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Running out of ideas and motivations
to keep your work out regimen on track at peak performance?
Anyone can burn calories by being active. All activities do
not expend the same amount of energy. The intensity of fitness
directly impacts the amount of calories used for any given activity.
Since burning calories is estimated
according to weight and the intensity of a work-out, use the
following calories to calculate the approximated number of calories
used while performing various activities for one hour. The figures
represent a moderate-intensity level for many activities for
a person weighing 140 to 180-pound person exercising for one-hour
duration:
•Aerobic dancing 416-533
•Backpacking 448-574
•Badminton 288-369
•Bicycling (outdoor) 512-656
•Bicycling (indoor stationary) 448-574
•Bowling 192-246
•Canoeing 224-287
•Dancing 288-369
•Gardening 256-328
•Golfing 288-369
•Hiking 384-492
•Jogging, 5 mph 512-656
•Racquetball 448-574
•Rope jumping 640--820
•Running, 8 mph 864-1,107
•Skating, (ice- or roller-) 448-574
•Skiing (cross-country) 512-656
•Skiing (downhill) 384--492
•Stair climbing 576-738
•Swimming 384-492
•Tennis 448-476 539-574
•Volleyball 192-246
•Walking, 2 mph 160--205
•Walking, 3.5 mph 243-312
Individuals who are less than
140 pounds or heavier than 190 pounds, may calculate how many
calories have been expended by taking the lower or higher number
of the caloric burn table above and multiply the number by their
weight. Then multiply the figure by your weight and divide by
175. For instance, if you weigh 200 pounds here is how to calculate
the number calories burned during an hour walk:
312 x 200 = 356 / 175 calories
an hour
175
Alternatively, a person weighing
107 pounds and bicycling outside for 1 hour would use the following
formula to calculate burned calories.
512 X 107 / 175 = 313 calories
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