On average, situps can burn about three (3) calories per minute. This is when done at a moderate pace. When done at a vigorous pace, situps can burn up to nine calories per minute.
Sit-ups is an exercise that works on the strengthening of the abdominal parts. This is something that can be done without the need for any equipment. Aside from the apps, situps can also burn a lot of calories.
List of Contents
What are the Factors that Affect the Numbers?
Many factors play a role in the number of calories one burns when doing situps. These include the duration and intensity of the workout. A person’s metabolism rate also affects the number of calories that are burned.
A person’s metabolism rate depends further on many factors. This would include one’s height and weight. The larger the person is, the more calories that person is bound to burn. This fact holds true even while the person is at rest.
A person’s sex also determines the number of calories burned. It is a popular fact that males burn more calories than females. This is true even when both the male and female exercise at the same intensity.
One’s age also affects the calories that are burned. As we are all aware, age changes many things related to health. This includes the number of calories that are burned.
As people age, the process slows. This is because of an increase in body fat and a diminishing amount of muscle mass.
The other factor that affects the calories burned is the intensity of the workout. This is the factor that matters the most. When aiming to burn more calories, the intensity should be higher. There should be more repetitions in a certain period to get to a higher level of intensity.
Calculating the Calories
There is a sure way of counting the calories that are burned. One should learn how to calculate the calories that are burned in physical activity. To quantify the calories burned, experts use a metabolic equivalent (MET).
When you say one MET, it refers to the energy it takes when one is at rest. When sitting quietly, one can burn about one calorie for every 2.2 pounds of weight per hour.
Moderate activities can equate to about 3 to 6 METs. Vigorous ones are activities that burn at least 6 METs.
Situps are exercises that can range from about 4 to 6 METs. The difference depends on the intensity of one’s workout.
For one to be able to identify the number of calories burned, see computation below:
- MTEs of an exercise x 3.5
- The answer x weight in kilograms
- Divide the answer by 200
- Number of calories one burns per minute
To be able to identify the number of METs of an exercise, one can resort to MET tables that are available online.
Other Benefits of Situps
Situps improve the core muscles the most. One’s core muscles are important. This is because a majority of one’s movements involve the core. This includes rotation, flexion, and extension of the body.
As such, it is of great essence to strengthen one’s core muscles. This would result in lesser back pain. Plus, an improved posture is attributed to strong core muscles.
Individuals with strong core muscles do not have concerns with flexibility and mobility. Also, strong core muscles can result in enhanced athletic performance.
Alternatives to Situps
Situps look simple enough. But while they may look simple, the exercises are not for those that are new to the regime.
Situps are suited for individuals that lead a more active lifestyle. This type of exercise is ideal for those that aim to strengthen their abdominal walls.
While situps are beneficial exercises, it can be a challenge to some. If you are one of those that find situps to be a challenge, there are other alternatives in building your core.
Here are these alternatives one can try at home:
- Dead bug exercises
- Flutter kicks
- Plank variations
- Ab rollouts
These exercises are simpler than situps. These also ensure that one is prepared for the grueling exercise ahead.
Once these exercises are mastered, situps will never be a problem again.
Keep in Mind
Strong core muscles help one attain an important component of fitness. Situps, as you already know, helps in strengthening the abdominal muscles. But while this is so, the type of exercise is not safe for everyone.
What one should be wary of is if there is a pain in the neck or lower back. Before continuing, talk to a healthcare professional. Some physical therapists can ensure you get the help that you need.
When doing situps, some may contend on feeling pain or discomfort. If this is the case, stop the situps and resort to the other easier alternatives.
While it is understandable that exercise is good for the body, too much of this can have harmful effects. Some of these adverse effects include injuries, stress, depression, and anxiety.
When feeling discomfort and pain during exercises, consult a health professional.
Do situps help you lose body fat?
There is no specific exercise that burns only the belly fat. While it can help lessen body fat as a whole, situps can help flatten and tone the belly.
Endurance exercises are great at burning body fat as a whole. The same is true with strength and resistance exercises. But these types, when done regularly, are effective in burning body fat. This is not specific to the belly area alone.
Ab exercises like crunches and situps do not just burn the belly fat alone. But these types of exercises can make the belly appear slimmer. These can make the belly appear more toned.
Crunches and situps are the more popular varieties. But there are also other exercises. These exercises focus on whittling down the waistline. These all help focus on the belly.
Exercises like bicycles, planks, as well as side planks, are useful. The same is true when it comes to pilates and yoga that can both focus on the core muscles.
When one talks of the core, these muscles are those around the trunk and the pelvis area. Strengthening the core can help the belly appear more toned.
Regular exercise, in general, is popular for being the way to burn belly fat. Aside from that, a healthy diet is also as important.
One should put in mind that when trying to lose weight, one has to eat fewer calories. With the calorie intake lessened by about 500 calories per day, one can lose about 1 pound in a week.
One of the ways by which to eat fewer calories is also to minimize fat intake. The fat calories should never be more than 30% of the daily consumption.
In one’s diet, there should be a focus on low-fat foods. These include vegetables, fruits, whole grains, as well as legumes. All these are helpful in weight loss. These are the types that help make one feel full.
When adopting a healthy diet, one should take control when it comes to sugary foods. There should be fewer candies, jellies, and jams. There should also be less honey and syrups.
The main reason why one should avoid these types is because of their nutritional value. They bring with them so little. Also, these foods tend to be converted to fat easily.
Alcoholic drinks should also be limited. They have empty calories. This means that these drinks have all the calories but with little to no nutritional value.
When quantifying alcoholic beverages, women should not have more than once per day. Men can only have up to two alcoholic drinks per day.
To standardize the measurement, one serving of alcohol means 4 ounces of wine. This also equates to 12 ounces of beer. This is equivalent to the usual bottle or can of beer. When it comes to distilled liquor, this would be around ½ ounce.
When dieting, one should not completely stop eating. Fasting brings with it fast results when it comes to weight loss. Most of the lost weight, however, will be water. Sometimes it can even be muscle.
Also, fasting can slow down one’s metabolism. This makes it hard to maintain any weight loss moving forward.
How can I get a flat tummy?
Yoga, cardio, and situps can tone your muscles. It can also strengthen lower abs. But these exercises will not get you rid of fat deposits. The only way to do this is to lose fat in general. Calorie deficits help one attain this.
For everyone, storing fat can be a different experience. This is true, especially at the lower belly, where all the fat seems to gather. Storing (and burning) fat is influenced by a lot of things. It can either be genes, diet, inflammation, or lifestyle factors. It can be one or all of them.
When trying to get rid of fat in the tummy area, one needs a lot of patience. But aside from patience, there is a lot more one can do to speed up the process.
One of the major things one can do is to change the mindset. One should know that it would be nearly impossible to spot or treat an area of your body. One example is the thinking that one should do a specific exercise to get rid of belly fat.
Yes, exercises like situps, cardio, and yoga can tone the muscles. They can even improve lower abs. But these alone will never erase all the fat deposits in one’s body.
When losing fat on the belly, one should lose fat overall. This is something that can be done with regular exercise, paired with a calorie deficit.
In order for one to create a calorie deficit, one should burn more calories than what is consumed. If this is attained, there is a calorie deficit.
About 3,500 calories are equal to 1 pound of fat. A calorie deficit of 500 calories per day can equate to 1 pound of fat lost per week. This can be done through regular exercise and a healthy diet.
It is popular for others to go through extreme calorie restriction. This is a popular way for most to lose at least 2.5 pounds per week. While it sometimes works, this method is not advisable.
- The Diet to Lose Belly Fat
- The Exercises to Lose Belly Fat
When one consumes more than burn calories, there is a tendency for visceral fat to build up. These always gather around the abdomen.
When one eats the right food, weight loss can be attained. In a healthy diet, there are a lot that should be avoided. First on the list are processed foods and those that are high in sugar. Most of these foods are associated with sugar instability.
Aside from these, these types of foods are also connected to problems of the digestive tract.
Instead of having these foods, we should shift the focus to healthy proteins and fiber. Cruciferous vegetables have the power to keep you feeling full for longer periods. Aside from that, these also contain nutrients your body needs.
Examples of these foods are broccoli, kale, and cauliflower. Foods rich in protein can be hard-boiled eggs, meats, beans, legumes, seeds, and nuts.
As much as possible, try to avoid sweetened drinks. This includes energy drinks. Even diet sodas should never be on your list.
Instead, one can have anti-inflammatory drinks. This would include green tea and water.
Cardio is one of the most effective ways to lose body fat. This does not only focus on the belly fat but fats in the body as a whole.
An example of an effective exercise is HIIT. HIIT is short for high-intensity interval training. This type of exercise is popular for getting one rid of unwanted fat.
Studies show that those who go through HIIT at least thrice weekly have positive results. HIIT thrice weekly is just the same as going through 30-minute cardio sessions every day. In order to see results, one should stick to the exercise long term.
HIIT is composed of many basic exercises. Some of the most common are sprints, burpees, and speed bags. These, and more, let your body exert the most for at least 45 seconds.
After 45 seconds of an exercise:
- Take a break for 10 seconds.
- Do another type of exercise for 45 seconds.
- Get as many repetitions as possible.
- Lifestyle Change
Aside from diet and exercise, one should also adapt to a healthier lifestyle.
Healthy habits tend to have great effects in the long run. It can be one to two changes at a time. In no time at all, the change will be easier.
One of the things that one can do is to drink a lot of water. Incorporate walking as much as possible. Also, one should practice mindful eating.
Some habits, like smoking and excessive alcohol intake, also help. While quitting is difficult for some, it often has a lot of positive effects on the body. And finally, get enough sleep.
Lack of sleep gets one cranky and always in a sour mood. To alleviate the sour mood, one tends to eat more to compensate. This is where the weight gain comes in.
It is a hard feat to spot-treat when trying to lose body fat. To lose overall body weight is the major way to lose belly fat as well.
Tone your ab and core muscles with floor exercises. Change the diet. Change the lifestyle. A healthy habit added regularly to the regimen will contribute a lot in the long run. In no time at all, you will lose fats and trim your waistlines.