Calories Burned During Physical Activities
Activity
Calories Burned per
Hour*
Bicycling, 6 mph 240
Bicycling, 12 mph 410
Cross-country skiing 700
Jogging, 5½ mph 740
Jogging, 7 mph 920
Jumping rope 540
Running in place 650
Running, 10 mph 1280
Swimming, 25 yds./min. 275
Swimming, 50 yds./min. 500
Tennis, singles 400
Walking, 2 mph 240
Walking, 3 mph 320
Walking, 4½ mph 440
* These figures are for a person who weighs 150 pounds. The
amount of calories you burn during an activity depends on how
much you weigh. The more you weigh, the more calories you burn.
For example, a person weighing 100 pounds burns only 0.67 times
the calories of a person who weighs 150 pounds (100 ÷ 150 = 0.67).
So, to find the number of calories a burned in an activity by a
person weighing 100 pounds, multiply the number of calories in
this chart by 0.67. For a person weighing 200 pounds, multiply by
1.3. To find the number of calories you burn in any activity, divide
your weight by 150 and multiply the number of calories in the chart
by that number.
min. = minutes
mph = miles per hour
yds. = yards
INTENSITY OF EXERCISE FOR CARDIOVASCULAR FITNESS
The intensity of exercise is not very important for weight loss; lower
intensity
simply increases the time necessary to lose a given number of calories.
Intensity of exercise, however, is extremely important for increasing
cardiovascular fitness as well as for other health benefits.
Intensity of exercise is directly related to the exercise heart rate, because
heart rate reflects the overall strain on the cardiovascular system. As
a general
rule, aerobic capacity improves if exercise is of sufficient intensity
to increase
the heart rate to approximately 70% of maximum. Maximum heart rate (HR
max) can be estimated as 220 beats per minute minus your age in years.
The
overweight individual then gradually works up to 60% or 70% of this HR
max.
For example, if you are 30 years old, your maximum heart rate is 190 beats
per
minute (220 - 30 = 190). Seventy percent of 190 = 133 beats per minute,
which
should be your target heart rate during exercise. For a 55 year-old person,
on
the other hand, the target heart rate would be 116 beats per minute (0.70
x
166). For most people, an exercise heart rate of 70% of maximum represents
moderate exercise that can be continued for a long time with little or
no
discomfort. This training level is frequently referred to as "conversational"
exercise, in that it is sufficiently intense to stimulate training effect
yet not so
strenuous that it limits a person from talking during the work out. In
overweight
people, in the initial phase of training a lower intensity of exercise
is
desirable.
In fact, if intensity is lowered to 60% of heart rate maximum, an extended
duration of effort will bring about a training response. By trial and error,
each
person can arrive at a walking, jogging or cycling speed that will produce
the
desired target heart rate. In carrying out this trial-and-error procedure,
you
should exercise moderately for 3 to 5 minutes, counting pulse rate for
10
seconds immediately afterward. If the exercise is not intense enough to
produce the target heart rate, the same exercise should be repeated but
at a
faster pace. To keep pace with improving aerobic fitness, the exercise
level
must be increased periodically to achieve the threshold heart rate or the
target
heart rate that has been established. A person who began training with
slow
walking must walk more briskly.
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