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- Cross-country skiing for weight loss: How often should we go cross-country skiing to lose weight?
- Cross-country skiing: How many times per week and for how long should we go cross-country skiing to lose weight?
- Cross-country skiing: Which plan should you follow and how often should you do it to lose weight?
- Estimates, calculations and weight loss results from several examples of cross-country skiing training plans!
- Performance, effects and impact “before/after”: List of cross-country skiing programs Hiking 7km/h over 1 month!
- Performance, effects and impact “before/after”: List of cross-country skiing programs 10.5km/h over 1 month!
Cross-country skiing for weight loss: How often should we go cross-country skiing to lose weight?
Everything you need to know about cross-country skiing
How often should you go cross-country skiing to lose weight fast and see results? Does cross-country skiing help you lose weight? How many times per week and for how long should you do cross-country skiing to lose weight and burn fat? The tool below enables you to track the effects of cross-country skiing over a month. Simply select the duration of your cross-country skiing session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra pounds!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Cross-country skiing: How many times per week and for how long should we go cross-country skiing to lose weight?
Find out more about cross-country skiing for weight loss!
While regular physical activity combined with a healthy diet can slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about cross-country skiing and its caloric expenditure? How many times a week should you go cross-country skiing to lose weight and see results? Here are some answers.
Calories burned with cross-country skiing!
Cross-country skiing is one of the sports that help you burn the maximum number of calories. The effort involved in skiing, combined with the cold, demands constant energy from the body and boosts cardio-training. In fact, this discipline generates a caloric expenditure of 300 to 1000 calories per hour of practice. What’s more, cross-country skiing strengthens and tones the whole body. Not least because it helps improve basal metabolism (energy expenditure at rest). Although cross-country skiing is fun and burns a lot of calories, unfortunately it cannot be practised all year round. So, in addition to a balanced diet, it’s advisable to complement cross-country skiing with another physical activity for effective, long-lasting fitness.
What is the metabolic equivalence of cross-country skiing?
The metabolic equivalence of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) which expresses the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Moderate cross-country skiing, for example, is a medium-intensity activity with a MET value of 7, which means that it burns 7 times more energy than at rest, in the same way as moderate step or medium-effort cycling
Cross-country skiing: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of cross-country skiing training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of cross-country skiing? How often do you need to train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of cross-country skiing programs Hiking 7km/h over 1 month!
Cross-country skiing
Hiking 7km/h
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.13 | 0.26 |
| 50 kg | 0.08 | 0.16 | 0.33 |
| 60 kg | 0.10 | 0.20 | 0.39 |
| 70 kg | 0.11 | 0.23 | 0.46 |
| 80 kg | 0.13 | 0.26 | 0.52 |
| 90 kg | 0.15 | 0.29 | 0.59 |
Cross-country skiing
Hiking 7km/h
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.26 | 0.52 |
| 50 kg | 0.16 | 0.33 | 0.65 |
| 60 kg | 0.20 | 0.39 | 0.78 |
| 70 kg | 0.23 | 0.46 | 0.91 |
| 80 kg | 0.26 | 0.52 | 1.05 |
| 90 kg | 0.29 | 0.59 | 1.18 |
Cross-country skiing
Hiking 7km/h
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.20 | 0.39 | 0.78 |
| 50 kg | 0.25 | 0.49 | 0.98 |
| 60 kg | 0.29 | 0.59 | 1.18 |
| 70 kg | 0.34 | 0.69 | 1.37 |
| 80 kg | 0.39 | 0.78 | 1.57 |
| 90 kg | 0.44 | 0.88 | 1.76 |
Performance, effects and impact “before/after”: List of cross-country skiing programs 10.5km/h over 1 month!
Cross-country skiing
Hiking 10.5km/h
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.07 | 0.15 | 0.30 |
| 50 kg | 0.09 | 0.19 | 0.37 |
| 60 kg | 0.11 | 0.22 | 0.45 |
| 70 kg | 0.13 | 0.26 | 0.52 |
| 80 kg | 0.15 | 0.30 | 0.60 |
| 90 kg | 0.17 | 0.34 | 0.67 |
Cross-country skiing
Hiking 10.5km/h
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.15 | 0.30 | 0.60 |
| 50 kg | 0.19 | 0.37 | 0.75 |
| 60 kg | 0.22 | 0.45 | 0.90 |
| 70 kg | 0.26 | 0.52 | 1.05 |
| 80 kg | 0.30 | 0.60 | 1.19 |
| 90 kg | 0.34 | 0.67 | 1.34 |
Cross-country skiing
Hiking 10.5km/h
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.22 | 0.45 | 0.90 |
| 50 kg | 0.28 | 0.56 | 1.12 |
| 60 kg | 0.34 | 0.67 | 1.34 |
| 70 kg | 0.39 | 0.78 | 1.57 |
| 80 kg | 0.45 | 0.90 | 1.79 |
| 90 kg | 0.50 | 1.01 | 2.02 |
