CALORIE BURNERS

ACTIVITIES THAT TURN UP THE HEAT

When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember: it’s good for you and it makes you feel
better too!), it is helpful to know what a given activity might be costing you in terms of calories.

READING THE CHART:
The numbers of the chart correspond to how many calories individuals burn per hour during different activities. There are a few things you should keep in mind as you review this chart. With exercise, it really is true that you get out of it what you put into it. Simply showing up for class and going through the motions is not going to do you much good. To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing. And don’t forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your everyday life. Doing things like using the stairs, walking to the mailbox instead of driving, and doing active chores around the house are great ways to burn additional calories.

Calorie-Burning Activity Chart
As an example for how to use this chart, look up how many calories you’re burning by engaging in different activities. The more active the exercise, the more calories you burn.

*Calories burned per hour will be higher for persons who weigh more than 154 pounds (70 kg), and lower for persons who weigh less. Adapted from: Dietary Guidelines for Americans 2005.

MODERATE PHYSICAL ACTIVITY
APPROXIMATE CALORIES/HOUR FOR
A 154-POUND PERSON*

Hiking 370
Light gardening/yard work 330
Dancing 330
Golf (walking and carrying clubs) 330
Bicycling (<10 mph) 290
Walking (3.5 mph) 280
Weight lifting (general light workout) 220
Stretching 180

VIGOROUS PHYSICAL ACTIVITY
APPROXIMATE CALORIES/HOUR FOR
A 154-POUND PERSON*
Running/jogging (5 mph) 590
Bicycling (>10 mph) 590
Swimming (slow freestyle laps) 510
Aerobics 480
Walking (4.5 mph) 460
Heavy yard work (chopping wood) 440
Weight lifting (vigorous effort) 440
Basketball (vigorous) 440

Best in Health

Jim