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Lose weight: These sports are the strongest calorie burners

Lose weight: These sports are the strongest calorie burners


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The best sports to burn calories

If you want to reduce your weight, you have to consume fewer calories. Regular exercise also helps you lose weight. But which sport is particularly well suited here? Do you need more calories while swimming or jogging? How long do you have to run to burn a cheeseburger, for example? Experts explain which sports are real calorie killers.

As the Techniker Krankenkasse (TK) writes on their website, every breath, every movement and even more every physical activity costs energy. The longer and more intensively you exercise, the more calories you consume. The experts give an overview of the consumption of various sports.

One kilocalorie per hour and kilogram to survive

A person's energy requirement is calculated from their basic metabolic rate and the respective metabolic rate. The basal metabolic rate denotes the minimal energy requirement in complete rest. According to the TK, humans need about one kilocalorie per hour and kilogram of body weight to live. The so-called power turnover includes the energy that is needed for a certain activity.

Calorie consumption of different sports

Already on a leisurely one-hour walk of around four kilometers, around 190 calories are consumed. Anyone who walks a little faster and travels around six kilometers already consumes 290 calories.

The TK lists the estimated energy turnover per hour for selected sports on its website. The calculation was made as an example for a person weighing 70 kilograms. It shows how many calories are consumed per hour in the individual sports:

  • Volleyball: 200 calories
  • Tobogganing / sledding (pure downhill): 240 calories
  • Cycling, 8 - 12 kilometers per hour: 260 kilocalories
  • Snowboard: 300 kilocalories
  • Hiking on flat to hilly terrain: 320 calories
  • Ice skating / skating: 330 calories
  • Strength training: 380 calories
  • Cycling, 15 - 18 kilometers per hour: 400 kilocalories
  • Ski run: 420 calories
  • Tennis: 440 calories
  • Breast or crawl swimming at medium speed: 550 calories
  • Ball games like soccer or handball: 560 calories
  • Walking: 560 calories
  • Breast or crawl swimming at high speed: 640 calories
  • Jogging, 12 kilometers per hour: 840 calories
  • Ice hockey: 880 calories
  • Cross-country skiing in hilly terrain at high speed: 1,120 calories

Elsewhere, the TK explains how long you have to do the different sports to burn certain foods:

  • Smoothie, 115 kilocalories: 15 minutes of cycling
  • Cheeseburger, 360 kilocalories: 25 minutes of jogging
  • Pizza, 930 calories: 110 minutes of tennis
  • Doner kebab, 600 kilocalories: 60 minutes playing basketball
  • Currywurst, 390 kilocalories: 45 minutes of playing football
  • Popsicles, 260 calories: 25 minutes of swimming
  • Fruit salad, 110 kilocalories: 10 minutes of beach volleyball
  • Colorful salad, 230 calories: 70 minutes of slackline
  • Apple, 100 kilocalories: 30 minutes of yoga
  • Sandwich, 470 calories: 70 minutes Crossfit

It is important to know that the energy requirements of sports people depend on the type of sport and the training load. It makes a clear difference whether someone jogs without haste or wants to set a time record: more effort usually means more energy consumption. Only well-trained athletes have a lower energy consumption under the same load, since the metabolism of trained muscles is more economical. (ad)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.



Video: 30 minute fat burning home workout for beginners. Achievable, low impact results. (June 2022).


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