How Many Calories Are Burned

How Many Calories Are Burned
During Exercise

 

 

Our body needs constant energy to maintain itself,
so even when we're fast asleep, it is still burning up calories! However, most of us do not take enough exercise during our waking hours! Ideally, we should aim to take 20-45 minutes exercise a day. To see which exercise burns up what calories, see chart below.

 

 

Type of Exercise

Calories/hour

Sleeping

55

Eating

85

Sewing

85

Knitting

85

Sitting

85

Standing

100

Driving

110

Office Work

140

Housework, moderate

160+

Golf, with trolley

180

Golf, without trolley

240

Gardening, planting

250

Dancing, ballroom

260

Walking, 3mph

280

Table Tennis

290

Gardening, hoeing etc.

350

Tennis

350+

Water Aerobics

400

Skating/blading

420+

Dancing, aerobic

420+

Aerobics

450+

Bicycling, moderate

450+

Jogging, 5mph

500

Gardening, digging

500

Swimming, active

500+

Cross country ski machine

500+

Hiking

500+

Step Aerobics

550+

Rowing

550+

Power Walking

600+

Cycling, studio

650

Squash

650+

Skipping with rope

700+

Running

700+

 

 

Exercise for your health!
It has been calculated that 1 pound of body fat is equal to 3500 calories.
This means that in order to lose 1 pound we have to walk for about 12.5 hours.
So don't expect fast weight loss and remember to eat sensibly.

 

 

 

Calorie Savings

There are two easy ways to reduce calories. Either swap a high-calorie food for a lower-calorie item (eg. choose a cup of skim milk - 90 calories - rather than whole milk - 150 calories). Or, cut out a small high-calorie eating habit. For example, if you drink one less 16 fl oz can of beer a day, you save 67,000 calories a year - equivalent to about 19 pounds of body fat.

Calorie-Intake Affects Weight But Check Nutrition Too

Although weight reduction is founded on the energy equation (energy expenditure must exceed energy intake), calorie-counting does have its limitations. Nutrition is also important. According to at least one world expert in fat-metabolism, food energy cannot be properly metabolised without sufficient minerals and vitamins. This is why a healthy calorie-controlled eating plan should be based on nutrient-dense meals and snacks.

 

 

 

Metabolic Rate Affects Calorie Burning

Our metabolism determines how rapidly our body burns calories while at rest. Some people have a relatively fast metabolic rate, so they burn energy faster than people with a slower metabolism. This is why they appear to be able to eat relatively large amounts of food without gaining weight.

 

Although our metabolic rate is part of our genetic inheritance, we can raise it somewhat by taking regular aerobic exercise and by increasing our muscle-to-fat ratio. We can also maintain an efficient metabolism by eating nutritious food, by ensuring our energy-intake does not fall below about 1200 calories a day, and by eating something every 3-4 hours.

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