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Exercise Tips
As the chart below indicates, the more vigorous the exercise, the more
calories burned. Keep in mind that the figures below are averages, based
on a “reference” individual of approximately 150 pounds;
also, factors such as skill, terrain, and weather affect calorie expenditure
during exercise.
Calories Burned per Minute*
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|
|
| Activity |
100 |
120 |
150 |
170 |
200 |
220 |
250 |
|
| Bicycling, 5.5 mpg |
3.1 |
3.8 |
4.7 |
5.3 |
6.3
|
6.9 |
7.9 |
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| Bicycling, 10 mph |
5.4 |
6.5 |
8.1 |
9.2 |
10.8 |
11.9 |
13.6 |
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| Calisthenics |
3.3 |
3.9 |
4.9 |
5.6 |
6.6 |
7.2 |
8.2 |
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| Golf |
3.6 |
4.3 |
5.4 |
6.1 |
7.2 |
7.9 |
9.0 |
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| Handball |
6.3 |
7.6 |
9.5 |
10.7 |
12.7 |
13.9 |
15.8 |
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| Jogging, 11min./mi |
6.1 |
7.3 |
9.1 |
10.4 |
12.2 |
13.4 |
15.3 |
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| Racquetball |
6.3 |
7.6 |
9.5 |
10.7 |
12.7 |
13.9 |
15.8 |
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| Skiing, downhill |
6.3 |
7.6 |
9.5 |
10.7 |
12.7 |
13.9 |
15.8 |
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| Skiing, cross-country |
7.2 |
8.7 |
10.8 |
12.3 |
14.5 |
15.9 |
18.0 |
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| Squash |
6.8 |
8.1 |
10.2 |
11.5 |
13.6 |
14.9 |
17.0 |
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| Swimming, breaststroke |
4.8 |
5.7 |
7.2 |
8.1 |
9.6 |
10.5 |
12.0 |
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| Swimming, crawl |
5.8 |
6.9 |
8.7 |
9.8 |
11.6 |
12.7 |
14.5 |
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| Tennis |
4.5 |
5.4 |
6.8 |
7.7 |
9.1 |
10.0 |
11.4 |
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| Volleyball, moderate |
2.3 |
2.7 |
3.4 |
3.9 |
4.6 |
5.0 |
5.7 |
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| Walking, 3 mph |
2.7 |
3.2 |
4.0 |
4.6 |
5.4 |
5.9 |
6.8 |
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| Walking 4 mph |
3.9 |
4.6 |
5.8 |
6.6 |
7.8 |
8.5 |
8.7 |
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*To calculate the approximate number
of calories you burn during a given exercise, find the figures in the
table closet to your weight, and multiply by the number of minutes of
continues activity.
Helpful Hints
It is always a good idea to have a comprehensive medical
examination by your physician before you begin any exercise program.
If possible, schedule a physical fitness evaluation at the start of
your program so you will know your present capabilities and can chart
your progress.
Before you begin each activity, do a series of gentle stretching exercises
to loosen your muscles and warm up your body.
Aim for a pace of three to three and one-half miles per hour-and time
yourself. Tall people, because they have longer strides, must walk slightly
faster than shorter individuals to attain the same health benefit.
Be sure to drink plenty of water to keep your energy level up. In warm
weather, drink at least one 8-ounce cup every 30 minutes.
Fast walking works primarily the buttock muscles, while walking on
an incline puts more emphasis on the quadriceps, the muscles that lift
your legs.
Hills and steps add extra intensity to walking and boosts the benefits
to your heart and lungs.
Interval walking (alternating several minutes of fast walking with
walking at your normal pace) adds variety and increases fitness.
To increase your aerobic workout (and burn more calories) wear a backpack
weighing at least five to ten pounds, or carry small hand weights. To
increase your leg workout, attach one and one-half or two-pound weights
to your ankles.
Walk with a friend!
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