How many kcal are burned when skiing. Easy ways to burn calories. Kilocalorie consumption per hour

Health

When you're starting a new routine to try to get in shape, you're often looking for something you really enjoy and something that will have a positive impact on your health and fitness.

Of course, one important factor in losing weight is nutrition, but the calories we burn in an hour are a good indicator of how intense the activity is.

The data presented here shows the number of calories burned per hour by a person weighing 90 kg. The number of calories may vary slightly depending on your constitution, gender, age and other factors.

Plus, just because a certain activity burns more calories doesn't always mean it's best for you. The most important thing is that you enjoy it and do it regularly.

How many calories are burned in an hour

1. Hatha yoga – 228 kcal per hour

2. Slow walking – 255 kcal per hour

3. Bowling - 273 kcal per hour

4. Sports ballroom dancing -273 kcal per hour

5. Chinese Tai Chi gymnastics – 273 kcal per hour

6. Rowing – 319 kcal per hour

7. Slow, relaxed cycling – 364 kcal per hour

8. Volleyball – 364 kcal per hour

9. Golf – 391 kcal per hour

10. Skiing – 391 kcal per hour

Walking calories per hour

11. Fast walking - 391 kcal per hour

12. Low intensity aerobics – 455 kcal per hour

13. Running on an elliptical trainer - 455 kcal per hour

14. Strength exercises - 455 kcal per hour

15. Baseball – 455 kcal per hour

16. Water aerobics – 501 kcal per hour

17. Swimming at a calm or moderate rhythm - 528 kcal per hour

18. Walking – 546 kcal per hour

19. Rowing machine - 546 kcal per hour

Calorie consumption per hour

20. Water skiing - 546 kcal per hour

21. Cross-country skiing – 619 kcal per hour

22. Hiking – 637 kcal per hour

23. Ice skating – 637 kcal per hour

24. High intensity aerobics – 664 kcal per hour

25. Roller skating – 683 kcal per hour

26. Basketball – 728 kcal per hour

27. Tennis – 728 kcal per hour

28. Running (at a speed of 8 km per hour) – 755 kcal per hour

29. Running on stairs – 819 kcal per hour

30. Intense swimming - 892 kcal per hour

31. Taekwondo – 937 kcal per hour

32. Jumping rope – 1074 kcal per hour

33. Running (at a speed of 12 km per hour) - 1074 kcal per hour

With age, the human body undergoes irreversible changes, accompanied by a slowdown in metabolism. The latter process sometimes leads to excess weight. You can avoid this only by regularly taking care of your body. Sports, active lifestyle, Regular physical exercise is the key to staying slim for decades.

But not all types of activity lead to the same effect, since some actions consume, for example, 100 kcal per unit of time, while others consume five times more. What activities burn the most calories? It is difficult to give a definite answer, since everything depends on the age, weight and height of the person, and body constitution. However, you can average your calorie consumption rates to rank the most effective exercises. In our article you will find summary tables of calorie consumption when playing different sports.

Daily calorie requirement

On average, women need 2000 kcal, and men 2500

The average person needs a minimum of 1600 kcal, entering the body with food, provided that it is at rest all day. Women who are at least slightly active need 2000 kcal, men 2500.

Alas, A sedentary lifestyle and unhealthy diet lead to extra pounds. Later, people begin to take care of their body by doing various types of exercises.

There is an empirical formula for determining the vital number of calories. For women it looks like this:

9.99 × weight (in kg) + 6.25 × height (in cm) - 4.92 × age - 161;

To calculate the indicator for men, the number “5” is added to the result.

If the goal of playing sports is to achieve optimal weight, you must follow the following rules: the number of calories burned should exceed the number consumed by 20%. For example, according to the above formula, 1600 kcal was obtained. Then, to achieve normal conditions, you need to burn 320 kcal per day. How to do this is everyone’s personal choice; some choose intense physical exercise, others choose long-term cyclic exercise. Before considering in detail how to burn calories, it is worth turning to the natural data of a person.

Dependence of energy loss on body structure

There are three types of structure:

• ectomorph;
• mesomorph;
• endomorph.

The former are characterized by thinness, long limbs, narrow palms and feet, and an almost complete absence of fat. Such a representative spends energy 5-8% faster.

The latter are characterized by a developed muscular system, a long torso, and broad shoulders. The following indicators refer specifically to them as the most common representatives.

An endomorph can be distinguished by a rounded face and body, and an impressive volume of subcutaneous layer. He burns calories 6-9% slower than a mesomorph because existing fat slows down his metabolism.

When considering the appropriate type of physical activity to maintain an optimal weight, you need to consider your own body structure. Now it’s worth clarifying the number of calories burned with different mobility using the example of a person weighing 70 kg.

Exercise at home

jump rope is the most effective calorie burner for home

Many people are not eager to go to the gym, preferring to exercise at home. Some may say this is wrong, but even simple game-type movements can benefit the body. For example, . A familiar activity from childhood with a frequency of 120-150 jumps every minute in an hour, you will burn about 750 kcal. It is difficult to sustain an hour of continuous movement, so it is recommended to perform 6-8 sets of 8-10 minutes each. Then a little less calories will be consumed (600 kcal).

Jumping rope is considered the most effective way to maintain normal weight if you don’t want to leave the house.

Physical exercises with your body weight (jumping “legs together/apart”, lifting the torso) at light intensity will burn 250, at high intensity - 550 kcal.

Popular, alas, is not the best method of spending calories - up to 5 kcal every minute. However, it is worth doing it at least to strengthen the muscles and timely transition to more difficult exercises.

When performing the dumbbell plank, the situation is different. Taking a load with each hand, the latter rise one by one to the body and linger for 2-3 seconds. 15 kcal are burned per minute.

Some people do not accept working with a load, leaning towards. It's interesting that The benefits of spinning a hula hoop are comparable to - about 600 kcal are lost in an hour! Leading nutritionists in the world claim that if you spin a hula hoop for 5-6 ten-minute sessions daily, this will lead to a narrowing of your waist by 3 cm every month.

Dancing at home is no worse than running, swimming or team sports. An hour of intense movement burns 450 kcal. The indicator varies based on the speed and complexity of the dance.

Exercise outside the home

burning calories in the fresh air occurs faster than indoors

It is easy to believe in favor of cyclic sports with aerobic exercise (deep breathing at an increased heart rate) by looking at their representatives. Swimmers, runners, cyclists, and skiers are slim, fit, and lean.

• 5th place - riding, skating (5.167);
• 4th place - training in the gym (5.2);
• 3rd place - outdoor games like football, basketball, etc. (6,273);
• 2nd place - water sports (6.625);
• 1st place - running (9.00).

A guaranteed way to burn extra calories is running - moving for an hour at a speed of 12 km/h will burn off 700 kcal, at a speed of 8 km/h - 560 kcal.

Walking up the stairs is even cooler - in 60 minutes the body will thank you by losing 900 kcal. uses fewer muscles than running, therefore, calorie consumption rates are reduced by 15-20%.

Winter types of physical activity require energy expenditure not only for movement - the lion's share of calories is spent to warm the body. During an hour of ice skating, a person loses 700 kcal, and skiing - up to 900 kcal, depending on the conditions.

Don't think that warm clothes prevent you from expending extra calories and don't neglect protection from freezing.

The same applies. When in water, the human body experiences stress, accompanied by the release of calories in order to warm the body. Swimming for an hour at a speed of 10 m/min burns 215 kcal, at a speed of 50 m/min - 720 kcal.

Jumping on a trampoline is considered an excellent method for losing excess weight. If you spend 15 minutes exercising, the calories burned are comparable to an hour of training on a treadmill.

How many calories do you burn when playing different sports (video review):

For comfortable assimilation of the information presented below is a table of calorie consumption for a person weighing 70 kg.

Table 1. Calorie consumption during activity at home.

Table 2. Calorie expenditure during activities outside the home.

Any type of physical activity will help you lose weight by burning calories. When choosing, you need to rely on the amount of free time and current sports conditions.

Cross-country skiing is a great calorie burner.

• With a weight of 50 kg, about 450 kcal are burned in 60 minutes of active training.
• With a weight of 60 kg, 540 kcal are burned per hour of training.
• With a weight of 70 kg, 630 kcal are burned in 60 minutes.
• If you weigh 80 kg, cross-country skiing burns 720 kcal.

These are not absolute, but approximate data, because the process of burning calories is also influenced by the individual characteristics of a person and the speed of skiing: the faster the run, the more calories are burned. The average pace to aim for is about 10 km/h.

The style of skating also affects calorie consumption: skating consumes more energy, classic - less. Alpine skiing is not very effective for losing weight, because during skiing you spend almost half as many calories as cross-country skiing. The route also influences energy consumption. More calories are spent on a track with ups and downs than on a flat track in a field. As an individual, the more muscle you have, the more calories you'll burn. Men tend to burn more calories than women: the stronger sex simply has more muscles.

The benefits of cross-country skiing

Cross-country skiing is not only beneficial for those who want to lose weight. They have an excellent effect on the functioning of the cardiovascular system, saturate the blood with oxygen, improve metabolism, increase immunity, develop coordination of movements, train the vestibular system and, like running, strengthen the nervous system, act as an anti-stress.

It is recommended to ski twice a week, choosing a time from 12 to 16 hours. This is quite enough to work on your figure and lift your spirits. If you are an inexperienced skier, you can start training from 20 minutes, gradually increasing the duration of your run to 60 minutes. Ideally, it is recommended to cover 3 km per workout. In this case, you will get the maximum effect from the lesson - both a noticeable load and not the highest one.

Every day we not only get energy from food, but also spend calories on various daily activities. Personal hygiene, reading, talking with a friend, and even lying on the couch and watching your favorite show all “cost” a certain amount of calories. Walking.

It is believed that a person should walk 6-8 km a day, especially if your work is not related to physical activity, that is, 10,000 steps. This applies to walks, not to walking around the house from corner to corner. A simple two-hour walk burns about 50 kcal, and if you walk professionally, you can burn about 2000 kcal in 30 minutes. On average, while walking you can spend 200-250 kcal/hour, depending on how much effort you put in.

Climbing stairs.

Walk up the steps every chance you get. Even 5 minutes of climbing stairs will improve the tone of the heart and lungs. This is an energetic exercise because as you climb each step, your leg takes the weight of your entire body. Doctor of sports medicine Frank Ivsto, as a result of an experiment, discovered an interesting fact that walking up the stairs for 1 minute requires more energy than jogging or even playing football. Leaving the elevator in oblivion and going up the stairs, we have an excellent opportunity to spend from 600 to 800 kcal/hour. The descent takes slightly less - about 200 kcal/hour.

Skiing.

Winter will soon come into its own. This means that you can take your skis from the balcony, take your skates off the hook and lose calories with pleasure. Skiing can be classified as a hardening and aerobic type of training. When skiing calmly or going downhill, you will spend 300 kcal/hour, and when skiing fast, and even on an untrodden trail, you will spend up to 800 kcal/hour. Skating works the hips, while classic skating works the buttocks.

When skating, 200 kcal are spent in half an hour, and if you are just learning to stand on them, then even more! Ice skating develops general mobility, coordination, improves posture, and the music played at the skating rink also develops a sense of rhythm.

Swimming.

Swimming is one of the most useful sports that has no contraindications. Everyone knows the positive effect of swimming on the spine and posture. It increases endurance, develops flexibility, and actively trains the muscles of the abdomen, arms, shoulder girdle, and buttocks. Regular swimming improves gas exchange in the lungs more than gymnastics. An hour of swimming consumes up to 500-600 calories. One of the most effective fat-burning types of swimming is alternating crawl and breaststroke every five minutes.

Household chores.

Any activity, including household chores, is a sure way to a slim figure. All women vacuum. If you do this, placing your right and left legs alternately, you can burn up to 110 kcal in half an hour. Vacuuming in the usual way burns 60-80 kcal in half an hour. When hanging laundry in 10 minutes you will spend 25 kcal, when ironing clothes - 160 kcal, while doing simple dance moves to music - 190 kcal, when washing dishes - 65 kcal. If you do household chores, you can spend more than 480 kcal per day. A procedure that helps you lose weight is doubly pleasant.

There is a type of outdoor exercise that not only has a beneficial effect on the body, but is also considered excellent winter entertainment. And this activity is called skiing, the benefits of which are obvious.

There is hardly a more democratic and accessible activity than skiing. There is hockey and figure skating, alpine skiing and snowboarding. But to practice these sports, certain conditions and resources are required. Simple cross-country skis are relatively inexpensive, and you can ride them in the nearest park. This is where their diverse availability lies.

A person who regularly goes skiing gets sick less often and is less susceptible to viral diseases and colds. Over time, he develops a sense of balance, and the vestibular apparatus becomes more perfect. Plus, the body becomes less susceptible to various diseases, that is, it is obvious.
When a person runs on skis, the walls of the blood vessels shake and vibrate, and not only them: the internal organs also “do not sleep”, but are subject to the same influence from the outside. As a result of this vibration and shaking, the walls of the blood vessels are cleansed of all the unnecessary and harmful things that have accumulated in them. In addition, significantly improves the functioning of the digestive organs, liver and kidneys. The body is freed from toxins and excess salt, because all this comes out of it along with sweat. Even if the load is insignificant, sweat will still be released, and even more so when the skier moves at an accelerated pace.

What muscle groups work

We can say that all muscle groups are involved in the work. But the muscles of the lower leg and thigh are especially “zealous” in this. In addition, the muscles of the shoulder girdle, back, abdomen, arms and even neck are involved in active work. Although, the neck is least involved. What does increased muscle work lead to? And to the fact that burns an incredible amount of calories, and the body gets an excellent workout, that is, the body develops harmoniously. Plus, a person breathes fresh air, which means that his blood is well enriched with oxygen.
It should be noted that skiing, the benefits of which cannot be doubted, is much preferable to running. And here's why: when a person runs, his joints are subjected to a colossal impact load. When skiing, such load is minimized, therefore, the risk of joint injury is relatively small.

What happens to the immune system?

If the immune system could talk, it would say “thank you so much” to the person who started skiing. The reader can read about the benefits of skiing above. As for immunity, it can be strengthened not only by the yogurt from advertising, but also by leisurely skiing in the fresh air. After all, the heart works in an enhanced mode, and it is much easier for it to perform its functions, because the abundance of oxygen allows this work to be done as efficiently as possible.
Heart muscles become stronger, blood pressure normalizes, metabolism accelerates– of course, these factors cannot but have a positive effect on the immune system. But that’s not all: when the body uses up glycogen reserves accumulated in its muscles and liver, it increases production of the hormone of joy - endorphin. And this is already a serious application for getting rid of depression and other negative mental states. Skiing, the benefits of which have a scientific basis, is perhaps the best way to get psychological relief.

How many kilocalories are burned during exercise?

The number of calories burned depends on several factors: the intensity of movement, the basal metabolic rate of the skier himself, the training time, the ambient temperature and even the terrain. It is clear that when climbing a hill, a person will spend more energy than when he confines himself to calmly sliding along a straight track.
Of course, a potential skier will be interested in knowing how many calories are burned when skiing. Of course, there is no single value, but the limits of energy consumption are known: from 400 to 1300 kilocalories per hour. Anyone who wants to lose weight, take note of this information. After all, by skiing, you can strengthen your immune system, tighten your muscles and reduce the amount of excess fat in your body.
The benefits of skiing are so enormous that no one has the courage to prove otherwise. Only cycling can compare with skiing in terms of energy consumption, but you can’t ride a bike in winter. And why, if there is a worthy alternative to cycling in the cold season. Of course, you can just do it regularly. But how many calories are burned when walking, and how many when skiing! There is a difference, and a very noticeable one.

What are the risks?

There is a risk of getting lost in the forest. For me, this is fear No. 1, so I only ski on ski tracks with clearly marked boundaries and colored ribbons. Of course, if the ski track is well-trodden, and the weather whispers “go for another ride,” then why not take advantage of the little happiness that has fallen out?! But the fact is that in winter it quickly gets dark outside, the weather tends to change dramatically, and the skier can simply get tired. Therefore, in any case It is not recommended to ski in the forest alone.
You don't need to go far into the forest. Always remember that returning home also requires strength. As for the weather, you shouldn’t rely too much on it. If it was frosty and sunny in the morning, then by noon a snowstorm or blizzard may well break out, and it’s very easy to get off the track and get lost in such weather. It’s a different matter if skiing takes place within the city. Although, this also has its risks.

If a person does not have basic skills, if he is sick or physically weak, then there is a risk of injury. When climbing a hill, the cardiovascular system is subjected to serious stress, which is extremely undesirable for people suffering from heart disease, as well as the elderly. Such skiers are advised to walk on a flat route that does not have any serious hills. The speed of movement should be low, and the pace will have to be slowed down, because there is no point in showing unnecessary zeal.

Among the northern peoples such a question does not arise. There, as soon as the child begins to walk, he is put on skis almost simultaneously. Because skiing for the indigenous peoples of the North is life, and for citizens living in less harsh conditions, Movement is life.

Playing any kind of sport relieves a person of the blues, health problems, excess weight and wasted time. So is it worth giving up a great opportunity to do something affordable and simple?! After all, the benefits of skiing, regardless of the age at which a person started skiing, are incomparably greater than sitting in front of the TV or computer.
You can start skiing at any age. But if parents want to raise an athlete-skier, then they need to accustom him to skiing from childhood. Children of primary school age who go skiing for the first time are unlikely to become champions, but they will be healthy people if they do not lose interest in this activity.

Plastic skis don’t need to be lubricated with ointment, because they already glide perfectly on the snow.
Calculate your physical capabilities.
Prepare your inventory in advance.
Don't be afraid to fall. Ski poles are a very reliable insurance.
Learn basic moves and stances.
Constantly challenge yourself, learn to brake, turn and climb hills in different ways.
Find your optimal dose of physical activity.

And a special video for beginners, easy and accessible: