The number of calories expelled during exercise and fitness activities is a topic of interest for many. The balance of calories consumed and calories expelled ultimately impacts weight management, and therefore many who wish to reduce body weight will seek to exercise and control their dietary intake to ensure healthy and optimal bodyweight. But how many calories are actually burnt during common exercise and daily activities? Lets take a look.
High intensity aerobics
95 calories burnt every ten minutes for a 125 pound (57kg) individual.
115 calories burnt every ten minutes for a 150 pound (68kg) individual.
134 calories burnt every ten minutes for a 175 pound (80kg) individual.
153 calories burnt every ten minutes for a 200 pound (91kg) individual.
Jogging (nine minute mile)
109 calories burnt every ten minutes for a 125 pound (57kg) individual.
131 calories burnt every ten minutes for a 150 pound (68kg) individual.
153 calories burnt every ten minutes for a 175 pound (80kg) individual.
174 calories burnt every ten minutes for a 200 pound (91kg) individual.
Walking (fifteen minute mile)
44 calories burnt every ten minutes for a 125 pound (57kg) individual.
52 calories burnt every ten minutes for a 150 pound (68kg) individual.
61 calories burnt every ten minutes for a 175 pound (80kg) individual.
70 calories burnt every ten minutes for a 200 pound (91kg) individual.
Walking up steps
150 calories burnt every ten minutes for a 125 pound (57kg) individual.
175 calories burnt every ten minutes for a 150 pound (68kg) individual.
202 calories burnt every ten minutes for a 175 pound (80kg) individual.
229 calories burnt every ten minutes for a 200 pound (91kg) individual.
Football
78 calories burnt every ten minutes for a 123 pound (56kg) women.
107 calories burnt every ten minutes for a 170 pound (77kg) man.
Tennis
61 calories burnt every ten minutes for a 123 pound (56kg) women.
81 calories burnt every ten minutes for a 170 pound (77kg) man.
Cycling (average pace)
36 calories burnt every ten minutes for a 123 pound (56kg) women.
49 calories burnt every ten minutes for a 170 pound (77kg) man.
Weight training circuit
104 calories burnt every ten minutes for a 123 pound (56kg) women.
137 calories burnt every ten minutes for a 170 pound (77kg) man.
(The above information was taken from “Reebok Instructor News, Volume 4, Number 2, 1991” and “Reebok Instructor News, Volume 5, Number 2, 1992”)
Now consider one regular fries from McDonalds contains over 200 calories, a McDonalds cheese burger over 250 calories, and a Big Mac close to 500 calories!
Points to take home for someone who is serious about living a healthier lifestyle and controlling their calorie balance? Skip on the fast food at lunch time if you are in a rush, pick a healthier alternative instead, or limit the fast food meals so you only consume them a couple of times during the month. If you are free at lunch, why not see if it is possible to fit in a thirty minute circuit? Cycle, jog or walk to work if possible, take the stairs and not the elevator/lift when at work, and find an enjoyable exercise to do, two to three times during the week for thirty to sixty minutes.
