EXERCISE - Burning Calories During Exercise

Weight loss requires a caloric deficit in which the number of calories consumed through food and drink is less than the number of calories burned. The number of calories expended includes basal metabolic rate = the number of calories required for the body to sustain itself in a resting state, in addition to calories burned through physical activity and exercise. A daily caloric deficit can be established through the decrease of calories consumed and/or the expenditure of calories through increased exercise. Healthy and effective weight loss programs incorporate a careful balance of these two strategies.

EXERCISE : Burning Calories During Exercise
If you want to lose weight, it is recommended that you do cardiovascular exercise for 30-60 minutes, 4-6
days per week, eventually building up to at least 200 minutes per week (ACSM).

• The higher the intensity of the exercise (e.g. running, higher levels on the cardio equipment), the more calories you burn. Therefore, if you choose to exercise at a lighter intensity (e.g. fast walking,lighter levels on the cardio equipment), you should exercise for longer. If you are able to exercise at a higher intensity, you can do so for a shorter duration.
•  A good way to increase your endurance and the overall intensity of your cardiovascular workouts is to engage in “interval training” in which you incorporate short intervals of higher intensity exercise,followed by intervals of more moderate exercise. Always remember to add a 5-10 minute warm-up and cool down to your workouts.
• A good goal for weight loss is to try to build up eventually to burn 300-500 calories per exercise session, for a total of at least 2,000 calories per week.
• In order to determine the optimal range of intensity for your cardiovascular workouts, please refer to the Rutgers Fitness Handout “Guidelines for Cardiovascular Exercise and Intensity”.
•  Weight training also contributes to calorie usage. Depending on the weight of the individual and the intensity of their strength training routine, a 30-minute session can burn an estimated 150-300 calories (ACE). Rutgers Recreation provides Free Fitness Center Orientations at each center every Friday, 12-6pm. See a Fitness Assistant to sign up.
•  Consider investing in our Metabolic Weight Loss Start-Up Personal Training Package. This three appointment package is only $45 for full-time students and includes determining your metabolic rateessential information for weight management. After determining this rate, a personal trainer can provide you with recommendations for eating properly. You will also receive general nutrition guidance and assistance with meal planning. Finally, you will complete fitness assessments that will assist your trainer in developing a customized exercise plan to help you achieve your weight loss goals. For more information.
•  Recreation offers a variety of cardiovascular fitness classes. Formats include a diverse selection of classes, including several that include strength training and cardiovascular exercise.