Push ups are a major way to exercise your arms and help you exercise your whole body. People who do push ups often think that they are exercising their muscles. They usually don’t think push ups help burn calories. But how many calories does push up exercise burn?
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How Many Calories Can Push Ups Burn?
When you do 100 push ups, you will find that it will burn about 30 to 50 calories. Although this may not seem like much, you will find that the benefits of push ups make them the exercise you should do in your daily exercise. In a week of doing 100 push ups, you will burn about 240 calories a week, which can accumulate throughout the month.
The total number of calories burned by doing 100 push ups depends on the strength and time of your repetitive actions. Considering that push ups are a fairly laborious action (100 repetitions are quite a lot), you will want to keep your speed moderate and separate your settings. For example, do 4 groups of 25 push ups. Therefore, if it takes about 2 minutes to do a set of 25 push ups, it means that it takes a total of 8 minutes to complete all 100 repetitions. Assuming you belong to the above medium weight range, 100 push ups can burn about 44 calories.
What is Push Up Exercise?
Push ups are strength exercises that many people incorporate into their daily exercise programs. If you do it regularly, this exercise will do you a lot of good.
Push ups can be considered as a kind of whole-body exercise. They involve many muscle groups and make your whole body strong and healthy. By doing push ups regularly, you will also increase your muscle density.
By doing push ups, you train the proprioceptive muscle fibers responsible for maintaining body balance. When a person does this exercise, these fibers will constantly help them maintain their posture and prevent them from overturning. Push ups train proprioceptive fibers to improve your stability and balance.
If you often do push ups correctly, they will strengthen the muscles around your shoulder joints. It is also important to gradually increase the number of repetitions to fully strengthen your muscles. Make sure that undertrained muscles are not overloaded to avoid injury. The key to success is to act step by step and carefully.
When doing push ups, you use your weight to strengthen your muscles. You also need to use large muscle groups to raise and lower your body. This helps to significantly increase the heart rate and strengthen the myocardial and cardiovascular system. By increasing your heart rate, you can lower blood pressure, control insulin and blood glucose levels, control weight, and reduce the risk of heart disease and even cancer
Benefits of Push Ups
Although push ups may not burn so many calories, you will find that the advantage of push ups is to make them part of your daily exercise. You will find that push ups can strengthen many muscles. When most people think of doing push ups, they just think it helps arm muscles, which is the most certain. However, push ups are also good for chest muscles, shoulder and back hindquarters.
In addition, when you do push ups, you will find that push ups usually help support position related muscles. These muscles include abdominal muscles and buttocks. In fact, for those who want a flatter abdomen, they will find that push ups are usually better than planks, because push ups attract your abdominal muscles in different ways throughout the exercise.
Other benefits of doing push ups include:
It helps to strengthen the cardiovascular system, because it involves not only lifting weights, but also in a repetitive manner, which will make the heart beat.
When you do push ups, you will find that it can improve your posture by strengthening these muscles, which in turn can help relieve common back pain and shoulder tension.
Some studies have shown that push ups help men and women produce the testosterone they need.
How do Push Ups Train Specific Muscles?
We all know regular push ups, but did you know that there are many changes in push ups that can help target specific muscles of the body? Here are some of the best options you can add to your workout:
Improved push ups: This is a kind of improved push ups. You put your knees on the mat, then roll to the top of your knees, and cross your feet behind the mat. This is a good choice for beginners.
One leg push ups: this will pose a greater challenge to the core muscles. When you do this, enter the regular push up position. After you stand up, lift one leg off the floor, lower it, and repeat with the other leg.
Tilt push ups: there are some things you can put on the floor. You can put your hands on it. A fitness ball is a good choice. Then do regular push ups, but in an inclined position.
Widen push ups: through this push ups, you are in a normal position, and what changes is that the distance between your hands is wider than your shoulders. You will find that this widened posture has a greater effect on the arm muscles.
Calories Burned in Push Ups Depends on the Individual
It is difficult to determine exactly how many calories you burn when doing push ups. In any type of exercise, your calorie consumption depends on several factors, including your height, weight, gender and age. In addition, the intensity of your exercise will vary. Harvard Health Press said that a 125 pound person who takes 30 minutes of moderate intensity aerobics exercise, including push ups, lunges and push ups, is expected to burn about 125 calories. At the same time, a 155 pound person can burn about 167 calories, and a 185 pound person can burn about 200 calories.
Can Push Ups Help You Lose Weight?
If losing weight is your ultimate goal, doing 100 push ups a day may not be the best idea. Not only is it hard for your body to repeat, push ups are not the only way to finally achieve your goal. A pound of fat contains about 3500 calories. Burning all these calories through exercise is almost impossible and may be unsafe. The best way is to combine exercise with insufficient calories (when you burn more calories than you burn) and more general exercise throughout the day, such as walking stairs, doing housework, etc. You can first calculate how many calories your body burns to maintain your current weight (that is, your maintenance calories), thereby creating a sustainable calorie deficit. At the Mayo Clinic, you can safely reduce 500 to 1000 calories a day. Throughout the week, your caloric deficiency accumulates, resulting in weight loss.
