Walking 10,000 steps burns around 500 kilocalories for an average man (weighing around 75 kg or 165 lb) and around 290 kcal for a petite woman (around 50 kg). Calculating the number of calories burned during certain activities based on activity duration or distance is possible using calculators.
A walking calculator is a free online tool that calculates the calories burned while walking, taking into account body weight, walking speed, distance covered, and time of walking. The calculator estimates how many kilometers, miles, hours, or steps you walk.
Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. The number of calories burned depends on your weight, the distance and speed you walk, and the type and level of terrain. A 200-pound person can burn about 1700 calories per day.
Calories burned in 30-minute activities like volleyball, walking, and badminton can be calculated using various calculators. For example, 15 minutes burn 50 calories, 30 minutes burn 100 calories, 1 hour burns 200 calories, and 15 minutes burn 95 calories.
By adding 30 minutes of brisk walking to your daily habits, you could burn about 150 more calories a day. A 155-pound person will burn 133 calories during a 30-minute walk at a 3.5 miles-per-hour pace, compared to a 125-pound person who will burn 107 calories. Walking for half an hour will burn between 100 and 120 calories.
There are 3,500 calories in one pound of fat, so it would take a month of walking to burn all the calories you need.
📹 How many #calories does an adult burn by #walking one mile?👟
About East Stroudsburg University East Stroudsburg University is a comprehensive university in northeastern Pennsylvania …
Is it okay to walk around a college campus?
Visiting college campuses is an excellent way to learn about schools, as it allows you to get a feel for the school in-person. You can walk around the campus, see the buildings, and check the general vibe. This can lead to a “gut feeling” about a school, whether it’s good or bad. You may fall in love with a school on a tour, or you may need to take in the sights and sounds before you know how you feel. Regardless of the reason, getting on different college campuses is an important part of the admissions process, as it allows you to get a better understanding of the school and its offerings.
Does a 30-minute walk burn calories?
Physical activity, like walking, is crucial for weight control as it helps burn calories. By adding 30 minutes of brisk walking to your daily routine, you can burn about 150 more calories daily. The Department of Health and Human Services recommends aerobic activity for most healthy adults, including 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. It’s recommended to exercise most days of the week, aiming for an equal mix of both types.
Does swinging at the park burn calories?
Swinging is a great cardiovascular exercise for children, as it increases heart rate and burns calories. Regular play on swings helps develop stronger muscles, increase aerobic capacity, control appetite, and reduce stress. It also provides long-lasting physical and cognitive benefits. One physical benefit of swinging is improving body awareness, which is the understanding of the movements a child can and should make.
Swinging activates receptors in the body’s joints, signaling the location of these joints. As a child becomes more confident on a swing, they pump harder and for longer, leading to increased confidence and improved performance.
How many calories do you burn walking to school?
Walking is a simple and effective way to burn calories, providing numerous health benefits such as lowering blood pressure, improving mood, strengthening bones, aiding digestion, and potentially preventing the onset of dementia. It is particularly beneficial for women, as walking can keep the brain healthy and potentially delay the onset of dementia. Researchers have found that walking plays a significant role in staving off disease and helping people live better, longer in the “Blue Zones”, with the highest percentage of people living to 100 and beyond.
To make walking into a workout, it is essential to do it more intentionally, for at least 30 minutes a day, and with increasing speed. Fitness expert and author Denise Austin states that walking is one of the fastest and easiest ways to burn calories, as it can be done at any time, even inside your home. The average person burns 100 calories per mile, regardless of whether you are running a marathon or taking a leisurely stroll.
Is walking around campus good exercise?
Walking is a beneficial activity that improves mental health, sleep, mood, and stamina, as well as academic performance. A 30-minute daily walk can improve attention, concentration, and problem-solving skills. It is also essential for achieving full immersion in college life, especially for students feeling isolated or disconnected. Walking is a free, non-straining exercise option that can be done anywhere, including the Tallahassee area. The campus is beautiful, with abundant sidewalks and street lamps contributing to a pedestrian-friendly atmosphere.
Even a quick stroll through the hallways before class can be calming. The Tallahassee area is an ideal location for walkers, offering stunning views of Westcott Fountain and palm trees in 70-degree weather.
How many calories do I burn at an amusement park?
Research shows that every 30 minutes spent at an amusement park can burn 100 calories, with further calorie burn due to the excitement response from thrill rides. Spending four hours at an amusement park could burn at least 800 calories, and it provides space for treats like hot dogs and fizzy drinks. In 2010, a group of scientists conducted an experiment to investigate the effects of excitement, placing heart, skin, and respiratory monitors on a reporter while visiting Thorpe Park.
Will walking 10k a day lose weight?
Completing an extra 10, 000 steps each day can burn about 2000 to 3500 extra calories each week, which can help you lose about one pound per week. Fitbit starts everyone off with a 10, 000-step goal, which adds up to about five miles per day, which includes about 30 minutes of daily exercise. However, your step goal can vary depending on your needs and can also shift over time. To set the right step goal, start slowly, wear a Fitbit tracker, and determine your average daily steps.
The Mayo Clinic recommends adding 1000 daily steps each week, so if your baseline is 4000 steps per day, set your goal at 5000 steps each day. Meeting your goal may be as simple as an extra five-minute walk or parking a few cars further away at the supermarket, depending on your speed and stride.
The Academy of Nutrition and Dietetics recommends slow weight loss for lasting results, usually 1/2 pound to one pound per week. Completing an extra 10, 000 steps each day typically burns about 2000 to 3500 extra calories each week, and one pound of body fat equals 3500 calories, so you could lose about one pound per week simply by completing an extra 10, 000 steps each day.
How can I burn 500 calories a day?
Running is a quick and effective way to burn 500 calories. A 150-pound person can burn 500 calories in about 40 minutes with a 12-minute mile pace (5 mph). To increase the rate of calorie burn, add hills or intervals to the workout. Focus on short, near maximal-effort intervals interspersed in the steady-state run to increase efficiency and reach the 500-calorie mark closer to 30 minutes. Interval running workouts burn more calories than steady-state running, as they provide a metabolic boost for two to three days afterward.
A 20-minute high-intensity interval workout can burn more calories during the workout, burn more fat throughout the day, and provide a metabolic boost for two to three days. For a calorie-torching interval workout on the treadmill, consider the following:
Does walking in circles burn calories?
Avoid sabotaging your health by snacking, but opt for healthier options like unflavoured nuts, fresh fruit, and low-fat yogurt. Drink plain water instead of sweetened drinks, stand up while snacking, and walk around to burn calories. Retrace your steps with a brush and pan to sweep up crumbs, even if it’s just walking in circles. Download the HealthHub app for more health and wellness advice. There are also 10 fun ways to get active, including battling extra calories from sweet treats, an introduction to calories, at-home workouts for beginners, and determining your daily caloric needs.
How to burn 1000 calories a day?
To burn 1, 000 calories at the gym, run at a pace of 8 mph for 60 minutes during your cardio workout. This will burn around 1, 000 calories if you weigh 200 pounds (91 kg). If you weigh less but still want to keep your workout around an hour long, you may need to run a bit faster. The best ways to blast calories fast are through cardio, interval training, and strength training.
To burn more calories quickly, engage in high-intensity exercises like running, cycling, swimming, and HIIT. Add vertical resistance, like running at an incline or climbing stairs, to blast even more calories. Use a fitness app to track your calories during exercise.
Circuit training is highly effective in burning calories in a short period of time, so adding 30-second sprints to your running routine will blast more calories than running at a steady pace. If you’re a beginner or have a condition that prevents high-intensity exercise, lower the intensity for each segment.
To burn close to 1, 000 calories, extend the duration of the workout. The 30-minute routine is a standard example of interval training, so adjust the length or intensity to burn 1, 000 calories.
Can you just walk around universities?
Public universities are public property, allowing visitors to walk into them and use facilities like the Library with appropriate ID. In larger campuses, people often use campus roads to reach other destinations.
📹 Why exercising doesn’t always mean you burn calories – BBC REEL
Common sense led us to believe that humans were programmed to be as physically active as they can and that the more exercise …
I’ve built a lifestyle around cycling, and this alone has made a monumental shift in my body conditioning. I wasn’t always fit, I’ve gone through ebbs and flows in my teens and 20’s, but now I’m my 30’s it’s simply how I get around, and has normalized fitness for me. Aside from the aesthetics of being fit, it feels good to have a good functioning body. I believe that everyone should have access to a bike or lightweight machine that they participate in its locomotion. If we used power more responsibly, we could usher in a new realm of transit that is not just healthier for humanity, but a path to a more sustainable future.
Let’s make this ultra clear though – exercise DOES burn more calories than being sedentary. The reason the energy expenditure would have been equal in the study is because those doing more exercise (who were all lean and healthier, don’t forget, and expending less energy when moving) and would have been essentially sedentary the rest of the time and not over-eating. Your body naturally reacts to busier lives by wanting you to reduce the weight you’re carrying so Grelin will only make you crave around half of what you burned during intense exercise. So yes, to lose weight, it is still an enormous help in calorie reduction if you’re also doing cardio, on top of the other obvious benefits of cardio.
I think that the fact that the African Tribe burnt less than the average American is due to the fact that their WEIGHT is lower . The more you weight,the more calories you burn (that’s why obese people have very high caloric expenditure and thin people have pretty low calorie expenditure) . Metabolic adaptation DOES happen (it probably prevents the tribe from burning 4000+ calories per day ) but if you consider an American with the same weigh as them, the people from the tribe would burn more.
A majority of weight loss is calorie deficit; plain and simple. However exercising increase muscle mass, meaning the larger muscles require more energy to maintain themselves, so by proxy, exercising does make you lose weight, but only if you maintain that calorie deficit. Often, those who workout and build up higher muscle mass also increase their appetite and therefore their calorie intake.
Extremely misleading title. Everything anyone does burns calories, even sitting, thinking, sleeping, etc. Exercising does push the body to burn more calories than an idle, sedentary state. Sure, the body is a wonderful machine that adapts to many many things, but saying ”Exercising doesn’t mean you burn calories” is extremely misleading and I expected a much more accurate title, especially from the BBC I urge you to change the title to something that isn’t misleading or couldn’t be misinterpreted – something akin to ”Why exercising doesn’t necessarily mean you burn more calories” would be more appropriate, but even then, it can be misinterpreted. Please, do better BBC Reel 🙏
You can’t out exercise a poor diet. The issue is not that people are not able to afford a gym membership (you can exercise at a local park or at home) the problem is that the food that is most affordable and easily available is highly processed and designed to feed our hardwired craving for sugary, fatty foods… And to sate the appetite.
The Hadza also move very efficiently because they do those activities daily, which means they use much less energy than an average American. They’re also of a lower body weight which means less energy to move due to less weight needing to be moved a certain way. The more efficient we become at something, the less energy we use.
I’m a survivor of aortic dissection and I can say with 100% certainty that diet plays a bigger role than folks realize. I have to be hypervigilant with calories, fat, sodium, and sugar due to medically managing an unhealed portion of my dissection. As a result, I’ve lost 45 lbs, going from 205 lbs when I dissected to a solid 160 lbs today – all by using a tracker app for food and activity. The kicker is I’m less active now than I was pre-dissection, the most activity I get is a daily 20 minute walk after lunch and regular office work duties. My bloodwork is solid, my BP is excellent now just for the record (some daily meds involved). It’s certainly not as fun – alcohol, caffeine, many restaurants, and other conveniences are off limits – but the results are worth it. Weight control is math and discipline, nothing more.
This is inspiring. I went through a period of time being almost bedbound with severe health problems. It made me feel really isolated and depressed especially as I relied on exercise to destress and keep a good weight. It was really hard to stick to a healthy diet when bored, stressed and cooped up. Very depressing being like that in an apartment. I like that this article is empathetic to the limiters people face and isn’t just “pull yourself up by the bootstraps” it’s educational and encouraging.
Apparently the top end of Hadza males weigh around 130lbs. Compare that to the average weight of American males at 200lbs, American males will have a much higher BMR, meaning if a Hadza male and an American male both lay completely still for an entire day, the American male might burn as much as 500 calories more because of the amount of energy required to sustain the extra 70lbs. Say a hunter-gatherer walks ca. 15k steps a day, that will be in a range between 500-1k extra calories depending on weight, age etc. So the fact that the energy expenditures in the study are similar doesn’t surprise me. They should take a group of people of same age/height/weight, and compare sedentary to hunter-gatherer lifestyle, and the results will most likely be quite different
This is the cold, hard truth I had to learn the hard way. For four years, I swam for forty minutes three times a week, and walked briskly for at least an hour every day I wasn’t swimming – and in that whole time, I lost maybe 2-3lbs of the 2-and-a-half stone I needed to lose. Then, last year, I finally made some very necessary changes to my diet – and, within seven months, that 2-and-a-half stone was gone. I still do the swimming three times a week, but I’ve cut back on the walking (I probably still walk around outside for an hour or more each day just doing ordinary stuff like shopping, but I no longer do the hour-long walk ON TOP of that, like I used to.) As a result, I’m less tired during the day and I can get more stuff done. And I don’t miss the way I used to eat; I thought I’d never be able to give up diet soft drinks and replace them with plain water in a million years, for example, but now I’m turned off by even the thought of drinking them.
Is ‘exercise’ referring to cardiovascular activities or does it include strength training? I was under the assumption that lean mass is more metabolically active and would assist with weight management. Thus, gaining muscle leads to increases in resting/basal metabolic rates and would assist with losing fat mass.
Only equipment you need is yourself! You don’t need a Gym because you are the gym. You can do body weight exercises ex – push ups, planks, sit ups, body weight jump squats, lunges, running in place. Jumping jacks, if you a tree outside you can do pull -ups! You can do all of these exercises in your home or basement or backyard. Grab your AirPods/headphones and just do it. If you’re out of shape do just 10 mins & keep adding on until you can do a hour a day 3-5 x’s a week. You well feel great your ❤well be stronger. Watch your diet & you will lose weight. No gym needed.
So true. Before lockdown i was very negligent towards my overall health. I was eating too much fried food & junk food, too much spicy foods etc. But during lockdown i started running on ground daily 2.5km with other exercises. I suddenly seen changes happening in my body. I started feeling more physically active, mentally more intrigued in verious stuff, my focus increased, my family relations got improved, i got in best university in country. Overall my life got uplift by this exercise & running routine of everyday. So this is true. My metabolism is working absolute fine and due to this im becoming more +ve day by day. This is healthy changed i observed within myself.
I hated going to the gym. But I knew I needed to be active. For me, I found a sport that could engage my mind long-term. And that for me is tennis. If I have no one else to play with, I just practice my serve for at least 30 minutes. It almost feels like archery — I pick out a spot to aim. Sometimes, I play with a wall. I’ve been doing this for 5 years now, 5 days a week. I never bore of it.
The title is enough for me and many people like me, no need to watch. It is all I need to justify sitting on the couch or in the bed all day, laughing at all those who exercise to lose weight. Why do hiking, swimming, running, stretching or lifting, when it does NOTHING for weigthloss. Thanks, mainstream media, keep preaching the Truth!
As someone who works out a lot both in a gym and outside, if you want to loose weight, eat less than you burn. Simple as that. Exercising does mean that you burn calories but if you eat like a pig ( no offense to pigs ) aka far more than you need and/or the wrong type of food, you will simply not loose any weight.
Misleading title completely out of context. That would be better: “Exercising more, doesn’t mean that your total daily energy expenditure will increase, because if your body burns more energy than usual during exercise, it will find a way to compensate that loss, by being “lazy” later in the day. In other words, you will be tired”.
I am sure those hunter gatherers like Hajdas weigh much less than sedentary western people. So those western people are burning (and consuming) high number of calories just to maintain their higher weight. The calories they need to maintain their weight is as high as those light but active hunter gatherers. Imagine those inactive people weighing as low as the hunter gatherers. In that case they would burn much less calories than their hunter gatherers counterparts. Don’t know if the researchers took this into account.
Try to be at least somewhat active throughout the day. If your job requires you to sit all day, go for one or more walks throughout the day. Try to get at least 1 hour of moderate intensity exercise per week, and eat sensibly. Doing this even sort of consistently will make you so much healthier than those who make no effort at all.
I love this storytelling, and how cool to break up the good news about exercise with books popping off the shelves. Just talking with friends after swimming yesterday about the importance of people going together to workout. Hunter gatherers probably don’t have our stress levels because they spent the day outside. We’re broken because we don’t talk with trees and plants and animals the way we used to to survive.
I’m not sure why researchers would find the result of energy expenditure so surprising. The fitter you are, the more efficient your body becomes. You have a lower resting and exercise heart rates, you have a better proportion of muscle mass to “excess” weight etc., etc. You become more energy efficient in general. Furthermore, you don’t have to be an elite athlete, a hunter-gatherer, or a manual labourer to know what the brain and body wants to do after serious and/or sustained exertion. Rest and recuperate.
I take offense in saying that only rich people can afford “exercise”. Running, doing some calisthenics or just simply walking does not cost anything. Gyms and expensive equipment are only needed if you want to look like a body builder. You can be healthy on a budget, you just have to commit and actually start.
Doing cardio doesn’t help me lose weight, only lifting weights. Best way I can describe it is historically, when you were at rest, you are happy and you were safe in the village. You were doing your work, you were lifting things, youre bulking up and you were losing fat. Now an invading Army comes along, you need to run, you need to run to the next safe place. At this point, your body is saving energy, not getting rid of fat, because you could be in a crisis mode.
You do NOT need money to exercise! Depending on where you live, a reasonable exercise mat and a small set of dumbbells will set you back less than $50 USD, and if you have a very sturdy door frame you can get a bar that will allow you to do pull-ups. There are thousands of articles on how to do an awesome workout with a towel. Take those and 3m2 (or yards if you prefer!) and reasonable ventilation (add a fan for comfort), and you have everything you need for a perfectly sculpted body. Add another $100 USD every 6-9 months for good running shoes and all your cardio needs can be taken care of. If you live in the centre of a city it can mean a mile or so of nasty, car-filled stuff before getting to somewhere nicer but we all make choices. Or if you can’t afford that then $10 USD for a skipping rope will do in a pinch. You need a gym membership to socialize, and have people look at you, not get fit.
Wrong, hunters had to hunt, Aerobic workout..Gathering is a workout, lifting moving…Exercise is therefore to the body hunting and Gathering as the effect are the same biologically…Running on a treadmill is to the body as running to hunt…..Their study of people who are lean and fit, is false due to the fact they are conditioned…Take fat people and put them in a hunter and Gathering environment and let them eat the same, they will lose weight and gain conditioning……STUDY IS BASED ON FALSE COMPARISONS AGAINST CONDITIONED HUMANS OR ANIMALS..
I still doubt those findings are correct. Because it does not add up when you count calories in versus calories out. It goes against other important evidences, considere the fact that when a human increases his or her activity WITHOUT modifying diet, THAT alone produces weightloss. I would revise and verify the methods used to come to the conclusion presented here.
That was an amazingly interesting thing to learn today. Maybe with the body happens exactly like with our brain: the more you repeat something, the less energy it needs to spend. As we get stronger, the body probably needs less energy to make, for instance, the same distance that got you tired a month ago.
The problem with the theory that these people are putting forth, is that it violates the law of conservation energy ie the laws of physics. Calories are energy, and you can’t run without expending energy. 3,500 calories equal a pound. So this theory that exercise does not lead to weight loss is BS, as our friends Penn & Teller would say.
This is very motivational. during the lockdown I went through a period in which I spent most of my time in bed…. I relied on working out to relieve stress and maintain a healthy weight. When I was bored, stressed out, and cooped up all day, it was really difficult to stick to a healthy diet. Being trapped like that in an apartment is extremely depressing. but vids like this realy helped! thank you!
Eating fewer calories is the best way to lose weight, but that is literally starving yourself. Everyone, no matter how fat, should walk fast enough to mildly sweat everyday for 30 minutes. More than 60 minutes is too long, and just 30 minutes should do a lot towards all the systems in your body. Working out is not the best way to lose weight, in part because muscle is much denser and heavier than fat, so some people actually get heavier as they get fitter. The reason to work out is that even when you are resting, you will have more muscle mass actually burning calories. Also, it looks a lot better to tighten your flabby areas. Real weight loss comes from calorie reduction. The good news is that you’re likely eating way too many calories already. Just bring them down to less than 2,000 a day.
I’ve been in gyms over half my life, and I’ve watched countless people slave away doing workouts for years and barely shed a pound. If you wanna lose weight, you need to completely rethink everything you know about eating, stress management, daily movement habits, sleep, hydration, even relationships and past trauma. If you wanna get freakishly strong or build a great butt, move your body in ways that stimulate growth in the chosen areas. Simple.
The expert said “You still need to diet to lose weight”. He should be saying, you need to have a healthy consistent relationship with food in order to not put on weight. People, please stop killing yourself with FAD DIETS and just change your habits to eat more healthy and definitely stop consuming sugar. You’re addicted to sugar and you must start to see it as unnatural, since it never used to be in our diets and our bodies can’t cope with it. It’s the number one thing that’s robbing you of your weight and health goals. This isn’t as easy as signing up to a fad diet but anything short of this is just going to waste your time and money until you ultimately believe it’s impossible to lose weight and, finally, you give up on yourself… Just think about how you could cut sugar out until you’re no longer addicted to it… I love the quote “Nothing tastes as good as skinny feels” because it’s true 🙂 Good luck!
Well, this explains why I find exercising strictly for exercise sake soooo distasteful and difficult to maintain. I’ve found that making exercise part of getting stuff done works for me, walking and biking whenever possible. Of course, in the US, many places are dangerous or difficult to walk or bike anywhere, we’re so car-centric ☹️
It’s interesting what your body does when exposed to prolonged cardio (running). Your ROI dramatically drops after 25 minutes. Which is why high intensity short cardio is so effective. Putting on muscle is perhaps the most effective method. You basically burning calories all day. Even when you sleep. Lifting heavy and less reps actually contributed to the most amount of fat loss for me. I’m 40
Walking is extremely efficient and burns almost no more energy than sitting. When I was training for a 100km walk (and doing the walk) my energy consumption and output didnt change. However when I was a competitive wrestler my energy consumption went from 7500 kilo jules a day to 10,000 kilo jules a day. For people who are constantly eating one of the biggest benefits of exercise is that whilst exercising ….. youre not eating. Also, intense exercise reduces appetite. I think its because our body needs time to recover and it does not want to waste energy on digestion.
After working out and training for over 20 years. I am an endomorph, I have a very slow metabolism. The 2 most important rules for losing weight are: – Don’t eat after 6pm ( intermittent fasting) ” You can adjust this fasting time differently. I try to get 12-15 hours of no eating. I feel much better on an empty stomach (lighter and freer) – Avoid Carbs ( Focus on proteins and healthy fats) – Exercise is great for overall health and muscle building, however, diet is 5x more important than cardio. I would recommend building muscle in the very beginning to raise your MBR, but ultimately diet is everything. – Develop a healthy relationship with food ( eat to enjoy the taste and to survive, not to fill your stomach or suppress depression) You don’t necessarily have to avoid certain foods or alcohol, considering the society we live in (Moderation is key) . I just follow those 3 rules and it keeps me slim.
Very interesting! I guess at the extreme end of exercise you do burn more. For example, the power meter on a Tour de France rider’s bike will tell you exactly how many watts were generated over a stage, second by second. These guys burn between 4 and 5 thousand calories in a stage (depending on the parcour). If they ate the recommended 2,500 calories a day, things would not go well! Perhaps, as alluded to in the piece, the best way to enable people to take more exercise is to build it into the daily commute. Walk and extra stop on the metro, walk instead of taking the bus. Cycling to work would be an excellent way to do it. We just need town planners to help there but bikes are quick, efficient and a fun way to get around. You can cycle in any weather, just get the right clothes!
The title of this piece is incorrect. If you exercise you will burn calories. It’s highly likely that a relatively unfit person may struggle to do enough exercise to make a huge amount of difference to their weight, but that doesn’t validate this title. Many years ago, in my twenties, I found that my weight had risen above 13 stone, which for my height, meant I was getting fat. I didn’t care about health or general fitness, I needed to get thinner, to look better, basically so girl’s didn’t start to look the other way when they saw my slightly wobbly belly. So I began running. It took me about 6 months to get so that I could regularly run for an hour. From that period on I ran every day for 3 to 5 miles with a 10 to 15 mile run at the weekends. I averaged 35 miles a week for about 3 or 4 years, my running speed was approx 8mph. I didn’t change my diet of fish and chips/beer/peanut butter sandwiches and cream buns, but over 24 months I went down from 13stone to 10 stone. This was purely due to running as no other factors were involved. Unfortunately my running had to stop about 10 years later due to cartilage injury and at the time it wasn’t so easily treatable as today, but when I read the latest brainiac tell me ‘the truth about exercise’, I always approach with caution
This was great! It put something in true perspective for me. I’ve been a runner for about 14 years and ran my first marathon in 2019. In the process of training and running the marathon, I only lost 4lbs. I was already in decent shape and I wasn’t running to lose weight, but I had expected to lose more weight due to how much I was exerting myself. Albeit, I also upped my calorie intake as I progressed through the training, so I suppose it just “evened out.” But it makes a lot of sense that marathon running is far from an evolutionary necessity and that there is a peak to how much weight someone loses, despite putting in more effort. As a very results-driven person, it seems it would be disappointing or discouraging to put in so much physical effort, but not see the intended results, or not see the results in the timeframe expected.
I find it so depressing that as adult, the only way we see sport is something tirering we have to do to stay healthy. We use to have so much fun as kids, when we could do the sports we liked without getting judge, without people telling us that they aren’t an effective way of exercicing. I hate the gym culture where sport is reduced to a performance, an effort, a necessary burden. Where every one does the same sport that only a few enjoy, because it what we are told is good for you, because we don’t know any better, or at least we forgot. In reality I don’t think anyone hate sport, but when sport is doing repetitive and frustrating movement where the outcome is the only thing that push us forward, it’s normal that many get discourage.
Encorperating exercising into the daily routine helps. If the grocery store is nearby and you only need one or two small items you could walk to and from the grocery store. This also saves on gas. Using public transport to and from your various destinations if possible also helps. Exercising with friends who are supportive of the idea also has been known to work as well.
6:42 These resources are available to everyone! It’s call the world, go outside and go for walks, go to the park and exercise, or even do home exercises. And to lose weight, eat less calories than you burn. It’s a simple thing. Don’t make it complicated. Move a bit, don’t overeat and you’ll be fine. I know there’s always an exception to the rule, but for most people, it is this simple.
excellent article, it’s so true. For me this is why Keto was so groundbreaking. it was bringing my body back to how it was meant to work. no more feeling ravenous hungers pangs causing me to graze like a cow. smaller and fewer meals were easy to maintain once I was fat adapted. no more headaches and sleeping so much better!
I stopped when he said humans just became literate in recent times! People have been reading and giving messages for millenniums! I guess he didn’t learn that yet. Technology is what has gotten people lazy, per say. People have taken what was discovered previously and built upon it. The bow and arrow are an example that can be taken from the article. They replaced the club, so food could be acquired easier.
The times when I lost weight and got fittest without that being my aim was when I went on a holiday with friends that involved long daily walks carrying rucksacks while not passing anywhere to eat during the days. The other time was when I got an internal thrush infection in my digestive system following a course of anti-biotics. Then eating pasta, or other carbs, or drinking milk would give me a horrible painful stinging sensation in my stomach so I could only eat little and slowly and gave up milk. I lost so much weight that I could not believe it. I thought I must have cancer, and when my thrush was cured I started eating to prove I could put weight back on and didn’t have cancer. Big mistake. I put weight back on and then could not shake it off again, as there was no painful consequence to eating and my hunger came back.
This article is like saying a screwdriver is a useless tool because you can’t change a tyre with it. “Exercise” is an extremely loose term and just like tools in a toolbox, you need to understand what you’re trying to accomplish and which training strategy will help you achieve those goals. There’s a huge difference between low intensity cardio, HIIT and resistance training (at different intensities). Proper resistance training isn’t going to burn a lot of calories, but it will lead to increased muscle mass which leads to a permanent metabolic rate increase. HIIT, depending on how you do it, can lead to both muscle gain and a calorie burn. Ultimately, using training (particularly long cardio sessions) to burn calories to put you in a calorie deficit to lose fat is a very inefficient strategy and only something people who don’t know what they’re doing rely on. The best strategy is to learn about nutrition and understand how to put yourself in a calorie deficit to lose fat, effectively. Training will increase muscle mass so your body becomes more efficient at burning calories and it should be used to aid muscle recovery and maintain an injury free state so you can keep the process going.
There is still the massive misconception of losing weight. The goal is not losing weight but to get rid of excess fat and water. Weight is not the correct way to measure a person’s health or fitness level. For instance very muscular people can be very heavy while being healthy and physically fit. The weight target ranges defined via the body mass index are even only approxinations for people of middle height, for small or tall people the ranges go very wrong very quickly.
3 days strength training & 3 days interval training/ cardio/ sports such as badminton & tennis a week for 3 years now.Became a habit, just don’t feel right if I don’t train :elbowcough:😎 deload week every quarter, doing it now, but still do calisthenics & bodyweight interval training. Other times just walking or do greasing the groove bodyweight workout such as pushups/ body rows, dips/ pullups, squats & lunges
This is a very interesting theory. But there must be a limit, when you’re excercising so much that either you are going to lose weight or need to eat more to maintain your weight. For example, if you’re riding 3500km over 3 weeks in the Tour De France burning 8,000 calories a day or you’re Michale Phelps training for the 2008 Olympics burning 10,000 calories a day you’re going to lose weight fast and probably have heart failure unless you’re eating a lot of calories every day to compensate.
The bottom line is: you need to be physically active to spend more energy (unless you spend more energy by digesting more food, but that will soon show on your weight and body composition, the negative way, even if large body needs more energy as well). So even if you don’t exercise, the body will fidget and find some other ways how to spend (or store) extra energy, but fidgeting doesn’t bring the same positive health outcomes as a proper physical activity, even walking, does. I always say: half of our body length are legs. That is a hint what we were developed to do and what makes us well. Use it or lose it (diabetes gangrene, chop off).
Chronic cardio does this. It’s why my body eats away at the muscles I work so hard to build whenever I add running into my weekly habits. This article doesn’t go into the differences between cardio and weight lifting and how weight lifting increases your metabolism and insulin sensitivity in the muscle cells. Basically it’s only only part of the picture.
The article does not mention that it is our bodies’ metabolism that keeps us at a “set point” for our weight. But that does not mean that your set point has the same composition of fat/muscle (and you can move from the set-point, it is just difficult for the average person). Studies show that it is possible to re-composition your body’s fat/muscle by jacking the protein to 1.5g/pound of body weight or higher and doing resistance exercise 5 times per week (under 15 reps). You can obviously move up in weight more easily than down (and the set point will rise if it is left at a higher weight for a long period), but it IS possible to go down via the method I just mentioned (though this is complicated and involves continued effort/diet that an average person would find difficult and time consuming). If you add 20lbs of muscle and also add 30 minutes of high intensity cardio every other day for 6 months, your abs will be way more likely to show through (depending on your start point). It’s just that this takes 2 hours+ per day 5-6 days a week and costs a bunch in protein supplements and meat (and you should also be eating major fibre for the health of your gut bacteria and weight).
I simplified my routine to hill repeat bicycling every other day, 20 miles max, intense and exhausting but with a full day of recovery in between. Building muscle, losing fat, sleeping better, constant state of endorphin release, no over-use injuries, reducing carbs, no hunger pangs, better mental focus and clarity, very time efficient, and avoids exercise guilt/obsession.
It also depends on what your starting condition is … if you just start doing exercise you will initially burn a lot of calories for like 3-4 months or so before your body adapts … also it depends on the body fat percentage you start with … if you have more than 20-25% body fat most bodies will just easily give it up without trying to balance it by “spending less on other things” … but even if you are well trained and are around 12-18% body fat, you still will burn more calories if you exercise than if you don’t. The comparison with the Hadzna ppl is faulty because: They do have a higher caloric intake than the average american (about 250 kcal), while being significantly less tall and less heavy … taking this into account they probably require about 400-750 kcal more than an inactive american (of the same size and body composition) -> which is about what you would expect from an active day (lots of walking and light-medium physical labour) … (also I doubt that they are that active, hunting involves a lot of waiting, and gathering is not that physically exhausting -> you probably stay in a low heartrate zone most of the time -> did they really measure their activity or was it just a personal impression? -> is that study publicly available?)
This is mostly misinterpretation of their data. Biochemically, if you exercise hard, you use more ATP, and that means the bodies muscles need to replenish that ATP by converting ADP to ATP via the metabolic processes —Glycolysis, the TCA cycle and Oxidative phosphorylation. This results in a requirement for more of the fuels which power these three processes: carbohydrate, fatty acids or aminoacids. There are several reasons frequent intense exercise doesn’t translate to weight loss: a) The blood stream and liver contain a store of fat derivatives and sugars that can be utilised as fuels to create ATP after exercise. b) The human body doesn’t use anything like the amount of energy that we intake daily. In actual fact, we eat as much as we do, partly to get enough vitamins, minerals etc to run our body’s processes. Due to the fact we provide the body with too much food, much of the available calorie content in food isn’t extracted during digestion. Instead, much of the food is excreted as poo, and the energy in the poo is simply jettisoned. When you start to diet because of lack of food, the colon will become twisted. This slows the movement of food through the gut, permitting bacteria to harvest more of the available long chain carbohydrates, much of which gets absorbed into our blood stream, helping keep us alive. So when you exercise excessively, your body undergoes stress response, the result of which is that the body extracts more calories from the food it has in the stool passing through your gut.
You can lift weight in a room in house or garage or outside of home without gym membership can use empty milk or juice bottles and refill it with water to use as weights if you have no weights. sit ups, pushups, jumping jacks, leg lifts, windmills and squat thrust can be done most anywhere. Dancing, hula hoop, jump rope are also cheat exercise. Riding a bicycle is cheaper than driving a car be careful where due it though as less visible to traffic than a car also some people don’t properly watch how they drive.
To be able to exercise, we don’t need “facilities.” Push-ups, squats, pull-ups, walks, weighted carries, running, swimming are all free and require no equipment at all. If equipment is desired, it’s easily made. Any of the previous movements but swimming can be weighted with an old backpack full of books or bags of dirt or whatever. I pull an old tire tied to a rope. It’s great for forward, backward, and lateral walks, for upper body pushing and pulling movements. It can be weighted with the trusty backpack of dirt. Oh, yeah, jumping is good too. Box jumps. Jump rope. Whatever.
This is massive copium. Too many confounding factors to simply say that ‘exercise doesn’t burn calories’. First of all are we comparing hunter/gatherers of the same weight as sedentary counterparts? Of course a 250 pound sedentary male will burn a comparable amount of calories to a 150 pound active male. Also why is there no discussion of efficiency adaptation in the hunter gatherers to reduce the amount of calories they use when they are active which certainly are not present in a sedentary counterpart. The thermodynamics are just not something you can get around here. You can only intake energy via food, measured in calories, and you can only release it in normal bodily processes and movement, otherwise it contributes to body mass. Now stop being lazy and go work out.
“Exercise is a kind of physical activity…” “A very modern strange behavior no body ever used to do that” ???? Are you kidding me and you are suppose to be the expert professor? Have you ever heard of the ancient games in Greece? Have you heard of Olympia? Wrestling, Boxing, long jump, running, javeli, discus, chariot racing…? These were ancient athletes and these games still go on nowadays? How about the Chasquis? The best runners from the Inca Empire. . I feel like this article was made with the idea that being fat is ok . There would be no Roman Empire or any Empire if all the soldiers were extremely overweight.
title is inaccurate in a literal sense. you burn calories by just existing so of course youre burning calories while you exercise too. it just means that our preconception of how more energy expenditure = more calories burned isnt always true. also, the best way to lose fat is to gain muscle. having more muscle means you burn more calories while sedentary. so exercise does lead to more calories burned, just not in the senses you would think. exercise is very important for a million other reasons, and people need to stop equating all weight loss with better health. if youre burning your muscle away, not your fat, you may lose weight but you arent getting any healthier. someone lmk if i got something wrong though.
One of the biggest barriers to people losing weight is that people have no idea how many calories processed foods contain and how few calories fruits, vegetables and most meats contain. If you were to eat the same weight of food, but with less calorie dense, but higher nutrient dense foods, you would lose a lot of weight without even leaving the couch. That being said, exercise is very good for the body for just about every reason you could think of. You can’t outrun a bad diet, but a good diet and plenty of exercise are a winning combination.
The article is a bit missleading. Of course doing exercise or any kind of physical activity burns calories – your muscles do not run on air (well they do kind of but you know….) its pretty easy to calculate, f.e. riding a bike with 200 watts of power for 1h needs 172kcal of energy, that needs to come from somewhere. out of a battery for an e-bike, out of gasoline for a moped, out off food for a human, etc., you get the point. now – what the study seems to indicate is that our bodys are extremely good in adapting our calorie burn. if you need more energy to hunt your food, or work out more, the body will turn down other processes. for example, you might start to work out twice a week but find yourself more often just sitting on the couch doing nothing for the rest of the week instead of meeting up with friends, your overall calorie expenditure stays the same. you dont loose weight. you might even gain some because suddenly you get cravings for energy rich foods. that is a process many people go through. the key is to manage this. some people seem to have a natural ability to do it and constantly hold their weight. others are up and down like a roller coaster. you need to know how you work in order to loose weight if you want to. for our modern society weight loss normally indeed works better with changing eating habits than doing sports and still eating like a pig. but that does not mean that workout is not necessary. on the contrary, it is very good for your overall health and fitness!
Misleading at first. You can’t move or think or even sleep without burning calories. However. Both calories from fats or sugars are important body building nutrients. Those calories are used for rebuilding when resting and used for energy when we are active. It balances out. Also being more fit mean being more calorie efficient. You need to remove the blinders and quit only looking at calories in and calories burned. There is much more to it.