Guide to Calorie Consumption Levels and Selection for Weight Loss Aid Exercise

What are some supplementary exercises for weight loss?

If you want to lose weight, in addition to strictly adhering to a daily intake of 1800 kcal, you must also burn excess calories every day. Some foreign experts, through a series of experiments, have estimated the daily calorie expenditure of adults and proposed a set of supplementary exercises for burning excess calories and promoting weight loss and health:

(1) Burning 9 kcal per minute: Running at a speed of 9 km/h, or climbing stairs at a speed of 60 steps per minute, playing basketball, etc.

(2) Burning 7-8 kcal per minute: Walking at a speed of 6 km/h, or skiing, playing football, playing hockey at a speed of 7 km/h; or digging a garden, planting trees, sawing wood, or chopping firewood, etc.

(3) Burning 6-7 kcal per minute: Climbing stairs at a speed of 40 steps per minute, or skating at a speed of 15 km/h, playing tennis, etc. (4) Burning 5-6 kcal per minute: Walking at 5 km/h, or rowing, playing badminton, dancing, or scrubbing floors at 4 km/h.

(5) Burning 4-5 kcal per minute: Walking at 4 km/h, or skating at 12 km/h, carrying heavy loads while shopping, or beating carpets, cleaning carpets, and doing hand laundry.

(6) Burning 3-4 kcal per minute: Walking at 3 km/h, or cycling, playing volleyball, table tennis, or slow swimming at 12 km/h; making beds and cleaning windows.

(7) Burning 2-3 kcal per minute: Walking at 1 km/h, or cycling, watching tango, or slowly climbing stairs; or ironing clothes, washing vegetables, and washing dishes.

Under normal circumstances, to prevent excessive calorie expenditure, supplementary exercises that burn at least 6-7 kcal per minute can be chosen.