How Many Calories Burned
During Physical Activities, Exercise
Written & Published by Diet Bites
Number of Calories Burned During Exercise
The values in our Activity Burn Chart below are based on a male weighing about 155 pounds. T
he physical activity or exercise chosen will greatly influence the number of calories burned by the body because different levels of energy are required for each activity.
For example, playing a vigorous game of basketball requires more energy than casually riding a bicycle.
|
|
Keep in mind that he will normally use about 75 - 100 calories per hour in an inactive state necessary to sustain life.
For example, if he is walking at a moderate pace at 3.5 miles per hour, in one hour he will burn about 180 calories + his normal caloric burn necessary to sustain life [75-100 calories] - making the total calories expended at 280 kcals.
Caloric Burn Chart Per Activity, Exercise
| MODERATE Physical Activities |
15 minutes |
30 minutes
|
1 hour
|
| Hiking, Moderate Pace |
93 |
185
|
370
|
| Light gardening or yard work |
83 |
165
|
330
|
| Dancing, Moderate Pace |
83 |
165
|
330
|
| Golf; walking, carrying clubs |
83 |
165
|
330
|
| Bicycling less than 10 mph |
73 |
145
|
290
|
| Walking at 3.5 mph |
70 |
140
|
280
|
| Weight training, light workout |
55 |
110
|
220
|
| Stretching at Moderate Pace |
45 |
90
|
180
|
| VIGOROUS Physical Activities |
In 1 hour
|
In 30 minutes
|
In 1 hour
|
| Running/ jogging at 5 mph |
147 |
295
|
590
|
| Bicycling more than 10 mph |
147 |
295
|
590
|
| Swimming slow freestyle laps |
127 |
255
|
510
|
| Aerobics |
120 |
240
|
480
|
| Walking at 4.5 mph |
115 |
230
|
460
|
| Heavy yard work |
110 |
220
|
440
|
| Chopping Wood |
110 |
220
|
440
|
| Weight lifting, vigorous |
110 |
220
|
440
|
| Basketball & Most Sports, vigorous |
110 |
220
|
440
|
How Much Activity Does Your Body Need for its Healthiest State?
Children & Adolescents [ages 5 - 17 years old]
60 Minutes [or more] of daily physical activity performing mostly moderate or vigorous intensity aerobic physical activity.
|
|
At least 3 days per week, children and adolescents should include vigorous-intensity physical activity. Be sure to include muscle strengthening activities such as running, hiking, climbing and swimming, in addition to bone strengthening activities - such as jumping.
Short bursts of activity are physically easier on the body - and exercise should be fun, not taxing or grueling on the body, at any age.
Young Children [Birth - age 5]
No official recommendation. This age group is essential in the area of development - both mentally and physically. While physical activity should be encouraged throughout the day, aim to make activities fun.
Encourage activities which strengthen both their mental and physical development. A child should never be forced to exercise.
Adults [18 to 64 years]
2 hours and 30 minutes weekly of aerobic physical activity at a moderate pace OR 1 hour and 15 minutes weekly at a vigorous pace.
Seniors [64+]
Keep in mind that there is no 'magic end date' when it comes to exercise. Just because we turn 64 doesn't mean that our body doesn't require activity in order to be both mentally and physically at its best.
On the other hand - no matter what age you are, you shouldn't have to force yourself to go beyond your physical abilities. Not all of us were born with bodies that will last 100+ years. Some bodies wear-out at a very young age.
Therefore, if you feel like walking - or doing whatever you enjoy, go for it! If you're feeling exceptionally weak and lack energy, while exercising can add strength and vigor, there may be an underlying health issue.
Iron deficiency anemia, lack of vitamin C in the diet, and inadequate B-vitamins can produce alarming symptoms, particularly making one feel weak or creating massive issues involving the mouth. A visit to the doctor and ensuring that you're taking proper amounts of vitamins may be the simple cure.
|
|
Activity Tips
Keeping Your Body Healthy, Strong & Safe While Performing Physical Activity
Start your activity slowly and build up over time. Never exceed your body's capacity and keep in mind that during hot or extremely cold months, the body can become overheated or too cold. Adjust your clothing and fluid intake accordingly.
In addition, be sure to use the proper safety gear based on the activity or sports you're participating in.
Do activities that are suited personally for your body. While it may be tempting to get into weight lifting, you may have underlying health issues which will end up doing the body more harm than good.
Exercise in a safe place. The world is a very bad place these days....
|
|
Related Articles
Stress - a major contributor to unwanted weight gain....
If you're currently dieting and struggling we understand how difficult it can be....
Related Articles
Why We Get Fat, 5 Common Causes
Diet Bites is a Trademark