Thinking to devise your workout plan? This can help!!

Devising your own exercise plan

In an earlier post, I have tried to give vent to the idea of working-out by extracting some leisure time out of your busy schedule to maintain a healthy physique as well as a healthy work-life balance. Perhaps, by now, you have finally decided to take the first step and you are willing to make a workout plan for yourself so that you can shred those extra fats off your body, or luckily, if you are not over-weight like me, then you must be willing to remain in shape and tone your body. But now, as a beginner, you are probably facing the problem of devising your own workout plan. You may be in a fix regarding where and how to start? Which activity should be best for you? Should you do yoga or play some sport to get the best out of your available time? And how many calories would you be able to burn with the help of your plan?

In the following table we have collected the data of how much calories you can lose in 30 mins by doing some particular activity continuously, to help you answer some of the questions creeping in your mind. The data here has been collected at an interval of 5Kgs just to provide you a brief idea about the effectiveness of a particular activity. Further, some of the activities have been involved in the list for the sake of comparison. For example, it is impractical to continuously jump rope for 30 minutes, but it has been included to compare it with other activities. The data presented here is not the research of the author; rather it has been taken from here.

And yes, for losing the fat, remember the thumb-rule:
“the more you sweat, the more you lose fat.”

Weights (in KGs) 50 55 60 65 70 75 80

Calories Burnt Per 30 minutes

Jumping Rope 262.5 288.7 315 341.2 367.5 393.7 420
Swimming 183.7 202.1 220.5 238.9 257.2 275.6 294
Tennis 210 231 252 273 294 315 336
Squash 315 346.5 378 409.5 441 472.5 504
Bicycling 210 231 252 273 294 315 336
Yoga 65.6 72.19 78.7 85.3 91.9 98.4 105
Walking 170.6 187.7 204.7 221.8 238.9 255.9 273

As I am (a bit) over-weight, falling in the above 80KG category (out of the scope of this table :-P), so my best bet is swimming and walking as they put less stress on my back and torso. Swimming, walking and Yoga are also good for elderly people and for those having problems with their backs. But for the younger ones, a mix of activities would be better. And for losing the calories really fast, as you can see the squash tops the list. So all the younger ones who are willing to play a sport for fitness, why not opt for squash? 🙂

As a beginner, it is always advisable to start from lighter exercises. Once your body has adapted to the workouts then you can steadily go to the next level. Also, some activities may not be suitable for your health or medical conditions. So you can take into account your circumstances to devise your plan.

Disclaimer: This post is intended just to help you motivate in devising a particular exercise plan, but it is, in any way, not meant to be a replacement for a doctor, health expert or fitness trainer. Please visit your health expert or fitness trainer before embarking upon any of the exercise plan you devise, especially if you have any health issues. Inkophilic, and for that matter the author also, disclaim any liability for any problems caused by the inappropriate practice of any of the exercises or sports mentioned in this post!

Author: Saad Riaz

The author is a Hardware Design Engineer by profession, but here he expresses his thoughts and has the vision to bring about some positive change within his capacity.

7 thoughts on “Thinking to devise your workout plan? This can help!!”

  1. men jab bolta ta tau logo ko samjh nae ati thi … ab science bhe yehi bol rahi he k squash her kisi k bus ki baat nae … stamina chahaye hota hay stamina with lots of energy. khali fitness se kaam nae chalta…!!

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