Which exercises burn the most calories?

Which exercises burn the most calories?
Which exercises burn the most calories?
Which exercises burn the most calories?: Researchers at the Universidad Politécnica de Madrid (UPM) have calculated the actual energy expenditure of various training programs, including both an aerobic and anaerobic contribution.

 The results of their study, obtained from the Laboratory of the Group of Research of Physiology of Exercise in the Faculty of Sciences for Sport and Physical Activity (INEF) of the UPM, found that the exercise of endurance which Is interleaved in a training circuit of strength training exercises increases the oxygen consumption and the energy expenditure compared to a conventional training circuit. Besides that, the training protocol that burned the most calories was a protocol that required less effort on the part of the participants, although all the protocols had the same duration and intensity.

 These results can help design programs with different types of energy-equivalent exercises, which will allow accurate comparisons of their health effects.

 The resistance during prolonged exercise (cardiovascular capacity) and muscle strength are together associated with health. A person who has greater cardiovascular capacity and / or greater muscle strength will be likely to be healthier in the future. This is why it is recommended to practice these two types of exercises in order to improve one's health. These two forms of exercise are also used in treatments against obesity which is a pathology having alarming consequences in developed countries.

 Thus, the UPM Laboratory designed and directed a study to measure the energy expenditure of three different training programs: the first protocol was carried out using cardio machines, the second protocol used the force of the participants in a very similar way But also exercises with free weights (bars, discs or dumbbells) and finally a protocol that alternated exercises with free weights and exercises of endurance. The aim of this work was to determine which protocol burned the most calories by comparing sessions of the same duration and intensity.

 The most important point of this study was that the two forms of energy the body used to move were measured: aerobic energy, which uses oxygen, and anaerobic energy, which does not need Of oxygen. Past studies only took into account aerobic energy, and thus total energy expenditure was not completely measured. The study also recorded the strength required to complete each of the three sessions. Participants were assessed on a scale that ranged from 1 to 10 for the force required to complete the training program.

 The results of the study show that the combined training program, which alternates strength training and endurance exercises, was the program that spent the most energy for a lower degree of effort. Thus, the training program that produced the greatest total energy expenditure was also the one in which the participants felt the least fatigued. Specifically, the one-hour session had an average energy expenditure of 259 Calories (311 Calories in men and 203 in women), compared with 203 Calories with the weight training program with weights, and 173 Calories for The program on cardio machines. Participants also recorded their actual effort for each session with an average of 7.6 points in the combined protocol, 9 points with free weights and 8.4 for the program on cardio machines.

 The researchers state that "these results have a practical application that is promising in obese individuals or overweight, in people who perform exercises with more difficulty and effort and who really need to spend more energy in order to maximize The loss of their body fat. 

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