How Many Calories Do Push Ups Burn?
Push-Ups are one of the most popular exercise that everyone loves to do. They involve your body weight being pushed against something with your arms extended outwards. You can perform them standing or sitting down. There are several types of push-up exercises which include: sit-ups, crunches, lunges, and other variations such as those performed while lying on a mat or even on the floor.
There are various ways to estimate the number of calories burned during these exercises. One way is to calculate the amount of energy expended in terms of work done and time taken. Another method involves using the formula for caloric expenditure which is based on resting metabolic rate (RMR) and activity level .
RMR is defined as the amount of heat produced per unit volume of oxygen consumed at rest, divided by basal metabolic rate (BMR). BMR is the amount of heat produced per unit volume of oxygen used when not exercising. A person’s resting metabolic rate varies depending on age, gender, physical condition, and many other factors. For example, it may be higher if they are physically active or have a lower body fat percentage than someone who is sedentary.
A standard push-up involves raising and lowering your body using your arms from a position where your arms are extended and you are supporting your weight on your toes with your legs straight. If you perform push-ups from an incline, such as placing your hands on an exercise ball, the difficulty is increased. If you are able to get down so that your arms are bent at about a 90 degree angle or lower, the difficulty is also increased.
Research has found that the best way to estimate the number of calories burned during push-ups is to use an estimation based on the difficulty of the exercise. For example, standard style push-ups are estimated to burn 1 calorie per push-up, while incline push-ups are estimated to burn 1.5 calories per push-up.
Backwards push-ups are also estimated to burn 1.5 calories per push-up. Diamond push-ups are estimated to burn 2 calories per push-up. Clapping push-ups are also estimated to burn 2 calories per push-up.
Other factors which influence the amount of calories burned include: your weight, the number of reps performed, the speed at which they are performed, and the difficulty of the moves.
Push-Ups are similar to the plank exercise in that they strengthen your core muscles and improve your posture. They are a good addition to any exercise routine, especially for beginners.
How Many Calories Do You Burn For 10 Push-Ups?
10 push-ups burn about 11 – 13 calories. This is equivalent to the amount of calories found in half a banana (15 grams). If you weigh more than 200 pounds, you will burn 13 – 15 calories. If you weigh less than 150 pounds, you will burn 11 – 12 calories. This information has been taken from the USDA database.
To put this into perspective, running at a 5km/hr pace for 10 minutes burns about 80 – 85 calories, equivalent to 15 to 16 push-ups.
Push-Ups And The Military
The term ‘push-up’ has been in use since the early 1900’s and was first used in the military, especially by the marines. As with most physical training exercises, the routine was primarily aimed at building strength and endurance for combat. The term has since become a common metaphor for using your own strength and effort to move forward in life and is often used in an informal manner to describe an individual’s initiative.
The push-up exercise first appeared in US military manuals in the late 1800’s when it became a compulsory test within British, Canadian and American marine corps recruiting procedures. The exercise is still used today by all branches of the US military to test upper body strength and endurance in new recruits.
How To Do Push-Ups
Push-ups can be performed on your toes or your knees. You can also rest your weight on your fists, if necessary. To perform a push-up using your toes, start by getting into a prone position (i.e.
face down). With your hands slightly wider than shoulder width apart, extend your legs behind you so that only the tips of your toes are touching the ground.
Bend your elbows and lower your entire body until your chest is just a few inches away from the ground. Pause briefly, and then push yourself back up until your arms are straight again.
If you cannot do a standard push-up, you can do what is known as a ‘girl push-up’ by performing the exercise on your knees or even standing up in an elevated place (using a staircase, for example) and pushing from there.
Whether you are performing the exercise on your toes or knees, you can increase the intensity and difficulty by lifting a weight with your hand. For example, if you are performing push-ups with your knees on the ground, hold a pair of dumbbells in your hands. When you get stronger, try lowering yourself until your chest is nearly touching the ground, but not actually touching it (known as a ‘floor touch’).
Full push-ups can also be performed with your feet elevated. If you are using an exercise ball, you can place it directly under your feet to increase the intensity of the exercise.
Steps For Performing Push-Ups
Push-ups are an easy exercise to perform and do not require much explanation. However, it is important to get the right technique for maximum efficiency and to avoid injury. Here are a few steps to follow:
Face away from a wall and place your palms against it so that your arms are fully extended.
Place your feet together.
Squat down until your knees touch the floor.
Ensure that your arms remain straight at all times during the exercise.
Breathe in as you lower your body towards the floor. Hold your breath as you push back up again.
Target Your Chest, Triceps or Shoulders
Push-ups primarily target the chest muscles, but can also work your triceps and shoulder muscles to a lesser degree. If you want to focus on your triceps, place your hands slightly further apart than shoulder width and turn your palms away from each other. If you want to focus on your shoulders, place your hands in the standard position and turn your palms towards each other.
Push-Ups For Beginners
If you’re new to exercise, begin with a low number of repetitions or perform the exercise slowly. Start by performing your push-ups in a doorway where you can place one foot on each side of the door frame. This helps prevent you from falling forward and provides support.
As your strength improves, move away from the door frame and perform the exercise standing with your feet together.
If you have not exercised before, perform a maximum of ten push-ups at a time with a minimum one minute break between sets. As your strength improves, increase the number of push-ups you perform and reduce the break between sets. Try to work up to a minimum of three sets of twelve repetitions.
If you have an injury or other medical condition, talk to your doctor before you begin any physical exercise program.
Sources & references used in this article:
FAT MAN: A DAY IN CALORIES by L Mann – Columbia: A Journal of Literature and Art, 2012 – JSTOR
Calories by HMCDY Burn, WIYTH Rate
13 Things to Stop Believing to Become Healthy and Lose Weight by K Gunnars – 2017
The fit executive: Exercise and diet guidelines for enhancing performance by PCDSB Fat – s3.amazonaws.com