Wellness Blog
Looking to burn calories fast? Here's what you can do
Burning calories through working out is a great way to keep fit and to ensure overall health. While we don't subscribe to calorie counting, it can be helpful to understand and appreciate some of the best exercises to efficiently burn calories to keep your cardiovascular system functioning at a high level. Read on to learn more about how you can burn calories or kilojoules, and the best calorie-burning exercises for you. What are kilojoules or calories?Kilojoule (kJ) is the term used by Australia to measure one's energy received after consuming food or drink. Before 1988, the term Calories (Cal) was used instead (1, 2). The two terms have different measurements: 1 kJ = 0.2 Calories 1 Cal = 4.2 Kilojoules It is recommended that the average adult takes in an average of 8700 kJ of food a day to maintain a healthy and balanced lifestyle. But those values can vary amongst different people. All foods have kilojoules, be they carbohydrates, protein, fat, or alcohol (1, 2). What people are most concerned about is the intake of excess kilojoules, which results in fat which is stored in your body until it can be used again. The equation is simple, the more fat stored, the more weight you gain (3).How to burn kilojoules or calories healthily and quicklyExercise and ActivityIn general, doing activities in which you move a lot more will help burn kilojoules. This doesn't require a full intense workout. At least 30 minutes of regular exercise is good enough for you to burn a lot of kilojoules. However, it is also a matter of choosing how to lead your life; if you are a couch potato, it helps to get up and do something as small as walking around; or if you go to work, instead of driving, take public transportation instead (4, 5)The more active you are, the better you're able to work off excess calories. Here are the best calorie-burning exercises you can do:Best calorie-burning exercisesRunningRunning is one of the fastest calorie-burning exercises you can try. A person who weighs 73 kg running at 8 kilometres per hour over an hour would burn 606 calories or about 2,545 kilojoules (25).If you can't run, you can go at a more leisurely pace. Hiking can burn around 438 calories or about 1840 kilojoules. Walking about 5.6 kilometres over an hour is also a good way to lose about 314 calories or 1318 kilojoules (25).AerobicsAround 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity within a week can provide great health benefits (25). Low-impact aerobics over an hour can burn about 365 calories or 1533 kilojoules. Aqua Aerobics in the water, which offers more resistance, can help you burn 402 calories or 1688 kilojoules over an hour (25).High-Intensity Interval Training (HIIT):HIIT involves short bursts of intense exercise followed by short rest periods. This type of workout is incredibly effective for burning calories and boosting metabolism. It can help you burn more calories in less time compared to steady-state cardio.SwimmingHitting the pool and doing laps for about an hour can help you burn 424 calories or 1780 kilojoules (25).Resistance TrainingResistance exercises / training, which involves using weights or your own body weight, is a powerful tool for boosting your metabolism and transforming your body. By regularly engaging in activities like weightlifting, Pilates, or yoga, you can increase your lean muscle mass.Lean muscle is metabolically active, meaning it burns more calories at rest compared to fat. When you have more muscle, your body requires more energy to maintain it, even when you're not exercising. This increased metabolic rate can help you burn more calories throughout the day, making it easier to manage your weight and achieve your fitness goals (25).Other things you can do to burn caloriesMaintaining a balanced dietTo keep your energy levels up, it's important to make sure that the food you eat is balanced. This includes getting the appropriate amount of protein, carbohydrates, fat, and vitamins (4, 5, 6).While the best way to get nutrients, minerals, and vitamins is through a healthy diet, we sometimes need supplements to make up for the nutrients we aren't able to get through food. Here are some of the nutrients you need to help boost your energy, to make burning kilojoules more efficient:Nutrients, Vitamins, and MineralsIronIron supports energy production in the body (8) by playing a role in the synthesis of adenosine triphosphate (ATP), which is the energy used by cells. It also helps in transporting oxygen throughout your body through your bloodstream, as well as in producing myoglobin, the protein responsible for supplying and storing oxygen in your muscles (9, 12). Iron is found in lamb, fish, beef, pork and chicken. You can also get your iron from iron-fortified foods such as whole grains, and vegetables like broccoli, and beans (9, 10, 11).AshwagandhaAshwagandha is a herb native to India and Southeast Asia. It is used in traditional medicine for its rejuvenating qualities (13, 14, 15). Ashwagandha helps relieve stress and fatigue and promotes better sleep, making sure you have the energy you need for exercise.MagnesiumMagnesium is another nutrient that supports peak energy levels in the body. As an agent for producing ATP, magnesium is also used to produce energy within our bodies (16, 17). Magnesium can be found within high fibre foods like fruits, whole grains, almonds, and others (18). Acetyl L CarnitineThis amino acid is used to help produce energy for the body. It plays a role in putting together different fatty acid chains and transporting them into your mitochondria, the part of the cell that produces power. Taking this nutrient also helps support energy levels (19, 20). It can be found in poultry, milk, fish, and meat (20).B-ComplexThis includes the B group of vitamins. By themselves, B vitamins cannot produce energy, but the vitamins play a role in supporting the optimal production of energy for your body (21, 24). B-vitamins can be found in chicken, milk, and various other foods.Vitamin CVitamin C is a nutrient that aids the absorption of iron (20, 21). Vitamin C can be found in various fruits, especially citrus fruits.Vitamin B12This vitamin plays a role in fatty acid absorption for energy production (18, 19) You can get Vitamin B12 from cheese, milk, and meat.Coenzyme Q10CoQ10 plays a vital role in the mitochondria, the energy powerhouses of our cells. It helps in the electron transport chain, a series of chemical reactions that converts energy from food into a usable form called ATP. By efficiently participating in this process, CoQ10 enhances energy production within our cells, leading to increased energy levels and improved overall cellular function (27).Sign up for a vitamin subscription with Vitable. Vitable delivers vitamin packs specifically put together for your unique health needs. Make use of our vitamin delivery service to get your personalised vitamins anywhere in Australia.Find out more about areas that specific nutrients and supplements can help you:Iron | Ashwagandha | Magnesium | B complex | Acetyl L-carnitine | Vitamin C | Vitamin B12*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Channel, “Energy in food (kilojoules and calories) https://www.betterhealth.vic.gov.au/health/healthyliving/kilojoules-and-calories, January 19, 2022. Health Direct, “Kilojoules”, https://www.healthdirect.gov.au/kilojoules, January 19, 2022. eatforhealth.gov.au, “Frequently Asked Questions”. https://www.eatforhealth.gov.au/food-essentials/frequently-asked-questions#:~:text=If%20we%20consume%20more%20kilojoules,energy%20(or%20kilojoules)%20out. January 19, 2022. Better Health Channel “Balancing energy in and energy out”. https://www.betterhealth.vic.gov.au/health/healthyliving/energy-in-and-energy-out January 19, 2022. Health Direct, “Losing weight guide” https://www.healthdirect.gov.au/losing-weight-guide January 19, 2022. eatforhealth.gov.au, “The Five Food Groups”. https://www.eatforhealth.gov.au/food-essentials/five-food-groups January 19, 2022. Better Health Channel, “Weight loss - a healthy approach”. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-a-healthy-approach, January 19, 2022. Vitable, “Iron”. https://research.get.vitable.com.au/iron, January 19, 2022. Better Health Channel, “Iron”. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron January 19, 2022. Health Direct, “Foods High In Iron”. https://www.healthdirect.gov.au/foods-high-in-iron, January 19, 2022. Nutrition Australia, “Iron”. https://nutritionaustralia.org/fact-sheets/iron/ January 19, 2022. M.T. Wilson, B.J. Reeder, “Myoglobin”. https://www.sciencedirect.com/topics/neuroscience/myoglobin, January 19, 2022. NCBI, “Ashwagandha”. https://www.ncbi.nlm.nih.gov/books/NBK548536/ January 19, 2022. Medline Plus, “Ashwagandha”. https://medlineplus.gov/druginfo/natural/953.html January 19, 2022. Vitable, “Ashwagandha”. https://research.get.vitable.com.au/ashwagandha-plus January 19, 2022. Vitable, “Magnesium”.https://research.get.vitable.com.au/magnesium January 19, 2022. Health Direct, “Magnesium and your health”. https://www.healthdirect.gov.au/magnesium#:~:text=Magnesium%20is%20a%20nutrient%20that,%2C%20stroke%2C%20diabetes%20or%20osteoporosis. January 19, 2022. Health Direct, “Foods high in magnesium”.https://www.healthdirect.gov.au/foods-high-in-magnesium January 19, 2022. Rxlist, Acetyl L Carnitine https://www.rxlist.com/acetyl-l-carnitine/supplements.htm. January 19, 2022. Carnitine, “National Institute of Health”. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/#:~:text=Animal%20products%20like%20meat%2C%20fish,1%2C3%2C5%5D. January 19, 2022. Better Health Channel, “Vitamin B”.https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b January 19, 2022. Better Health Channel, “Vitamin B”.https://www.betterhealth.vic.gov.au/health/healthyliving/vitamin-b#cyanocobalamin-b12 January 19, 2022. Health Direct, “Vitamin C”. https://www.healthdirect.gov.au/vitamin-c January 19, 2022. Better Health Channel, “Vitamins and minerals”.https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals January 19, 2022. Mayo Clinic, “Exercise for weight loss: Calories burned in 1 hour”. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999 January 25, 2022. Queensland Government. "How to burn kilojoules without really trying". https://www.healthier.qld.gov.au/guide/how-to-burn-kilojoules-without-really-trying/ January 25, 2022 27. Tsai, I-Chen et al. “Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Frontiers in pharmacology vol. 13 883251. 24 Aug. 2022, doi:10.3389/fphar.2022.883251
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The best exercises for heart health
The need for exercise often conjures up images of physically strong bodies; we think of muscular arms and shoulders, well-defined abs, and regularly conditioned legs. However, exercise does more than just bless us with desirable physiques. Our organs can benefit from physical activity too, especially our hearts. There's a reason why cardio, short for cardiovascular exercise otherwise known as aerobic exercise, is an integral part of a complete physical regimen. Vigorous exercise for heart health that gets our pulse up, serves several purposes aside from weight loss and flushing out toxins by getting a good sweat. Aside from keeping hearts healthy and happy, exercise for heart health has mental and emotional benefits, too; these kinds of workouts have the potential to boost mood, encourage mental clarity, serve as healthy stress busters, and improve concentration and attention (5). The importance of learning about the best exercise for heart health cannot be underestimated, and this article explains why this is so. Ultimately, it also discusses other healthy lifestyle choices one can make to complement exercise for heart health, such as taking the right supplements specifically formulated to support and maintain good cardiovascular function. The Human HeartThe human heart supplies nutrition to our cells, tissues and other organs by pumping oxygen-rich blood throughout our body (1).Oxygenated blood is blood that has been supplied with oxygen (1). After carrying nutrients all over the body, the deoxygenated blood is carried back to the lungs where the carbon dioxide in our blood is replaced with oxygen (3). This process is vital to your body, as it is responsible for making sure your body functions normally (2).The heart is composed of the following parts: Heart walls, which are layers of muscular tissues that protect the heart from damage, and walls that divide the heart into the left and right sides. These muscles contract and relax to send blood throughout the body (4). The heart's four chambers called the atria (found on the upper part of the heart) and the ventricles (found on the lower part of the heart) are responsible for the pumping of oxygenated and deoxygenated blood in and out of the heart (4). The heart valves are similar to doors that open and close to allow the blood in our heart to flow through (4). Blood vessels are a network of arteries, veins and capillaries that serve as the pathways of our blood all over our body (4). A healthy lifestyle is key to maintaining and supporting our body's cardiovascular health (5). However, as we continue to live packed and fast paced daily lives, the heart can be susceptible to a number of diseases if we are not careful. But managing your heart's health is not impossible. Read on to find out how.What Makes a Heart Healthy?Heart health needs a consistently healthy and balanced lifestyle. Here are some tips you can look into when it comes to supporting our cardiovascular system's health: Avoid or quit smoking to minimize damage as smoking damages the blood vessels close to your heart and brain (7). Get good quality sleep every night for at least seven hours each night to boost your heart's health (5). Keeping a healthy diet that is low in saturated and trans fats. Avoiding foods with high cholesterol and trans fats can help keep our hearts healthy (7). Keeping your body moving at least 30 to 60 minutes daily can significantly help lower the risk of heart disease (5). Exercise can help lower cholesterol and lessen the chances of developing conditions that can strain your heart such as high blood pressure and diabetes (5). Exercising is one of the most accessible ways to keep our heart healthy. A workout can be done at home or in designated workout places such as outdoor activity areas, without the need for fancy equipment. Read on to find out how staying active can keep your heart healthy.The best exercise for heart healthRegardless of age, level of physical fitness and whether one is addressing specific cardiovascular concerns or simply keeping healthy, making time to do exercise for heart health is important (8). There are three kinds of exercise for heart health that are easily incorporated in everyday fitness routines and are sustainable enough for consistency to be maintained: Aerobic exercises Aerobic exercise has long been considered the best exercise for heart health. Heart-pumping activities such as brisk walking, running, cycling, uphill hiking, kickboxing, swimming, using a jump rope, and doing most kinds of sports are all known to improve circulation and lower blood pressure—two benefits often associated with the basic standard of having good heart health (9). Thirty minutes of aerobic exercises at least thrice weekly is recommended for adults hoping to improve or maintain cardiovascular functioning (9).Resistance trainingWorking out with weights, weight machines and resistance bands are commonly employed forms of resistance training. Sometimes called strength training, this kind of physical activity is considered to be another exercise for heart health because it cultivates stamina; and, in order to improve stamina, the heart needs to get stronger, too. Though resistance training does not raise heart rate the same way that aerobic exercise does, it does require a person to pay attention to the pace of their breathing and to work through the muscle and joint discomfort that often comes with it. Both these things demand that the heart work harder as it works together with the lungs and different muscle groups. This is particularly in order to be able to complete repetitions of specific movements during resistance training, as well as to endure burning sensations characteristic of this kind of workout. Resistance training is often done to improve muscle definition and improve joint strength. This does have advantages for doing a host of good for the internal body such as raising good cholesterol and lowering bad cholesterol, both of which have repercussions on heart health (1), Stretching, flexibility and balance exercisesStretching and flexibility workouts as exercise for heart health are good partners to aerobic and resistance training. This is because a stable musculoskeletal foundation enables you to keep proper form throughout more demanding exercises, guarding you from injury and placing unnecessary stress on your cardiovascular system to keep you going strong (9). Accompaniments to the best exercise for heart health It's clear that different kinds of physical activities form an important part of a complete exercise for heart health regimen. However, exercise is not a one sided coin; a well-balanced and nutritious diet completes the picture (10). Wholesome foods A healthy diet to accompany exercise for heart health can help keep the heart and whole body strong. Diets consisting of wholesome foods give you the energy you need before and during a workout, and helps the body recover from the physical strain it endures afterwards (11).Healthy food is packed with nutrients such as vitamins and minerals that the body breaks down and turns into energy. Without these nutrients, it's easy to feel too tired to even begin a workout, or that you may not have the strength to see an exercise routine through to the end. And while it's ideal to always have access to healthy foods to eat during all your meals, the reality is that most individuals may only be able to eat well from time to time. Vitamin and mineral supplements With this health challenge being all too common among Australians, Vitable Australia steps in to fill in the gaps. The health brand provides high quality vitamin and mineral supplements that deliver the nutrients that we may fail to consume if our diets lack them. Though food remains to be the best source of nutrients necessary for us to make the most of beginning an exercise routine for heart health, supplements may be a good alternative for those who may find it difficult to eat healthily consistently. Recommended supplements to enhance exercise for heart health Different supplements aid our health in different ways. Vitable Australia offers several that are specifically formulated to help protect and strengthen cardiovascular health, potentially helping your body be capable of handling the best exercises for heart health. Below are Vitable Australia's supplements for heart health you might want to consider: AstaxanthinAstaxanthin is a naturally occurring red carotenoid that can be found in seafood such as salmon, trout and shrimp (12). Benefits of astaxanthin supplements include the maintenance and support of the body's performance and endurance through its antioxidant properties (13). These functions work together to improve cardiovascular health. MagnesiumThe mineral magnesium is found in many green leafy vegetables, legumes, nuts, and seeds (14). A diet boosted with magnesium supplements can provide benefits such as improvement in muscular functions when exercising (15) as well as in enhanced heart health. With muscles that can endure more strenuous activity experienced during exercise for heart health and a heart that's able to sustain them with enough oxygen and blood flow during exercise, your health will begin to show noticeable improvements. Acetyl-L-CarnitineAcetyl L-carnitine is naturally present in our body and plays an important role in the body's many metabolic functions such as energy production (16). The benefits of this supplement include maintaining healthy energy levels and boosting muscular efficiency by transporting the necessary fatty acids to the mitochondria, producing energy that is concentrated in tissues like skeletal and cardiac muscles, necessary for exercise (16). Taking this supplement can help support your body's metabolic rate and assist with post-exercise recovery.Fish oilFish oil is mainly derived from oily fish like salmon, mackerel, and trout as well as shellfish, nuts and seeds (17). Fish oil supplements, combined with regular exercise for heart health, are found to improve cardiovascular health (18).Vegan omegaVegan omega is a supplementary source of omega-3 fatty acids derived from plant-based sources such as algae, flaxseed, beans, chia seeds, walnuts, and edamame (19). Veg Omega supplements are a vegan alternative that can help maintain cardiovascular health (18).If you are looking to complete your new routine of exercise for heart health with vitamins and minerals curated for your daily needs, Vitable Australia may just be what you're looking for. Vitable Australia offers a personalised vitamin subscription where you have the freedom to choose which daily vitamin packs to complement your lifestyle. VItable Australia offers vitamin delivery services, making prioritizing your health the most convenient it's ever been.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Health Direct Content Team. “Heart”. Health Direct: Healthdirect.Gov.Au. Published March 3, 2019 on https://www.healthdirect.gov.au/heart. Accessed December 17, 2021. Government of Western Australia Department of Health Content Team. “How Your Heart Works”. Government of Western Australia Department of Health: Healthywa.Wa.Gov.Au. Published April 18, 2018 on https://www.healthywa.wa.gov.au/Articles/F_I/How-your-heart-works. Accessed December 17, 2021. Better Health Channel Content Team. “Circulatory system explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/circulatory-system#the-heart. Accessed December 17, 2021. Cleveland Clinic Content Team. “Heart”. Cleveland Clinic: My.Clevelandclinic.Org. Published August 26, 2021 on https://my.clevelandclinic.org/health/body/21704-heart. Accessed December 17, 2021. Better Health Channel Content Team. “Heart explained”. Better Health Channel: Betterhealth.Vic.Gov.Au. Published August 24, 2020 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart. Accessed December 17, 2021. Mayo Clinic Content Team. “Strategies to prevent heart disease”. Mayo Clinic: Mayoclinic.Org. Published October 26, 2019 on https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/skin-care/art-20048237. Accessed December 17, 2021. Lu, Z., Jiang, H. “Healthy heart, happy life”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 2014 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4248376/. Accessed December 17, 2021. The Heart Foundation Content Team. “Keeping your heart healthy”. The Heart Foundation: Heartfoundation.Org.Au. Published May 4, 2020 on https://www.heartfoundation.org.au/heart-health-education/keeping-your-heart-healthy. Accessed December 17, 2021. Australian Government Department of Health Content Team. “About physical activity and exercise”. Australian Government Department of Health: Health.Gov.Au. Published May 6, 2021 on https://www.health.gov.au/health-topics/physical-activity-and-exercise/about-physical-activity-and-exercise. Accessed December 18, 2021. John Hopkins Medicine Content Team. “3 Kinds of Exercise that Boost Heart Health”. John Hopkins Medicine: Hopkinsmedicine.Org. Published April 3, 2015 on https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health. Accessed December 18, 2021. Mayo Health Clinic Content Team. “Eating and exercise: 5 tips to maximize your workouts”. Mayo Health Clinic: MayoClinic.Org. Published October 17, 2019 on https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506. Accessed December 18, 2021. Cleveland Clinic Content Team. “Should You Eat Before or After a Workout?” Cleveland Clinic: Health.CleavelandClinic.Org. Published September 30, 2021 on https://health.clevelandclinic.org/what-to-eat-before-and-after-a-workout/. Accessed December 18, 2021. Choi, H. D., Youn, Y. K., & Shin, W. G. “Positive Effects of Astaxanthin on Lipid Profiles and Oxidative Stress in Overweight Subjects”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published October 1, 2011 on https://pubmed.ncbi.nlm.nih.gov/21964877/. Accessed December 18, 2021. Brown, D. R., Gough, L. A., Deb, S. K., Sparks, S. A., & McNaughton, L. R. “Astaxanthin in Exercise Metabolism, Performance and Recovery: A Review”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published January 18, 2018 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5778137/. Accessed December 18, 2021. Health Direct Content Team. “Magnesium and your health”. Health Direct: Healthdirect.Gov.Au. Published April 15, 2020 on https://www.healthdirect.gov.au/what-is-cholesterol. Accessed December 18, 2021. Nutrients Reference Values for Australia and New Zealand Content Team. “Magnesium”. Ministry of Health, Nutrients Reference Values: Nrv.Gov.Au. Nih.Gov. Published April 9, 2014 on https://www.nrv.gov.au/nutrients/magnesium. Accessed December 18, 2021. National Institutes of Health: Office of Dietary Supplements Content Team. “Carnitine”. National Institutes of Health Office of Dietary Supplements: Ods.Od.Nih.Gov. Published March 29 2021 on https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. Accessed December 18, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Clinic: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed December 18, 2021 Hill, A. M., Buckley, J. D., Murphy, K. J., & Howe, P. R. “Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published May 2007 on https://pubmed.ncbi.nlm.nih.gov/17490962/. Accessed December 18, 2021. Rogerson, D. “Vegan diets: practical advice for athletes and exercisers”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published September 13, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5598028/. Accessed December 18, 2021.
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