Exercise helps manage blood sugar and is an essential part of weight control. But, intense, body-wracking effort isn’t required to burn calories. You can ease into exercise with some low-impact activities and still burn lots of calories. Here are three ways to stoke your inner furnace while keeping your knees, back, and muscles free from pounding. Shhhhhh! It’s our little secret.
Swimming. With the water to buoy your body weight, there’s very little strain on your joints and feet. A slow pace will burn 476 calories per hour, but turn up the speed and effort and you burn up to 680 calories per hour. By comparison, a 150-pound person running 6 mph burns 680 calories. If you weigh more, you’ll burn more; weigh less, burn less.
Swimming. With the water to buoy your body weight, there’s very little strain on your joints and feet. A slow pace will burn 476 calories per hour, but turn up the speed and effort and you burn up to 680 calories per hour. By comparison, a 150-pound person running 6 mph burns 680 calories. If you weigh more, you’ll burn more; weigh less, burn less.
Cycling. It may surprise you, but pumping pedals is easier on the knees than running. And doctors often suggest riding a bike for back pain. For a moderate-effort ride of 12 to 14 mph, you’ll burn 544 calories. Add a little bump of 1 to 2 mph increases that to the whopping 680 calories per hour.
Rowing. Even though you’re sitting, rowing is a full-body workout, strengthening your core, legs, and back muscles. Because rowing engages so many muscles at once—but doesn’t jar your body like running—it burns 476 calories per for a moderate effort, but for 50 percent more effort, you can burn 578 calories per hour.
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