Your time is precious – and limited. When it comes to exercise, it's not uncommon to ask yourself: which exercise burns the most calories?
Sports scientists have scrutinized the amount of energy that people consume in various types of exercises and determined which workouts are best for burning calories. The thing to keep in mind: the more muscle you take and the harder (and longer) you push those muscles, the more energy the body will rummage through, says Dr. Tim Church, an exercise researcher and professor of preventive medicine at Pennington Biomedical Research Center at Louisiana State University. So, to maximize the number of calories you burn, "you want an exercise that uses both lower and upper muscle groups and is done with high intensity," says Church. So you could expect some lines of CrossFit or Tabata-style interval training to burn the most calories
. And you may be right.
A study of a well-known CrossFit workout called "Cindy" ̵
These calories measured each minute beat many traditional forms of exercise. "But within those classes there is such diversity, and the people who do it are all over the map," says John Porcari, author of the Tabata study and professor of motion and sports science at the University of Wisconsin, La Crosse , For example, some people in his Tabata study burned up to 360 calories during 20 minutes of exercise or 18 calories per minute.
Still, "per minute" calorie burning is not always the best way to assess the energy of a workout, says Porcari. The total duration of training and the willingness of a person to stay in training are also important factors. "You can crank like Dickens for 30 seconds and burn a lot of calories," he says. If you have extremely little time, high-intensity interval training (HIIT) is probably the best option. But in the real world, Porcari says, many people will not (or may not) feel comfortable in regular or extended high-intensity workouts.
He says a "fairer" method of judging the true energy of an exercise is asking people to do it at a pace that is comfortable for them. And when it comes to vigorous, calorie-burning exercises that make people feel comfortable for a long time, running is usually at the top. "If you look at the literature, running burns more calories than other modalities," he says.
According to an online calorie estimator of the American Council on Exercise, a 115-pound person runs for 30 minutes slowly-middle-speed (a 10-minute mile) would burn about 260 calories: the same amount of people who crossfit usually flared in 20 minutes, according to research. A 175-pound person would burn nearly 400 calories in this 30-minute run. Increase the pace, and you can achieve an even higher rate of calorie burning.
You may be wondering if more intense exercise regimens will lead to higher calorie intake, even if the workout is over – or a so-called "afterburning effect." Research from Colorado State University has shown that, yes, intense exercise keeps one's metabolism Person longer than mild training. But this afterburning effect tends to break out quickly – within hours – and it accounts for a small fraction of the total calories a person consumes during and after exercise.
Also, the length of a workout – not just its intensity – helps keep a person's metabolism elevated after exercise, finds a review by the University of New Mexico. So, if your goal is to burn the maximum amount of energy, you should find an exercise that is powerful and persists for a long time.
This mode works for many people. For others it can be fast stationary cycling or Tabata or with an elliptical trainer. The research suggests that all are more or less comparable in terms of timing and intensity.
The quintessence? The best workout to burn calories is "what you do," says Church. You can find extreme forms of exercise that maximize calorie burning per minute. But if you do not stay with them or do them regularly, they are not good for you.