How To Burn Calories At Work

You don’t have to move much. Sitting and staring at your computer screen is not only boring five days a week, but it can also be harmful to your health. Sitting for long periods of time every day is associated with a variety of health problems, including obesity, high cholesterol, heart disease, and even cancer. Reliable sources move to the resources of the X Mayo Clinic Fortunately, there are practical ways to pump blood and burn calories while getting the job done on time. To start burning calories, check step 1 below.

#1. Burn calories at your desk.

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Have a business talk on foot. Instead of sitting in a crowded office or a meeting room with important business talks, why not take a walk outside when you have the opportunity? If weather conditions allow, this exercise can actually be more satisfying than the encounters that normally make you sleepy. However, for some reason, this type of practice is even less common. Talking and walking provide a great opportunity to burn calories without leaving work. As you walk, you can hold discussions and meetings to discuss related business issues and future plans. Walking can recharge your energy.

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Turn commuting into a training opportunity. One of the best ways to get exercise into your daily work and start burning calories is to see your work as an exciting opportunity to exercise every day, not as a burden on your work. Do whatever you need to avoid sitting in the car during the morning traffic. If possible, you can walk or bike to work if you live close enough. Otherwise, use public transport to find the nearest station where you can commute on foot or by bicycle.

Avoiding using your car over time can save you a lot of money. Except for the cost of buying shoes and replacing bicycle parts, the cost of cycling and walking is negligible. Public transport costs can be significant, but they are often cheaper than gasoline, which must be purchased weekly or two weeks (not to mention the cost of car maintenance).

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Build a small gym at work. Any exercise will be easier if there are others who can support and encourage you, so if possible, consider starting an exercise group with your colleagues at work. This practice is actually very common, especially in small businesses and start-ups. As part of your routine, you can do a mini-workout focused on muscle relaxation 15 minutes before lunch each day. You can do push-ups on Mondays, Wednesdays and Fridays . “, On Tuesdays and Thursdays, concentrate on your stomach ” to get abdominal fat You can “. The options are endless and limited to your tastes of your colleagues.

If your boss permits, you may need to promote your gym for breaks, lunch breaks, and so on.

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Go out for lunch. Lunch breaks vary depending on work habits, but usually last up to an hour. If you have time, use the break as a short aerobic training session. If possible, walk to your destination, jogging, or biking as soon as possible. When ordering takeaway, it’s a good idea to walk around while eating food.

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I walk and work well. Get up and take full advantage of every opportunity to move! If you have to move around the office, you have to move fast. You don’t have to run fast to benefit from acceleration, and you don’t risk hitting anyone. You can burn more calories just by walking faster than usual. You may be surprised to find that consistent and active walking can be a great exercise, especially if you have to keep moving all day at work.

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Plan a business trip that suits your fitness needs. You can travel all over the country (or around the world) on a business trip, but you may not have the opportunity to actually travel. Spend a lot of time on planes, buses, cars, trains, etc. It can adversely affect your calorie burning efforts. To make matters worse, many deals are made by eating a variety of high-calorie foods, which can be ironic. So plan ahead whenever you have the opportunity. Bring exercise equipment (grips , exercise bands, etc.)) You can train at the hotel or in a moving chair. Even better, book a hotel with a gym or fitness center. Travel takes you out of your comfort zone, but that’s not a reason to ignore your body.

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Weightlifting boosts your metabolism and allows you to burn more calories at work. Because muscle tissue burns more calories than adipose tissue (more precisely, 73 calories per kilogram added), the more muscle mass you have, the higher your resting metabolic rate (RMR). Imagine that every muscle cell you get is like a small factory that burns calories continuously during sleep and runs faster when you exercise. Building muscle outside of work through weight and strength training is a surefire way to burn as many calories as you can at work . The same is true if you need to sit still very rarely.

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Caffeine is welcome, but ignore sugar and cream. There is some evidence to support the theory that caffeine helps with weight loss, but the relationship between the two is less specific. Caffeine helps burn more calories by activating heat generation , the way the body produces heat and energy . Caffeine can also suppress your appetite, so eat less than usual. However, the most beneficial aspect of consuming caffeine is that it can provide energy that can help you focus, such as walking a little longer on the treadmill or grabbing the steering wheel again .

However, do not rely too much on caffeine for exercise or weight loss. Caffeine cannot replace actual exercise, and when taken in large amounts, the effect of consuming all calories is small compared to anxiety and stress.

#2. Burn calories at your desk

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Build (or buy) a standing desk . The best way to burn calories while working at your desk is to get rid of factors that can’t do anything when you’re at rest. Instead of sitting all day, move to a nearby desk, table, or cabinet, and if you’re tall enough, put your laptop there and work while standing. If it’s too low, try stacking sturdy paperboard to support your laptop. Standing consumes more calories than sitting. The exact variation varies from person to person, but is usually about 50 calories per hour.

50 calories alone isn’t that much, but with a little effort over time, you can benefit from it. Let’s say you work four hours a day. 200 calories per day. Exercising 5 days a week is 1,000 calories. This number is enough to start losing weight if all other factors are the same, but because the body needs to add or lose 3,500 calories to gain or lose 0.5 kg of fat. , You may lose weight gradually.

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Work on a treadmill . Nothing is as healthy as a standing desk such as a treadmill desk or treadmill desk . Working on a treadmill allows for light exercise while working. In addition to burning calories, you will find that walking while working increases your energy and motivation levels. There are walking tables on the market, but they are a bit expensive. If a regular treadmill is available, a cheaper option is to buy (or build or improvise) a special stand for placing your laptop on the slope where most treadmills are located.

You don’t have to run or sweat to gain an edge by exercising on a treadmill, but the faster you walk, the more calories you burn.

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Buy a ball chair (a chair that uses a balance ball instead of a seat cushion) . Believe it or not, it’s not impossible to burn calories and condition your stomach just by changing the type of chair you use. If your office can’t provide it , consider buying a balance ball chair . When sitting in a particular chair, you need to contract the core muscles (around your chest) to keep your body straight and balanced. Over time, you will feel a slight “burning sensation” in the middle. This indicates that you are using your muscles (calories burned).

As an added benefit, the balance ball chair allows you to move slowly up and down while sitting, consuming extra energy and burning more calories.

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Use a grip , a small bar, or an exercise band. Even if you can’t do aerobic or aerobic exercise at your desk, you can still burn calories in your upper body. There are many options for upper body exercise when you exercise. The most common methods include push-ups, small barbells, and exercise bands . This option is cheap, compact and lightweight. This set provides a great opportunity to practice when you need to read something, be it on your computer screen or on paper. You don’t have to use your hands too much while reading a book. Clench your fists , train your forearms, or use an exercise band. .. The more often (and harder) this exercise is, the more calories you burn.

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Move like a restless person. Some studies have shown that low levels of activity (stepping on feet and hands, turning the head, moving limbs while talking, etc.) burn extra calories and help improve overall health. Is shown. In fact, one study shows that obese people need to mimic the daily activities of lean people, including the tendency to burn about 300 extra calories per day. All other factors remain unchanged. This means a weight loss of about 15 kg per year.

Restless movements are one of several calorie-burning behaviors and are categorized as “heat generation of non-exercise activity” (NEAT) or non-exercise movements. Depending on how often you increase your NEAT, you can imagine burning an extra 100-150 calories per hour.

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