Bodybuilding Running on Treadmill

Published on February 1st, 2013 | by George Conte

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Fat burning exercises

Aerobic exercise promotes health and at the same time is a great way to lose weight as most people know. But what they don’t know actually is: “how good is aerobic exercise for weight loss”?

The fun part is that we can calculate this. Let’s say that you want to lose 1kg (2.2 pounds) just by doing aerobic exercise and without any diet changes. So we want to use an isocaloric nutritional plan and lose that one kg only buy doing our favorite sport. How are we going to do it and how long it will take?

In order to lose 1kg you need to burn about 7700 calories. So if we now how many calories we can burn with each type of exercise per hour we can calculate how many hours we need to exercise with that specific type of exercise and achieve our goal.

Here are the most common types of aerobic exercise and the amount of calories they burn per hour for an average person that weights 70 kg (about 154 pounds):

IMPORTANT NOTE: If you have trouble reading this table below just zoom in by pressing and holding Control and + (or Control and rotate your mouse wheel upwards).

calories burned from aerobic exercise

Ok let’s choose running at 5 mph. As we see from the chart we can burn 588 calories per hour. So if we want to burn 1kg we need 7700/558 = 13,8 hours of running!

If you believe this is too hard to do, just think that you can lose 10kg (22 pounds) just by running 138 hours or once every three days for one year. At the end of the year you will achieve your target without any changes in your diet. You can still drink alcohol, eat chocolate or whatever you want to do and as long as your diet remains isocaloric and you add 1 hour of exercise every three days you will still lose 22 pounds!

For people that believe that running one hour is extremely boring (I do too!) there are many solutions. I personally use Elliptical trainers or a stationary bicycle and have a screen in front of me and while exercising I watch my favorite shows. So instead of sitting in front of a TV and gaining weight I am having fun and losing weight at the same time!

Another good solution is team sports that help you have fun, socialize and exercise at the same time! So you can just find out how many calories you can burn with your favorite sport and create an exercise plan with specific goals. Just like the example with running you could choose basketball with friends and lose again 22 pounds in one year just buy playing basketball once every three days!

Check below to find out your favorite sport and how many calories you can burn in one hour (for an average 70kg person):

IMPORTANT NOTE: If you have trouble reading this table below just zoom in by pressing and holding Control and + (or Control and rotate your mouse wheel upwards).

calories burned from aerobic exercise (sports)

 


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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of Dietuni.com. A website dedicated to help you overcome obesity and transform your life the same way he did!



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