To give all you non-movers or low motived peeps some needed Bright Light :D
Ok, to give you all an idea/guideline of how much calories you are burning doing particular exercises or doing housework or playing with the kids or walking the dog here you go, these are based on 1 hour of the exercise and at different body weights, so find your weight or inbetween and how long you are doing the exercise/activity for and you can gauge how many Cals you are burning while doing these exercises. You can be doing exercise even when you dont know it or doing exercise that is actually alot more fun than you thought, i know there is most CERTAINLY some activity there you like doing... so lets get moving people :)
E.g I do Stationary cycling (Spinning) about twice a week and it is very vigusous/intense for 1 hour, and i am prob near the range of 155lbs, i burn approx 550-600 cals per class. Dont get me wrong though we do alot of intense climb's in this class which promote and help muscle build and tone so its not all about the calorie burn! :)
|
Activity, Exercise or
Sport (1 hour)
|
130 lb
|
155 lb
|
180 lb
|
205 lb
|
|
Cycling, mountain bike, bmx
|
502
|
598
|
695
|
791
|
|
Cycling, <10 mph, leisure bicycling
|
236
|
281
|
327
|
372
|
|
Cycling, >20 mph, racing
|
944
|
1126
|
1308
|
1489
|
|
Cycling, 10-11.9 mph, light
|
354
|
422
|
490
|
558
|
|
Cycling, 12-13.9 mph, moderate
|
472
|
563
|
654
|
745
|
|
Cycling, 14-15.9 mph, vigorous
|
590
|
704
|
817
|
931
|
|
Cycling, 16-19 mph, very fast, racing
|
708
|
844
|
981
|
1117
|
|
Unicycling
|
295
|
352
|
409
|
465
|
|
Stationary cycling, very light
|
177
|
211
|
245
|
279
|
|
Stationary cycling, light
|
325
|
387
|
449
|
512
|
|
Stationary cycling, moderate
|
413
|
493
|
572
|
651
|
|
Stationary cycling, vigorous
|
620
|
739
|
858
|
977
|
|
Stationary cycling, very vigorous
|
738
|
880
|
1022
|
1163
|
|
Calisthenics, vigorous, pushups, situps…
|
472
|
563
|
654
|
745
|
|
Calisthenics, light
|
207
|
246
|
286
|
326
|
|
Circuit training, minimal rest
|
472
|
563
|
654
|
745
|
|
Weight lifting, body building, vigorous
|
354
|
422
|
490
|
558
|
|
Weight lifting, light workout
|
177
|
211
|
245
|
279
|
|
Health club exercise
|
325
|
387
|
449
|
512
|
|
Stair machine
|
531
|
633
|
735
|
838
|
|
Rowing machine, light
|
207
|
246
|
286
|
326
|
|
Rowing machine, moderate
|
413
|
493
|
572
|
651
|
|
Rowing machine, vigorous
|
502
|
598
|
695
|
791
|
|
Rowing machine, very vigorous
|
708
|
844
|
981
|
1117
|
|
Ski machine
|
413
|
493
|
572
|
651
|
|
Aerobics, low impact
|
295
|
352
|
409
|
465
|
|
Aerobics, high impact
|
413
|
493
|
572
|
651
|
|
Aerobics, step aerobics
|
502
|
598
|
695
|
791
|
|
Aerobics, general
|
384
|
457
|
531
|
605
|
|
Jazzercise
|
354
|
422
|
490
|
558
|
|
Stretching, hatha yoga
|
236
|
281
|
327
|
372
|
|
Mild stretching
|
148
|
176
|
204
|
233
|
|
Instructing aerobic class
|
354
|
422
|
490
|
558
|
|
Water aerobics
|
236
|
281
|
327
|
372
|
|
Ballet, twist, jazz, tap
|
266
|
317
|
368
|
419
|
|
Ballroom dancing, slow
|
177
|
211
|
245
|
279
|
|
Ballroom dancing, fast
|
325
|
387
|
449
|
512
|
|
Running, 5 mph (12 minute mile)
|
472
|
563
|
654
|
745
|
|
Running, 5.2 mph (11.5 minute mile)
|
531
|
633
|
735
|
838
|
|
Running, 6 mph (10 min mile)
|
590
|
704
|
817
|
931
|
|
Running, 6.7 mph (9 min mile)
|
649
|
774
|
899
|
1024
|
|
Running, 7 mph (8.5 min mile)
|
679
|
809
|
940
|
1070
|
|
Running, 7.5mph (8 min mile)
|
738
|
880
|
1022
|
1163
|
|
Running, 8 mph (7.5 min mile)
|
797
|
950
|
1103
|
1256
|
|
Running, 8.6 mph (7 min mile)
|
826
|
985
|
1144
|
1303
|
|
Running, 9 mph (6.5 min mile)
|
885
|
1056
|
1226
|
1396
|
|
Running, 10 mph (6 min mile)
|
944
|
1126
|
1308
|
1489
|
|
Running, 10.9 mph (5.5 min mile)
|
1062
|
1267
|
1471
|
1675
|
|
Running, cross country
|
531
|
633
|
735
|
838
|
|
Running, general
|
472
|
563
|
654
|
745
|
|
Running, on a track, team practice
|
590
|
704
|
817
|
931
|
|
Running, stairs, up
|
885
|
1056
|
1226
|
1396
|
|
Track and field (shot, discus)
|
236
|
281
|
327
|
372
|
|
Track and field (high jump, pole vault)
|
354
|
422
|
490
|
558
|
|
Track and field (hurdles)
|
590
|
704
|
817
|
931
|
|
Archery
|
207
|
246
|
286
|
326
|
|
Badminton
|
266
|
317
|
368
|
419
|
|
Basketball game, competitive
|
472
|
563
|
654
|
745
|
|
Playing basketball, non game
|
354
|
422
|
490
|
558
|
|
Basketball, officiating
|
413
|
493
|
572
|
651
|
|
Basketball, shooting baskets
|
266
|
317
|
368
|
419
|
|
Basketball, wheelchair
|
384
|
457
|
531
|
605
|
|
Running, training, pushing wheelchair
|
472
|
563
|
654
|
745
|
|
Billiards/Pool/Snooker
|
148
|
176
|
204
|
233
|
|
Bowling
|
177
|
211
|
245
|
279
|
|
Boxing, in ring
|
708
|
844
|
981
|
1117
|
|
Boxing, punching bag
|
354
|
422
|
490
|
558
|
|
Boxing, sparring
|
531
|
633
|
735
|
838
|
|
Coaching: football, basketball, soccer…
|
236
|
281
|
327
|
372
|
|
Darts (wall or lawn)
|
148
|
176
|
204
|
233
|
|
Football, competitive
|
531
|
633
|
735
|
838
|
|
Football, touch, flag, general
|
472
|
563
|
654
|
745
|
|
Football or baseball, playing catch
|
148
|
176
|
204
|
233
|
|
Frisbee playing, general
|
177
|
211
|
245
|
279
|
|
Frisbee, ultimate frisbee
|
472
|
563
|
654
|
745
|
|
Golf, general
|
266
|
317
|
368
|
419
|
|
Golf, walking and carrying clubs
|
266
|
317
|
368
|
419
|
|
Golf, driving range
|
177
|
211
|
245
|
279
|
|
Golf, miniature golf
|
177
|
211
|
245
|
279
|
|
Golf, walking and pulling clubs
|
254
|
303
|
351
|
400
|
|
Golf, using power cart
|
207
|
246
|
286
|
326
|
|
Gymnastics
|
236
|
281
|
327
|
372
|
|
Hockey, field hockey
|
472
|
563
|
654
|
745
|
|
Hockey, ice hockey
|
472
|
563
|
654
|
745
|
|
Riding a horse, general
|
236
|
281
|
327
|
372
|
|
Horesback riding, saddling horse
|
207
|
246
|
286
|
326
|
|
Horseback riding, grooming horse
|
207
|
246
|
286
|
326
|
|
Horseback riding, trotting
|
384
|
457
|
531
|
605
|
|
Horseback riding, walking
|
148
|
176
|
204
|
233
|
|
Horse racing, galloping
|
472
|
563
|
654
|
745
|
|
Martial arts, judo, karate, jujitsu
|
590
|
704
|
817
|
931
|
|
Martial arts, kick boxing
|
590
|
704
|
817
|
931
|
|
Martial arts, tae kwan do
|
590
|
704
|
817
|
931
|
|
Rock climbing, ascending rock
|
649
|
774
|
899
|
1024
|
|
Rock climbing, rappelling
|
472
|
563
|
654
|
745
|
|
Jumping rope, fast
|
708
|
844
|
981
|
1117
|
|
Jumping rope, moderate
|
590
|
704
|
817
|
931
|
|
Jumping rope, slow
|
472
|
563
|
654
|
745
|
|
Rugby
|
590
|
704
|
817
|
931
|
|
Skateboarding
|
295
|
352
|
409
|
465
|
|
Roller blading, in-line skating
|
708
|
844
|
981
|
1117
|
|
Soccer, competitive
|
590
|
704
|
817
|
931
|
|
Playing soccer
|
413
|
493
|
572
|
651
|
|
Squash
|
708
|
844
|
981
|
1117
|
|
Table tennis, ping pong
|
236
|
281
|
327
|
372
|
|
Tai chi
|
236
|
281
|
327
|
372
|
|
Playing tennis
|
413
|
493
|
572
|
651
|
|
Tennis, doubles
|
354
|
422
|
490
|
558
|
|
Tennis, singles
|
472
|
563
|
654
|
745
|
|
Trampoline
|
207
|
246
|
286
|
326
|
|
Volleyball, competitive
|
472
|
563
|
654
|
745
|
|
Playing volleyball
|
177
|
211
|
245
|
279
|
|
Volleyball, beach
|
472
|
563
|
654
|
745
|
|
Backpacking, Hiking with pack
|
413
|
493
|
572
|
651
|
|
Carrying infant, level ground
|
207
|
246
|
286
|
326
|
|
Carrying infant, upstairs
|
295
|
352
|
409
|
465
|
|
Carrying 16 to 24 lbs, upstairs
|
354
|
422
|
490
|
558
|
|
Carrying 25 to 49 lbs, upstairs
|
472
|
563
|
654
|
745
|
|
Standing, playing with children, light
|
165
|
197
|
229
|
261
|
|
Walk/run, playing with children, moderate
|
236
|
281
|
327
|
372
|
|
Walk/run, playing with children, vigorous
|
295
|
352
|
409
|
465
|
|
Carrying small children
|
177
|
211
|
245
|
279
|
|
Loading, unloading car
|
177
|
211
|
245
|
279
|
|
Climbing hills, carrying up to 9 lbs
|
413
|
493
|
572
|
651
|
|
Climbing hills, carrying 10 to 20 lb
|
443
|
528
|
613
|
698
|
|
Climbing hills, carrying 21 to 42 lb
|
472
|
563
|
654
|
745
|
|
Climbing hills, carrying over 42 lb
|
531
|
633
|
735
|
838
|
|
Hiking, cross country
|
354
|
422
|
490
|
558
|
|
Pushing stroller or walking with children
|
148
|
176
|
204
|
233
|
|
Pushing a wheelchair
|
236
|
281
|
327
|
372
|
|
Race walking
|
384
|
457
|
531
|
605
|
|
Rock climbing, mountain climbing
|
472
|
563
|
654
|
745
|
|
Walking the dog
|
177
|
211
|
245
|
279
|
|
Walking, under 2.0 mph, very slow
|
118
|
141
|
163
|
186
|
|
Walking 2.0 mph, slow
|
148
|
176
|
204
|
233
|
|
Walking 2.5 mph
|
177
|
211
|
245
|
279
|
|
Walking 3.0 mph, moderate
|
195
|
232
|
270
|
307
|
|
Walking 3.5 mph, brisk pace
|
224
|
267
|
311
|
354
|
|
Walking 3.5 mph, uphill
|
354
|
422
|
490
|
558
|
|
Walking 4.0 mph, very brisk
|
295
|
352
|
409
|
465
|
|
Walking 4.5 mph
|
372
|
443
|
515
|
586
|
|
Walking 5.0 mph
|
472
|
563
|
654
|
745
|
|
Canoeing, camping trip
|
236
|
281
|
327
|
372
|
|
Canoeing, rowing, light
|
177
|
211
|
245
|
279
|
|
Canoeing, rowing, moderate
|
413
|
493
|
572
|
651
|
|
Canoeing, rowing, vigorous
|
708
|
844
|
981
|
1117
|
|
Kayaking
|
295
|
352
|
409
|
465
|
|
Paddle boat
|
236
|
281
|
327
|
372
|
|
Windsurfing, sailing
|
177
|
211
|
245
|
279
|
|
Sailing, competition
|
295
|
352
|
409
|
465
|
|
Sailing, yachting, ocean sailing
|
177
|
211
|
245
|
279
|
|
Skiing, water skiing
|
354
|
422
|
490
|
558
|
|
Skin diving, scuba diving
|
413
|
493
|
572
|
651
|
|
Snorkeling
|
295
|
352
|
409
|
465
|
|
Surfing, body surfing or board surfing
|
177
|
211
|
245
|
279
|
|
Swimming laps, freestyle, fast
|
590
|
704
|
817
|
931
|
|
Swimming laps, freestyle, slow
|
413
|
493
|
572
|
651
|
|
Swimming backstroke
|
413
|
493
|
572
|
651
|
|
Swimming breaststroke
|
590
|
704
|
817
|
931
|
|
Swimming butterfly
|
649
|
774
|
899
|
1024
|
|
Swimming leisurely, not laps
|
354
|
422
|
490
|
558
|
|
Swimming sidestroke
|
472
|
563
|
654
|
745
|
|
Swimming, treading water, fast, vigorous
|
590
|
704
|
817
|
931
|
|
Swimming, treading water, moderate
|
236
|
281
|
327
|
372
|
|
Water aerobics, water calisthenics
|
236
|
281
|
327
|
372
|
|
Water polo
|
590
|
704
|
817
|
931
|
|
Water volleyball
|
177
|
211
|
245
|
279
|
|
Water jogging
|
472
|
563
|
654
|
745
|
|
Cross country snow skiing, slow
|
413
|
493
|
572
|
651
|
|
Cross country skiing, moderate
|
472
|
563
|
654
|
745
|
|
Cross country skiing, vigorous
|
531
|
633
|
735
|
838
|
|
Cross country skiing, racing
|
826
|
985
|
1144
|
1303
|
|
Cross country skiing, uphill
|
974
|
1161
|
1348
|
1536
|
|
Snow skiing, downhill skiing, light
|
295
|
352
|
409
|
465
|
|
Downhill snow skiing, moderate
|
354
|
422
|
490
|
558
|
|
Downhill snow skiing, racing
|
472
|
563
|
654
|
745
|
|
Snow shoeing
|
472
|
563
|
654
|
745
|
|
General housework
|
207
|
246
|
286
|
326
|
|
Cleaning gutters
|
295
|
352
|
409
|
465
|
|
Painting
|
266
|
317
|
368
|
419
|
|
Sit, playing with animals
|
148
|
176
|
204
|
233
|
|
Walk / run, playing with animals
|
236
|
281
|
327
|
372
|
|
Bathing dog
|
207
|
246
|
286
|
326
|
|
Shoveling snow by hand
|
354
|
422
|
490
|
558
|
|
Raking lawn
|
254
|
303
|
351
|
400
|
|
Gardening, general
|
236
|
281
|
327
|
372
|
|
Bagging grass, leaves
|
236
|
281
|
327
|
372
|
|
Watering lawn or garden
|
89
|
106
|
123
|
140
|
|
Weeding, cultivating garden
|
266
|
317
|
368
|
419
|
|
Carpentry, general
|
207
|
246
|
286
|
326
|
|
Carrying heavy loads
|
472
|
563
|
654
|
745
|
|
Carrying moderate loads upstairs
|
472
|
563
|
654
|
745
|
|
General cleaning
|
207
|
246
|
286
|
326
|
|
Cleaning, dusting
|
148
|
176
|
204
|
233
|
|
Taking out trash
|
177
|
211
|
245
|
279
|
|
Walking, pushing a wheelchair
|
236
|
281
|
327
|
372
|
|
Teach physical education,exercise class
|
236
|
281
|
327
|
372
|
|
Teach exercise classes (& participate)
|
384
|
457
|
531
|
605
|
No comments:
Post a Comment