Scribd
Upload
226 views

How Many Calories Am I Burning When I Exercise

The number of calories burned during exercise depends on factors like weight, activity type and intensity level. Several tables are provided estimating calories burned for different activities and durations, for people of various weights. The exact calories burned can vary based on individual intensity and weight, but the tables provide approximations. Higher intensity exercise and more body weight will result in burning more calories.

Uploaded by

agnihotrisonal
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
226 views

How Many Calories Am I Burning When I Exercise

The number of calories burned during exercise depends on factors like weight, activity type and intensity level. Several tables are provided estimating calories burned for different activities and durations, for people of various weights. The exact calories burned can vary based on individual intensity and weight, but the tables provide approximations. Higher intensity exercise and more body weight will result in burning more calories.

Uploaded by

agnihotrisonal
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

How many calories am I burning when I exercise?

How Many Calories Am I Burning When I Exercise?


By Lisa Balbach

The number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard. I've included four separate Activity/Calorie tables. The tables should be used as a general guideline (the numbers are approximations). The number of calories you actually burn could be slightly higher or lower depending upon your intensity level and your weight. The first table deals with step aerobics only. Calories are calculated for different step heights based upon a stepping rate of 120 beats per minute for a 120 pound person. If you weigh more than 120 or you are in a faster paced step class, the number of calories you'll burn will be higher than those displayed in the table. If you weight less than 120 or you are in a slower paced step class, you'll burn fewer calories than indicated in the table. The table is just an approximation of the number of calories you expend. If you work at a more intense level (raise your arms above your shoulders, lift your knees all the way to your chest etc...) you will burn more calories than displayed. (Data for this table was taken from Reebok Instructor News, Volume 4, Number 3, 1991.) Step Height 4 inches 6 inches 8 inches 10 inches Calories/min. 4.5 5.5 6.4 7.2 Calories/10 min. 45 55 64 72 Calories/30 min. 135 165 192 216

The second table gives the caloric expenditure after 10 minutes of activity for various body weights. This data was obtained from Reebok Instructor News, Volume 4, Number 2, 1991. Activity & Calories/10 min. Aerobics (traditional at high intensity)
http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm (1 of 4)6/24/2011 1:59:34 PM

125 lbs 95

150 lbs 115

175 lbs 134

200 lbs 153

How many calories am I burning when I exercise?

Gardening Racquetball Running (9 min/mile) Shopping Sitting (reading or watching TV) Sleeping Standing (light activity) Volleyball Walking (15 min/mile) Walking upstairs

41 75 109 35 10 10 20 28 44 150

49 90 131 42 12 12 24 34 52 175

57 105 153 49 14 14 28 40 61 202

65 120 174 56 16 16 32 45 70 229

The third table lists a wide variety of exercises and the caloric expenditures for a 123 lb women and a 170 lb man. Data for this table was taken from Reebok Instructor News, Volume 5, Number 2, 1992. Activity & Calories/10 min Basketball Cycling (5.5 mph) Cycling (9.4 mph) Cycling (racing) Dance Exercise (High Impact Aerobics) Dance Exercise (Low Impact Aerobics) Football Racquetball Rope Skipping (slow) Rope Skipping (fast) Running (8 min/mile) Running (11 1/2 min/mile) Skiing (Cross Country) Stairmaster Step Aerobics (4 inch bench) Step Aerobics (6 inch bench) Step Aerobics (8 inch bench) 123 lb women 77 36 56 95 94 80 74 76 82 100 113 76 80 88 48 58 67 170 lb man 106 49 74 130 124 105 102 107 116 142 150 100 106 122 66 80 92

http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm (2 of 4)6/24/2011 1:59:34 PM

How many calories am I burning when I exercise?

Step Aerobics (10 inch bench) Soccer Swimming (back stroke) Swimming (breast stroke) Swimming (fast crawl) Swimming (slow crawl) Swimming (side stroke) Swimming (treading water) Tennis (singles) Volleyball Weight training (super circuit) Weight training (muscular strength) Weight training (muscular endurance) Walking (3.5 mph)

75 78 95 91 87 95 68 35 61 28 104 44 58 45

104 107 130 125 120 130 90 48 81 39 137 60 80 59

The last table displayed below is taken from ACE FitnessMatters, Volume 1, Number 4, 1995. Calories are given for 1 minute of activity. To determine approximately how many calories you burn in 1/2 hour. Find the activity and your weight, then multiply the number displayed by 30. If you want to lose weight, try to burn 300 calories per exercise session. Activity & Calories/min Aerobics (Traditional) Basketball Bowling Cycling (10 mph) Golf (pull/carry clubs) Golf (power cart) Hiking Jogging Running Sitting Quietly Skating (ice and roller) 120 lbs 7.4 7.5 1.2 5.5 4.6 2.1 4.5 9.3 11.4 1.2 5.9 140 lbs 8.6 8.8 1.4 6.4 5.4 2.5 5.2 10.8 13.2 1.3 6.9 160 lbs 9.8 10.0 1.6 7.3 6.2 2.8 6.0 12.4 15.1 1.5 7.9 180 lbs 11.1 11.3 1.9 8.2 7.0 3.2 6.7 13.9 17.0 1.7 8.8

http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm (3 of 4)6/24/2011 1:59:34 PM

How many calories am I burning when I exercise?

Skiing (cross country) Skiing (downhill and water) Swimming (crawl and moderate pace) Tennis Walking Weight Training

7.5 5.7 7.8 6.0 6.5 6.6

8.8 6.6 9.0 6.9 7.6 7.6

10.0 7.6 10.3 7.9 8.7 8.7

11.3 8.5 11.6 8.9 9.7 9.8

Cardio Equipment and Calories Burned Just a word of warning regarding cardio equipment and calories burned. Many cardio machines don't ask for your weight and tell you that you're burning X number of calories. The number displayed is for a person of average weight (usually average is 150 pounds). For many people, the number of calories is overstated. So, if the machine doesn't have you input your weight, don't believe the number of calories displayed.

Back to the Health and Fitness Home Page

http://k2.kirtland.cc.mi.us/~balbachl/calorie.htm (4 of 4)6/24/2011 1:59:34 PM

You might also like