Holidays always tend to A moment of excess with foodand even more when they have typical sweets as caloric as torrijas in Spain.
In this sense, try to try Correct that deviation from our nutritional habits With some more exercise, so that we give out to all those extra calories.
Aerobic exercises to burn calories
When it comes to this, indicates the May Clinic (United States) The best option is to try to Combine cardiovascular exercises of high energy expenditure (such as running, swimming or bicycle) with force exercises such as squats, flexions or abdominals.
If guidelines for most adults are around 150 minutes of moderate aerobic activity Or 75 minutes of vigorous aerobic activity a week, when we want to burn more calories that we normally eat we can try to raise those times, up to 300 minutes of moderate or 150 activity of vigorous activity.
More specifically, a person who weighs about 75 kilos burns Around 370 calories for every hour of aerobic exercise Low impact, about 400 with aerobic exercises in the water and up to 600 running. A Torrija has about 229 calories, so half an hour running is more than enough to end that extra we have ingested.
Strength exercises and its benefits
For its part, the force exercises although They are not so efficient when burning calories They are necessary to achieve adequate muscle strengthening and are a great complement to aerobic exercises.
Among other benefits, these training can help us Prevent the loss of bone and muscle mass which can sometimes go associated with programs to lower body weight.
Anyway, and although it is always healthy to do physical exercise, it is important Do not become obsessed with body weight lossespecially if we are within healthy values. The specific caloric excesses do not necessarily have to be serious (the problem comes when they are part of our usual diet), so in most cases it should be enough to comply with our usual routine of physical exercise.
References
MAY CLINIC. Landy exercises: calories burned in 1 hour. Consulted online https://www.mayoclinic.org/es/healthy-lifestyle/weight-losss/in-depth/exercise/art-20050999 on April 18, 2025.
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