Training Duration and Simple Way for Calorie Consumption

Training Duration and Simple Way for Calorie Consumption

The duration of individual training is another important factor in losing weight and improving aerobic endurance. If you want to achieve the best possible results, the intensity of training should allow you to enjoy a pleasant exercise over a long period of time. You will burn fat deposits and maintain a training intensity that you enjoy, if it is within your target heart rate. If you are just starting to exercise or you are in lower physical condition, start slower and concentrate primarily on progressively extending the time of individual workouts. This method of training is called the basic progressive program.

For beginners…

The best zone of training intensity for beginners, who want to reduce fat deposits and lose weight, is between 55% and 65% of the maximum heart rate. This type of training should be characterized by a longer duration and lower intensity of exercise.

Burn Calories

You will achieve the best results if you gradually extend the duration of your training. This program is recommended for those who have not exercised for a long time, as well as for people who are starting a new and more demanding training program. Low intensity exercise primarily allows you to exercise lighter and longer.

Calorie consumption in different sports

Activity Calories burned in 1 hour Number of hours needed to lose 1 kg of body weight


Benefits Walking at 5 km / h on a flat surface from 330 to 420, uphill from 660 to 900 on a flat surface from 16 to 21 hours, uphill from 7 to 10 hours Start with a 10-minute slow walk to warm up your muscles. Then alternately walk 5 minutes fast and 3 minutes slow. You will extend the intervals of brisk walking over time. So, always finish with a slow walk Roller skating 500 to 600 from 7 to 8 o’clock.

Rollerblading is great for gaining physical fitness, flexibility and balance. We especially recommend that you pay attention to safety (shields, helmet…) Cycling 600 to 900 from 11 am to 11 pm. This is a fun activity in nature that strengthens the muscles of your legs, buttocks, shoulders and abdominal muscles.

Tennis 560 to 660 one on one, 420 to 480 in doubles from 11 am to 1 pm one on one, from 2 pm to 4 pm in doubles Tennis improves concentration, coordination and reflexes.

Swimming 550 to 750 from 9 to 13 hours It has beneficial effects on all muscles of the body. You will relax your spine.

Rowing 400 to 600 from 11 am to 5 pm You will shape your upper body nicely. If your technique is correct, you will also put a load on the muscles of the leg and torso.

Badminton 30 to 490 from 3 to 5 pm. During this activity, your upper body will work as well as your legs. Compared to tennis, we can play badminton practically anywhere.

Beach volleyball 490 to 570 from 1 pm to 3 pm. It strengthens all large muscle groups and is an ideal sport for rest, especially at sea.

Frisbee toss 260 to 310 from 24 hours to 29 hours Improves skills, reflexes and coordination of legs and arms. It is suitable for everyone because it does not require prior preparation or knowledge