how much should I exercise to lose weight
There are many types of exercise you can choose from to lose weight fast. Choose the one you like and continue to do so to bring you to success.
Many of us are confusing and may always ask “how long should I exercise to lose weight?” You may calculate the calories you wish to burn a day, and decide the type of exercise and the period you need to perform. Some people may ask “How much water should I drink?” Water intake is important during exercise so you will not be dehydrated while detoxification (sweating) take place.
If you would like to exercise to maintain your body weight, calculate the calories needed to maintain weight below. You may set your goal everyday and continue enjoying delicious food and healthy lifestyle.
Ways to calculate how much calories you need a day.
Male: [66 + 1.38 x Weight (kg) + 5 x Height (cm) – 6.8 x Age] x activities
Female: [655 + 9.6 x Weight (kg) + 1.9 x Height (cm) – 4.7 x Age] x activities
Activities are different for different people. Normally it will range from 1.1 – 1.3. The greater the activities, the higher the figure. 1.1 is for a normal office working lady, and 1.3 is for higher activities people.
List of exercise vs calories burn to lost weight
(Base on 60kg Female, the higher our weight, the higher the burning amount)
Indoor Exercise
| Stepper (no handrails) | 30 Minutes (smooth movement) | 194 calories |
| Stepper (with handrails) | 30 Minutes (smooth movement) | 174 calories |
| Scooter | 30 Minutes (smooth movement) | 227 calories |
| Indoor cycling | 30 Minutes (smooth movement) | 340 calories |
| Indoor cycling | 45 Minutes (smooth movement) | 510 calories |
| Indoor cycling | 60 Minutes (smooth movement) | 680 calories |
| Elliptical machine | 30 Minutes (smooth movement) | 292 calories |
| Elliptical machine | 45 Minutes (smooth movement) | 437 calories |
| Elliptical machine | 60 Minutes (smooth movement) | 583 calories |
| Swim | 30 Minutes | 325 calories |
| Swim | 45 Minutes | 485 calories |
| Swim | 60 Minutes | 650 calories |
| Yoga | 60 Minutes | 259 calories |
| Kicking exercise | 60 Minutes | 490 calories |
| Stepper (no handrails) | 30 Minutes (smooth movement) | 194 calories |
Outdoor Exercise
| Skateboard | 60 Minutes | 500 calories |
| Roller-skating | 60 Minutes | 450 calories |
| Riding (9 km / h) | 60 Minutes | 245 calories |
| Cycling (16 km / h) | 60 Minutes | 415 calories |
| Cycling (25 km / h) | 60 Minutes | 655 calories |
| Mountain Bike | 60 Minutes | 550 calories |
| Rope skipping | 30 Minutes | 325 calories |
| Rope skipping | 45 Minutes | 485 calories |
| Rope skipping | 60 Minutes | 650 calories |
| Climbing | 30 Minutes | 357 calories |
| Beach Volleyball | 60 Minutes | 518 calories |
| Drifting | 75 Minutes | 405 calories |
| Canoeing | 75 Minutes | 405 calories |
| Golf | 75 Minutes | 445 calories |
| Climbing staircase | 30 Minutes (smooth movement) | 194 calories |
| Climbing staircase | 30 Minutes (with the strength of the rhythm) | 223 calories |
| Climbing staircase | 45 Minutes (smooth movement) | 292 calories |
| Climbing staircase | 60 Minutes (smooth movement) | 389 calories |
| Ski | 60 Minutes | 389 calories |
| Skating | 60 Minutes | 454 calories |
| Running (10 km / h) | 30 Minutes (smooth movement) | 324 calories |
| Running (10 km / h) | 30 minutes (With fast and slow rhythm) | 373 calories |
| Running (10 km / h) | 45 minutes (smooth movement) | 486 calories |
| Running (10 km / h) | 60 minutes (smooth movement) | 648 calories |
| Walking Fast | 30 Minutes (smooth movement) | 879 calories |
| Walking Fast | 45 minutes (smooth movement) | 1318 calories |
| Walking Fast | 60 Minutes (smooth movement) | 1758 calories |
