Find your long-term calorie burn

Running burns the most calories per hour, but that doesn't mean it's the only exercise with a high calorie burn. Things like swimming, HIIT workouts, and jumping rope are all good options too.

Today's Ingredients There's a lot of talk about the calories you stack in your body through eating — and not nearly as much about burning through that pile with exercise. Today we're going to look at which type of exercise burns the most calories and which ones you're most likely to stick with for the long haul. First, let's warm up with a look at today's running order:   • The best exercises for burning calories   • Why creatine is more than a fitness supplement   • Coffee's energy boost might be a mirage   • Healthy foods that help you poop Feed the burn, Tim Snaith Newsletter Editor, Healthline   Written by Tim Snaith July 6, 2023 • 4 min read Main Course Calorie reality It's sometimes said that you cannot outrun a bad diet, meaning that if you eat a lot of unhealthy foods, no amount of exercise is going to undo all the damage. But as a super-savvy Nutrition Edition reader, you know that. So, what is the best way to burn off all those calories you've been getting from the whole-foods Mediterranean diet you've been sticking to? Let's look at some of the options:   🏃 Running: If you want to get the most calorie bang for your buck, take up running, because it burns the most calories per hour. For example, a 160-pound person can get through 364 calories by running at 6 miles per hour for 30 minutes! Just don't become addicted to it.   🚴 Cycling: This is my personal favorite. I've cycled thousands of miles in the hills near home, but you can also use a stationary bike for a similar effect.   🏊 Swimming: Make a splash with this joint-friendly high intensity workout. If you're not a fan of sweating, swimming could be the calorie burner for you.   🌟 Jumping rope: Go back to the schoolyard with this fun exercise that challenges your coordination and balance skills. Jumping rope can burn about 291 calories in 30 minutes if you weigh 160 pounds.   💪 High-intensity interval training (HIIT): Not for the faint of heart, this workout mixes bursts of maximum effort with periods of lighter activity or rest. Studies suggest that HIIT not only burns calories during the workout but keeps you revved up after you're done. It also gives you the biggest release of "feel-good hormones" (but not without negative feelings that might deter you from repeating the experience). Your personal calorie burn for each of these will depend on how much you weigh, how intensely you like to exercise, and how long you exercise. Plus, the more muscle you're packing, the more calories you'll burn when exercising and even at rest. The key is finding an exercise you love, because you're more likely to stick to it, and that's where the real magic happens. For me, cycling, walking, resistance training, and occasionally dancing for hours get my burn rate up. What about you? Let us know at nutritionedition@healthline.com. (Please note that we may use your name and response in an upcoming newsletter!) Kitchen Kit What we're using Creatine's reputation as an all-around nutrition good guy is growing, so our editors recently looked at a bunch of brands, and Thorne Creatine came out on top. It's affordable, uses high quality creatine monohydrate, and has undergone third-party testing to ensure that it's free of harmful contaminants and specific substances that are banned for athletes. Every product we recommend has gone through Healthline's vetting process. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline is owned by RVO Health.   Thorne Creatine 16oz 4.6  |  8,242 ratings Details: NSF Certified for Sport, 90 servings Shop now Fitness Fuel Creatine for body and brain Creatine is mainly known as a sports nutrient, but new research has revealed its potential for slowing signs of aging and brain health, as Lisa Valente recently explained in this video. Our bodies produce creatine naturally. It's also abundant in meat-based diets, but not in the amounts needed to get the full benefits. (ICYMI: We recently reviewed some of the best ways to supplement creatine!) Creatine helps boost muscle size, strength, and power, but you don't have to be in the prime of your athletic life to benefit from it. This nutrient could also be a potent ally for older adults, because maintaining muscle mass and decreasing bone breakdown is a big part of healthy aging. Creatine is also emerging as a promising brain health booster. It enhances the availability of energy in your noggin, protects nerve cells from damage, and may even be helpful for people with Parkinson's disease and other neurological diseases. But is it safe? Creatine has a robust safety profile when used in recommended amounts, so moderation is key. However, there are potential side effects — such as increased testosterone levels, bloating, and stomach discomfort — if you take excessive amounts. Always consult a healthcare professional before starting supplementation, especially if you have a kidney condition or you're predisposed to hair loss. the takeout What we're digesting 🌃 Could eating at night improve running endurance? A new study in mice suggests that late evening meals may help. Read the research to learn more. ☕ Coffee's energy booster may not be caffeine. Coffee — but not caffeine consumption — increases brain activity. Some benefits may be unrelated to caffeine. 🍝 Pasta alternatives: Our tasting notes plus a dietitian's take. We compared 15 pasta alternatives, and there was a clear winner (and some losers). 💩 15 healthy foods that help you poop. Fiber-rich foods can be a game-changer for constipation, and some are actually delicious. That's all for today. For some people, burning calories through exercise has to be an all-action, fireworks spectacular, but if you prefer a slow-and-steady burn day after day, that works too. Moderation and consistency are all. Until next time, Take care of yourself, and we'll see you again soon!   This edition was powered by pretty much a whole bag of prunes.

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