We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Planks are efficient calisthenic exercises.
Calisthenics and running are both effective tools for weight loss - but if you wield them blindly, you might not get the results you're looking for. The path to success starts with setting a specific goal of how much weight you want to lose and in how much time. If you want to lose the weight and keep it off, a rate of 1 to 2 pounds lost per week is reasonable. Making more drastic lifestyle choices might result in faster weight loss, but that sort of extreme weight loss is also harder to sustain.
The Basic Strategy
As a general rule, to lose a pound of fat you need to burn 3,500 more calories than you take in. So if you achieve a deficit of 500 calories per day, you'll lose about a pound per week. To calculate how many calories you're taking in, spend at least a week logging your diet, then use a mobile app or calorie book to convert your food log into calories consumed per day.
Next, calculate how many calories you burn, starting with your basal metabolic rate or BMR. This represents the number of calories your body burns simply to maintain its basic processes - respiration, digestion and the like - throughout the day, and can be easily estimated with the help of a BMR calculator.
Finally, calculate the number of calories you burn through exercise - more on that in a minute - and then compare the number of calories you're taking in to the number of calories you're burning. So as an example, if you take in 2,000 calories per day, have a resting metabolic rate of 1,600 calories a day and burn 650 calories per day through physical activity, you've achieved a calorie deficit of about 250 calories a day. All other factors being equal, it'll take you about two weeks to lose each pound of fat.
Calories Burned With Calisthenics
If you're going to build a weight loss strategy around calisthenics and running, you need to gauge how many calories each exercise burns. That number can vary quite a bit according to factors like your body composition and how intensely you work out, but numbers from Harvard Health Publishing offer a good estimate. According to them, if you weigh 180 pounds, you'll burn 200 calories in 30 minutes of moderate-intensity calisthenics, or 355 calories in 30 minutes of vigorous calisthenics.
That number - 355 calories - is about how many calories you'd burn in a half hour at a relatively leisurely, 5 miles-per-hour run. Upping your run to 6 miles per hour yields an even more impressive burn of 444 calories per half hour. If you're the person in the above example, an hour of vigorous calisthenics or running at 6 miles per hour for 45 minutes every day is more than enough to establish your overall calorie deficit of 250 calories a day.
If doing 60 minutes of calisthenics or a 45-minute run sounds intimidating, you can always break your workouts down into individual sweat sessions of at least 10 minutes each.
So, which exercises should you do for the workout portion of your weight loss plan? Running is relatively straightforward: All you need is appropriate footwear and enough room to run. For calisthenics, target bodyweight exercises that encourage strength and flexibility.
Push-ups, burpees, squat jumps, jumping jacks and sit-ups are all classic examples of calisthenics. Other options include mountain climbers, grapevine or shuttle runs, and even pull-ups if you have the right equipment handy.
The goal isn't necessarily to stick with a single exercise for a half hour; after all, who wants to do 30 minutes of nothing but push-ups? Instead combine sets of your favorite exercises, switching from one to the other so that no single muscle group gets overly fatigued.
Up Your Intensity
Want to burn more calories and lose weight faster? Stretch your running and calisthenics sessions so they go longer, or increase the intensity by jumping higher and moving faster during calisthenics, and running faster or running up hills during your jogs.
Even better, consider mixing up your running and calisthenics workouts with other exercises. Varying your exercise routine keeps things from getting monotonous and reduces your risk of overtraining. Consider adding cycling, inline skating, or even rowing or downhill skiing to your workouts if you want the thrill of more speed. And if you enjoy the full-body challenge of calisthenics, you might also enjoy activities like gymnastics, trampolining, rock climbing and kettlebell workouts.