There’s no way around the fact that as Americans we all do our fair share of over eating from the end of November until New Year’s. In fact, it is estimated the average holiday goer consumes between 3,000 and 4,500 calories on Thanksgiving Day alone! To put that into perspective 3,500 calories is the equivalent of one pound of body weight. Or put another way you would need to eat nearly 13 quarter pound hamburgers with all of the trimmings to reach 4,500 calories.
To help you burn off those Thanksgiving calories, we have compiled three back- friendly workouts that you can use to help manage your weight both during and after the holidays.
Swim off the Calories While Stretching Your Back
Swimming provides an excellent avenue for melting the calories away. In fact, it is estimated that in just one hour of freestyle swimming – an individual weighing 130 lbs. can – burn upwards of between 410 to 590 calories. The calorie burn is primarily made possible by the amount of resistance that the water exerts on your muscles; although it also depends upon other factors such as your weight, speed and overall level of health.
Another benefit of swimming is that it exercises every muscle group in your body, including your back, as your entire body is involved in propelling you forward. In fact, there are many who have reported strengthening of their back muscles, as well as an ease in lower back pain after swimming. So, the next time you go for a second or third plate, consider dedicating the next several days to improving your swimming stroke!
Cycling the Carbs Away without Harming Your Lower Back
Cycling is another effective workout that can be particularly useful for melting those Thanksgiving calories off. As a matter of fact, it is estimated that on average a 130 lb. individual pedaling at a moderate pace can burn as much as 470 calories in an hour. Perhaps even more astonishing is the fact that whether indoor or outdoor, cycling is regarded as one of the more low intensity, low-impact workouts you can do—which should come as terrific news to back pain sufferers looking to drop a few pounds after the holidays.
Swing the Calories and Back Pain Away with a Kettlebell
Kettlebell workouts can be instrumental in helping you shed those unwanted Thanksgiving calories—to the tune of five hundred calories per half an hour! These exercises work by combining cardio conditioning and strength, along with the use of spherical weights known as kettlebells. Since the kettlebells are moved in a swinging motion, they allow you to work out more muscle groups than nearly any other exercise. In addition to their strength training, the swings serve to elevate your heart rate to aerobic levels. Not to mention that they can work wonders for the muscles in your back.
Whether you choose to use one or all three, the benefits that these back-friendly workouts are capable of delivering cannot be overstated. It is also worth noting that this list was not meant to be all-inclusive. Indeed, the workouts mentioned above are but a few exercises that you can use to burn off those extra holiday pounds. Nonetheless, we believe these to be among the more accessible high calorie burn workouts that you’ll find. And since each of these workouts is easy on your back, back pain should not be a problem. So what are you waiting for, let’s get started!
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