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Choose Exercise Moves that Help You Lose it Faster

posted Nov 11, 2011, 10:23 PM by Mike Chen   [ updated Mar 21, 2012, 9:10 PM ]
When you’re trying to lose weight, one of the best ways to burn extra calories is to increase the amount of time and intensity you exercise.

While any physical activity is a step in the right direction, certain types of exercise just naturally burn more calories because of the exertion required. If you want to see faster results, try to choose more strenuous activities more often, with your doctor’s blessing.

Here’s how your favorite physical activities rank in terms of calorie burn per hour*, ranked most strenuous to least:

  • Running and racquetball both burn about 920 calories per hour for a man and 740 calories for a woman.
  • Jogging and swimming both burn about 730 calories per hour for a man and 580 calories for a woman.
  • Brisk walking, gardening, cycling, dancing, and playing basketball all burn approximately 460 calories per hour for a man and 370 calories for a woman.
  • Cleaning house, office work, playing baseball or golf all burn about 300 calories for a man and 240 calories for a woman.

The more you move the better! Try to incorporate some of the activities on the more strenuous end of the exercise spectrum at least two or three times per week and regularly engage in activities on the lower end – every day if possible for at least a half hour. Not only will regular exercise help you lose weight, you’ll build and retain lean muscle as well.

*Calorie expenditure based on a 175-lb. healthy man and a 140-lb. healthy woman.
SOURCE: U.S. Department of Agriculture, U.S. Department of Health and Human Services, Dietary Guidelines for Americans.

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