Outdoor activities such as jogging, cycling or swimming are wonderful sports for getting fit in fresh air and at the same time dropping the pounds. And on top, they make exercise fun!
Those who are untrained, overweight or suffer from joint problems should first choose sports that are gentle on the joints, such as walking, Nordic walking, swimming, cycling or cross-country skiing. For those at ideal weight, there is no reason not to try out other sports.
Calorie burn depends on the sport, the participant's weight and the amount of time spent on the exercise.
Calories (kcal) burned after 15 minutes of sport
|Sports / Body weight (kg)||60||65||70||75||80||85||90||95|
Fat burning with endurance training
Pay attention to heart rate during endurance training, because optimal fat burn occurs only at certain heart rates. Always run with a heart rate monitor.
Heart rate and optimal fat burning
|20||120 – 150|
|25||117 – 146|
|30||114 – 142|
|35||111 – 138|
|40||108 – 135|
|45||105 – 131|
|50||102 – 127|
|55||99 – 123|
|60||96 – 120|
|65||93 – 116|
|70||90 – 113|
Training plan for beginners
1st to 3rd week
Walk 30 minutes briskly at least three times a week to build endurance. Ideally, take one day off between training days to allow muscles to recover.
4th to 5th week
Increase speed and gradually move into power walking. Use a heart rate monitor to maintain a heart rate in the optimal range.
|6th week||2 minutes running||4 minutes walk|
|7th week||3 minutes running||3 minutes walk|
|8th week||5 minutes running||2 minutes walk|
|9th week||7 minutes running||3 minutes walk|
|10th week||8 minutes running||2 minutes walk|
...and so on, until a full 30 minutes. The heart rate should always fall within the specified range for an age group.