Have you been indulging in raclettes, fondues and other autumn comfort foods lately? It's time to burn off those extra calories in the gym. But which sport(s) should you turn to? Here are a few options to consider.
With the drop in temperatures and the return of rain, maintaining daily physical activity becomes difficult. However, maintaining an active lifestyle is essential to avoid gaining weight. ZAVA, a specialist in medical teleconsultation, has studied the most effective indoor sports for burning calories. Here are the ones to favor.
best indoor sports to burn calories in the gym
To combat winter sedentary lifestyles and maintain a healthy weight, a certain number of calories must be burned. Indeed, maintaining a daily energy expenditure is crucial to prevent weight gain, optimize cardiovascular health and improve general well-being.
This caloric expenditure can be achieved by following sports sessions at home or by practicing indoor activities which compensate for the deficit of outdoor exercise.
Indeed, " exercises like HIIT and jumping rope, while possible at home, are often more effective in the gym thanks to specialized equipment and professional supervision," emphasize the experts at the ZAVA site. " By incorporating these activities into your routine, you can not only burn calories, but also improve your physical well-being throughout the season."
It is with this weight loss in mind - or rather maintaining a healthy weight - that the ZAVA site analyzed the most effective indoor sports for burning calories. These measurements were calculated by taking into account the average weight of French people: 79.2 kg on average for men and 65.2 kg on average for women.
Result? Running on the treadmill, jumping rope and rowing are among the sports that "burn" the most.
Ranking of the most effective sports for burning calories
Treadmill running (between 11 and 13 km/h)
Running on a curved treadmill (between 11 and 13 km/h) takes first place among fitness activities for burning calories quickly.
" In just ten minutes, men can burn an average of 166.3 calories, while women burn about 136.9. This non-motorized treadmill is unique in that the effort comes entirely from the user's legs, providing a more intense and complete workout than traditional treadmills. The simultaneous activation of the main muscle groups (legs, glutes, trunk, arms and shoulders) combined with a strong demand on the cardiovascular system, helps accelerate energy expenditure," the press release reveals.
Bonus info: "In addition to being a quick way to get some exercise, this device reduces pressure on joints, making it an ideal option for those in rehabilitation or looking to preserve their knees and hips while improving their fitness."
Jump Rope Exercises
Jumping rope turns out to be a formidable tool for burning calories.
"With an average expenditure of 152.5 calories in 10 minutes for men and 125.5 for women, it stands out as a high-intensity exercise with many variations for those who wish to diversify their training. It mobilizes the entire body, using the shoulders, arms, pectorals, abdominal strap, and of course, the legs.
This overall work strengthens cardiovascular endurance while harmoniously toning the muscles. In addition to burning calories efficiently, jumping rope improves balance, posture and neuromuscular coordination," the press release details.
Rower
Rowing ,
like jumping rope, burns the same number of calories: 152.5 for men and 125.5 for women in 10 minutes.
" A true complete cardio exercise, it works all the muscles in a single movement: legs, back, abs and arms. Ideal for burning calories, improving your physical fitness or sculpting your figure, it is also perfectly suited to sedentary people wishing to resume physical activity. By strengthening the cardiovascular system, the rower helps to lower blood pressure and cholesterol levels, which directly reduces the risk of strokes, while toning the body ," says ZAVA.
Shuttle run
In just 10 minutes, the shuttle run also burns 152.5 calories for men and 125.5 for women.
" This exercise consists of running on a flat surface between two points, often marked by markers, gradually increasing the speed. It requires speed, explosive power, and rapid changes of direction. Used in physical tests and the Léger 1 test or in sports training, it helps develop cardiovascular endurance as well as aerobic ( endurance or cardio exercise) and anaerobic capacities ," emphasizes the medical teleconsultation site.
High-intensity interval training: burpees, mountain climbers, squat jumps
High-intensity interval training (HIIT) with exercises like burpees, mountain climbers and squat jumps can burn 152.5 calories for men and 125.5 for women in 10 minutes.
" This method involves pushing the body to its limits by alternating periods of intense effort and recovery. Used in both cardiovascular and strength training, it aims to increase maximum heart rate. Burpees provide a complete workout by strengthening the upper and lower body, while mountain climbers focus on cardio endurance and coordination, and squat jumps specifically develop explosive leg power," says ZAVA.
What do health experts think?
Doctor Albe-Ly, general practitioner at ZAVA, confirms the importance of physical activity during the winter period.
" In winter, it is easy to fall into a sedentary routine due to the colder weather and larger meals, which can lead to weight gain. Regular exercise, even moderate exercise, and maintaining a balanced diet are essential to prevent this and maintain a healthy lifestyle. The exercises on this list can help you stay active, but good posture is crucial to avoid injury, especially with activities like rowing or running. It is recommended to consult a GP in case of persistent pain or injury to ensure that training remains safe and beneficial ," he concludes.