Os 10 melhores esportes para queimar calorias para perder peso

Combinar a atividade física regular com uma dieta equilibrada é uma das formas mais eficazes de perder peso. Na verdade, a atividade física ajuda a queimar calorias, o que desempenha um papel fundamental na perda de peso.

Ranking de esportes que queimam calorias

Aqui está uma classificação dos esportes populares que queimam mais calorias:

  • Corrida: aproximadamente 600 calorias por hora
  • Natação: aproximadamente 500 calorias por hora
  • Andar de bicicleta: aproximadamente 400 calorias por hora
  • Corrida: cerca de 300 calorias por hora
  • Tênis: aproximadamente 250 calorias por hora
  • Fitness: aproximadamente 200 calorias por hora
  • Caminhadas: aproximadamente 180 calorias por hora
  • Ioga e pilates: aproximadamente 150 calorias por hora
  • Caminhada: aproximadamente 100 calorias por hora
  • Dançar: cerca de 80 calorias por hora

Os melhores esportes para perder peso suavemente

1. A caminhada

Caminhar é um dos melhores esportes para perder peso com suavidade. De acordo com um estudo da Universidade de Harvard, uma pessoa de 70 kg queima aproximadamente 175 calorias em 30 minutos de caminhada em ritmo moderado de 6,4 km/h. Um estudo com mulheres obesas mostra que aproximadamente uma hora de caminhada, 3 vezes por semana, reduz a gordura corporal em 1,5% e a circunferência da cintura em 2,8 cm, em média, em 3 meses.

Vantagens de caminhar:

  • Fácil de praticar
  • Não é necessário equipamento específico
  • Risco muito baixo de lesões
  • Baixo estresse nas articulações
  • Fácil de integrar na rotina diária

Desvantagens de caminhar:

</p> <div class="google-news-card"> <p>Receba as últimas novidades imediatamente em nosso canal Telegram, iremos mantê-lo informado dos acontecimentos mais relevantes em tempo real.</p> <p> <a class="pure-button Button Button_sm Button_telegram Button_telegramAlert" href="https://t.me/pressesante" target="_blank" rel="noreferrer noopener nofollow"><svg xmlns="http://www.w3.org/2000/svg" viewbox="0 0 48 48" width="24px" height="24px"><path fill="#29b6f6" d="M24 4A20 20 0 1 0 24 44A20 20 0 1 0 24 4Z"/><path fill="#fff" d="M33.95,15l-3.746,19.126c0,0-0.161,0.874-1.245,0.874c-0.576,0-0.873-0.274-0.873-0.274l-8.114-6.733 l-3.97-2.001l-5.095-1.355c0,0-0.907-0.262-0.907-1.012c0-0.625,0.933-0.923,0.933-0.923l21.316-8.468 c-0.001-0.001,0.651-0.235,1.126-0.234C33.667,14,34,14.125,34,14.5C34,14.75,33.95,15,33.95,15z"/><path fill="#b0bec5" d="M23,30.505l-3.426,3.374c0,0-0.149,0.115-0.348,0.12c-0.069,0.002-0.143-0.009-0.219-0.043 l0.964-5.965L23,30.505z"/><path fill="#cfd8dc" d="M29.897,18.196c-0.169-0.22-0.481-0.26-0.701-0.093L16,26c0,0,2.106,5.892,2.427,6.912 c0.322,1.021,0.58,1.045,0.58,1.045l0.964-5.965l9.832-9.096C30.023,18.729,30.064,18.416,29.897,18.196z"/></svg>Siga a Health Press no Telegram</a> </p> </div></div> <ul> <li><span class="flex items-start justify-start">Menor gasto calórico do que outros esportes</span></li> <li><span class="flex items-start justify-start">Requer regularidade</span></li> <li><span class="flex items-start justify-start">Atividade menos agradável para praticar em tempo frio ou chuvoso</span></li> </ul> <h3>2. Correndo</h3> <p>Correr é a melhor atividade para perder peso. O ritmo de corrida começa a partir de 6,5 km/h. Acima de 10 km/h, falamos em corrida. Harvard estima que uma pessoa de 150 quilos queima mais de 285 calorias por 30 minutos de corrida a um ritmo de 8 km/h. Estudos indicam que correr pode ajudar a queimar a gordura visceral que envolve os órgãos digestivos.</p> <p>Benefícios de correr:</p> <ul> <li><span class="flex items-start justify-start">Alto gasto calórico</span></li> <li><span class="flex items-start justify-start">Melhora a saúde cardiovascular e a capacidade do corpo de usar oxigênio</span></li> <li><span class="flex items-start justify-start">Atividade mais divertida do que caminhar</span></li> </ul> <p>Desvantagens de correr:</p> <ul> <li><span class="flex items-start justify-start">Maior estresse nas articulações</span></li> <li><span class="flex items-start justify-start">Menos agradável em tempo frio ou chuvoso</span></li> <li><span class="flex items-start justify-start">Esforço intenso no início em comparação com caminhada</span></li> </ul> <h3>3. Ciclismo</h3> <p>Andar de bicicleta é um esporte divertido de praticar para perder peso. Harvard estima que uma pessoa de 150 quilos queima cerca de 250 calorias em 30 minutos de bicicleta em ritmo moderado, ou cerca de 14 quilômetros por hora. Estudos indicam que as pessoas que praticam ciclismo regularmente apresentam melhor condicionamento físico geral, maior sensibilidade à insulina e menor risco de doenças cardiovasculares, câncer e morte.</p> <p>Benefícios do ciclismo para perda de peso:</p> <ul> <li><span class="flex items-start justify-start">Atividade fácil de praticar sem qualquer condição física particular</span></li> <li><span class="flex items-start justify-start">Baixo impacto nas articulações</span></li> <li><span class="flex items-start justify-start">Pode ser facilmente adicionado a uma rotina diária para ir ao trabalho ou fazer tarefas</span></li> </ul> <p>Desvantagens do ciclismo:</p> <ul> <li><span class="flex items-start justify-start">Risco de queda</span></li> <li><span class="flex items-start justify-start">Menos agradável no inverno e na chuva</span></li> <li><span class="flex items-start justify-start">Precisa de um espaço para guardar sua bicicleta com segurança</span></li> </ul> <h3>4. Musculação e fortalecimento muscular</h3> <p>A musculação e o fortalecimento muscular são atividades que queimam calorias. Uma pessoa de 70 kg queima cerca de 100 calorias em 30 minutos de treino de força. O treinamento de força tem uma vantagem sobre outras disciplinas porque permite o crescimento muscular, o que pode aumentar a taxa metabólica de repouso, que é o número de calorias que o corpo queima em repouso. Estudos demonstraram que o corpo continua a queimar calorias várias horas após uma sessão de musculação.</p> <p>Benefícios do treinamento de força e fortalecimento muscular:</p> <ul> <li><span class="flex items-start justify-start">Aumento da taxa metabólica de repouso</span></li> <li><span class="flex items-start justify-start">Crescimento muscular</span></li> <li><span class="flex items-start justify-start">Possibilidade de praticar com diferentes níveis de resistência</span></li> <li><span class="flex items-start justify-start">Possibilidade de praticar com ou sem equipamento</span></li> </ul> <p>Desvantagens da musculação e fortalecimento muscular:</p> <ul> <li><span class="flex items-start justify-start">Requer boa técnica para evitar lesões</span></li> <li><span class="flex items-start justify-start">Precisa de um programa de treinamento adaptado aos seus objetivos</span></li> </ul> <h3>5. Natação</h3> <p>A natação é um esporte completo que utiliza todos os músculos do corpo. Dependendo do peso e da intensidade do esforço, uma pessoa pode queimar entre 300 e 500 calorias por hora de natação. A natação tem a vantagem de não exercer pressão sobre as articulações, sendo uma atividade ideal para pessoas com problemas articulares.</p> <p>Benefícios da natação para perda de peso:</p> <ul> <li><span class="flex items-start justify-start">Atividade completa que utiliza todos os músculos do corpo</span></li> <li><span class="flex items-start justify-start">Baixo impacto nas articulações</span></li> <li><span class="flex items-start justify-start">Possibilidade de praticar em diferentes níveis de intensidade</span></li> </ul> <p>Desvantagens da natação:</p> <ul> <li><span class="flex items-start justify-start">Requer acesso a uma piscina</span></li> <li><span class="flex items-start justify-start">Pode ser difícil para pessoas que não sabem nadar</span></li> </ul> <p> <strong>* A PRESSE SANTÉ busca transmitir conhecimentos sobre saúde em uma linguagem acessível a todos. 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Na verdade, a atividade f\u00edsica ajuda a queimar calorias, o que desempenha um papel fundamen","copyrightYear":"2023","articleSection":"sa\u00fade","articleBody":"Combinar a atividade f\u00edsica regular com uma dieta equilibrada \u00e9 uma das formas mais eficazes de perder peso. Na verdade, a atividade f\u00edsica ajuda a queimar calorias, o que desempenha um papel fundamental na perda de peso.Ranking de esportes que queimam caloriasAqui est\u00e1 uma classifica\u00e7\u00e3o dos esportes populares que queimam mais calorias:Corrida: aproximadamente 600 calorias por horaNata\u00e7\u00e3o: aproximadamente 500 calorias por horaAndar de bicicleta: aproximadamente 400 calorias por horaCorrida: cerca de 300 calorias por horaT\u00eanis: aproximadamente 250 calorias por horaFitness: aproximadamente 200 calorias por horaCaminhadas: aproximadamente 180 calorias por horaIoga e pilates: aproximadamente 150 calorias por horaCaminhada: aproximadamente 100 calorias por horaDan\u00e7ar: cerca de 80 calorias por horaOs melhores esportes para perder peso suavemente1. A caminhadaCaminhar \u00e9 um dos melhores esportes para perder peso com suavidade. De acordo com um estudo da Universidade de Harvard, uma pessoa de 70 kg queima aproximadamente 175 calorias em 30 minutos de caminhada em ritmo moderado de 6,4 km\/h. Um estudo com mulheres obesas mostra que aproximadamente uma hora de caminhada, 3 vezes por semana, reduz a gordura corporal em 1,5% e a circunfer\u00eancia da cintura em 2,8 cm, em m\u00e9dia, em 3 meses.Vantagens de caminhar:F\u00e1cil de praticarN\u00e3o \u00e9 necess\u00e1rio equipamento espec\u00edficoRisco muito baixo de les\u00f5esBaixo estresse nas articula\u00e7\u00f5esF\u00e1cil de integrar na rotina di\u00e1riaDesvantagens de caminhar: Receba as \u00faltimas novidades imediatamente em nosso canal Telegram, iremos mant\u00ea-lo informado dos acontecimentos mais relevantes em tempo real. \t\tSiga a Health Press no Telegram \t\t Menor gasto cal\u00f3rico do que outros esportesRequer regularidadeAtividade menos agrad\u00e1vel para praticar em tempo frio ou chuvoso2. CorrendoCorrer \u00e9 a melhor atividade para perder peso. O ritmo de corrida come\u00e7a a partir de 6,5 km\/h. Acima de 10 km\/h, falamos em corrida. Harvard estima que uma pessoa de 150 quilos queima mais de 285 calorias por 30 minutos de corrida a um ritmo de 8 km\/h. Estudos indicam que correr pode ajudar a queimar a gordura visceral que envolve os \u00f3rg\u00e3os digestivos.Benef\u00edcios de correr:Alto gasto cal\u00f3ricoMelhora a sa\u00fade cardiovascular e a capacidade do corpo de usar oxig\u00eanioAtividade mais divertida do que caminharDesvantagens de correr:Maior estresse nas articula\u00e7\u00f5esMenos agrad\u00e1vel em tempo frio ou chuvosoEsfor\u00e7o intenso no in\u00edcio em compara\u00e7\u00e3o com caminhada3. CiclismoAndar de bicicleta \u00e9 um esporte divertido de praticar para perder peso. Harvard estima que uma pessoa de 150 quilos queima cerca de 250 calorias em 30 minutos de bicicleta em ritmo moderado, ou cerca de 14 quil\u00f4metros por hora. Estudos indicam que as pessoas que praticam ciclismo regularmente apresentam melhor condicionamento f\u00edsico geral, maior sensibilidade \u00e0 insulina e menor risco de doen\u00e7as cardiovasculares, c\u00e2ncer e morte.Benef\u00edcios do ciclismo para perda de peso:Atividade f\u00e1cil de praticar sem qualquer condi\u00e7\u00e3o f\u00edsica particularBaixo impacto nas articula\u00e7\u00f5esPode ser facilmente adicionado a uma rotina di\u00e1ria para ir ao trabalho ou fazer tarefasDesvantagens do ciclismo:Risco de quedaMenos agrad\u00e1vel no inverno e na chuvaPrecisa de um espa\u00e7o para guardar sua bicicleta com seguran\u00e7a4. Muscula\u00e7\u00e3o e fortalecimento muscularA muscula\u00e7\u00e3o e o fortalecimento muscular s\u00e3o atividades que queimam calorias. Uma pessoa de 70 kg queima cerca de 100 calorias em 30 minutos de treino de for\u00e7a. O treinamento de for\u00e7a tem uma vantagem sobre outras disciplinas porque permite o crescimento muscular, o que pode aumentar a taxa metab\u00f3lica de repouso, que \u00e9 o n\u00famero de calorias que o corpo queima em repouso. Estudos demonstraram que o corpo continua a queimar calorias v\u00e1rias horas ap\u00f3s uma sess\u00e3o de muscula\u00e7\u00e3o.Benef\u00edcios do treinamento de for\u00e7a e fortalecimento muscular:Aumento da taxa metab\u00f3lica de repousoCrescimento muscularPossibilidade de praticar com diferentes n\u00edveis de resist\u00eanciaPossibilidade de praticar com ou sem equipamentoDesvantagens da muscula\u00e7\u00e3o e fortalecimento muscular:Requer boa t\u00e9cnica para evitar les\u00f5esPrecisa de um programa de treinamento adaptado aos seus objetivos5. Nata\u00e7\u00e3oA nata\u00e7\u00e3o \u00e9 um esporte completo que utiliza todos os m\u00fasculos do corpo. Dependendo do peso e da intensidade do esfor\u00e7o, uma pessoa pode queimar entre 300 e 500 calorias por hora de nata\u00e7\u00e3o. A nata\u00e7\u00e3o tem a vantagem de n\u00e3o exercer press\u00e3o sobre as articula\u00e7\u00f5es, sendo uma atividade ideal para pessoas com problemas articulares.Benef\u00edcios da nata\u00e7\u00e3o para perda de peso:Atividade completa que utiliza todos os m\u00fasculos do corpoBaixo impacto nas articula\u00e7\u00f5esPossibilidade de praticar em diferentes n\u00edveis de intensidadeDesvantagens da nata\u00e7\u00e3o:Requer acesso a uma piscinaPode ser dif\u00edcil para pessoas que n\u00e3o sabem nadar * A PRESSE SANT\u00c9 busca transmitir conhecimentos sobre sa\u00fade em uma linguagem acess\u00edvel a todos. 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