energy expenditure through exercise . In addition, endurance sports are recommended. An hour of jogging or  Nordic walking  burns about 500 calories, inline skating 380 and walking 160.

A reduction in body fat should therefore only be achieved through a  combination of muscle and endurance sports  . The muscle training increases the basal metabolic rate, the endurance training the daily movement units and thus the energy turnover.

The afterburn effect: burn fat on the sofa

A special feature of strength training is the high afterburn effect. The intensive exertion of the muscles sustainably stimulates the basal metabolic rate, so that the body burns more fat even during sleep. According to a study by the University of Kiel, the afterburn effect lasts up to 38 hours after strength training.

The effect after strength training is 90 percent higher in the first few hours after the end of the exertion than after endurance training. While the energy consumption in strength and endurance sports is relatively the same in sports itself, the afterburn effect after strength training is much higher and longer lasting.

Conclusion:  If you want to lose fat while exercising, you should sit down at the equipment in the gym more often instead of struggling on the treadmill. However, one chocolate bar too many, which causes the energy balance to fluctuate positively, can easily be put away with a round of jogging.

 

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