“Calories.” Who knew one word could carry so much weight?
无论您是要瘦弱，保持体重还是体重，您都需要知道您要消耗的卡路里和燃烧多少卡路里。然而，虽然很容易计算我们的饮食中卡路里，但很难估计我们实际上在健身房里燃烧了多少。
If you want to truly achieve your goals, you need to understand how many calories you’re really burning each session — that way, you know if you’re doing too little or too much. Unfortunately, what your cardio machine says isn’t always accurate.
In fact, many cardio machines inflate the number of calories you burn. Why? Because they usually take into account your weight and your age only,instead of also including additional factors like fitness level and body composition.A studyfrom the University of California, San Francisco found:
In this article, we’ll break down popular exercise methods and how many calories you’ll actuallyburn. Use these guidelines to get a better estimate of how much work you’re actually doing every 30 minutes.
卡路里基础知识
Before we dive into various exercises, here are some important things to consider:
- Your basal metabolic rate (BMR) is the number of calories your body requires to carry out daily functions — and accounts for 50–70% of the energy your body uses.
- The more muscle mass you have, the more calories you burneven at rest.
- Physical activity produces heat in your body, called “thermic effect.” It’s the second largest contributor to calorie expenditure at 20%.
- There are approximately 3,500 calories in one pound of fat.
READ MORE >IDEAL REP RANGES FOR WEIGHT LOSS AND 4 MORE GOALS
燃烧最多卡路里的练习
2017年3月，Harvard Health Publishingreleased data ondozensof common activities and their calories burned within 30 minutes for people of varying weights. Here are some of the best in no particular order:
- Running on the treadmill
- Stationary biking
- Swimming
- Circuit training
- Vigorous weight lifting
继续阅读以查看这些练习中实际燃烧多少卡路里。（每个范围的下端都是一个125磅重的人，高端是一个185磅重的人。）
*Calorie burn based on 150-pound person
