Discussing how many calories one burns up for a particular exercise or which cardio machine burns the most is not my favorite topic. Truthfully, it frustrates me. Too often the focus with exercise is about burning off yesterdays splurge, instead of the important health benefits for tomorrow. I would prefer that exercise machines didn’t display calories burned. Distance, resistance, duration – I’m good with that. Rather, I encourage my clients and students to focus on more meaningful long term benefits and sustainable goals, such as; reducing health risks (i.e. cancers, diabetes, heart disease), lowering body fat if appropriate, increasing heart and respiratory fitness, increasing bone density and improving mood, to name a few.
Regardless, the number of calories you burn depends upon your weight, the activity you are doing and, most importantly, the intensity level with which you are moving. Any exercise or activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard.
Again – The number of calories you burn will vary depending upon your effort and your weight. For example; a cardio-step class. If you are 120 lbs and use a 4-inch step, you will burn approximately 4.5 calories every minute. If you use 10-inch steps you will burn approximately 7.2 calories each minute. That’s 80 more calories burned in just 30 minutes! 80 more calories burned 5 days a week = 400 calories – gone. Wow! This could mean an approximate 6-7 pound weight loss in one year. Double Wow! I’m not suggesting that you use a 10-inch step; I just want you to understand how increasing your intensity will increase your energy out-put therefore you will burn up more calories! All this being said – a slow walk is better than no walk, a ten 10 minute workout effort is obviously better than no effort!
There are many exercises which burn calories quickly. The list below gives examples based on a person who weighs 150 pounds. Just remember, you will burn more if you weigh more, and burn fewer calories if you weigh less. These numbers are approximate and will vary depending on your age, weight and effort!
Brisk Walking 70 calories/10 mins
Aerobics 115 calories/10 mins
Gardening 49 calories/10 mins
Racquetball 90 calories/10 mins
Running 131 calories/10 mins
Shopping 42 calories/10 mins
Volleyball 34 calories/10 mins
Climbing stairs 175 calories/10 mins
Basketball 90 calories/10 mins
Dance Exercise 109 calories/10 mins
Jumping Rope 121 calories/10 mins
Playing Soccer 92 calories/10 mins
Please don’t rely entirely on cardio equipment display feedback regarding calories burned. Many cardio machines don’t ask for your weight and will display some random number of calories burned. The number shown is typically for a person that weighs 150 pounds and will not necessarily be accurate for many people. If the machine doesn’t offer a weight input option, don’t believe the number of calories displayed. You’re probably better off working out for the pure health benefits instead of making your workout about burning off last night’s fudge brownie sundae and chili cheese fries.
DAILY ACTIVITIES THAT BURN AWAY CALORIES! (according to Diet.com)
Did you know that you could burn over 100 calories in twenty minutes by just doing household chores? There are a lot of daily activities that can turn into calorie busters just by increasing the intensity.
Here are some fun ways you burn calories in your everyday life:
•Next time you drive up to an automatic car wash- think twice. In the hour it takes to wash and vacuum your car, you can burn up to 300 calories.
•When a man complains about how long a woman takes to get ready, inform him that you burn 26 calories every ten minutes just by taking a shower and getting dressed.
•If you enjoy having parties, you can feel good about indulging in that piece of cake if you clean up the party afterwards. The hour you spend organizing your furniture before and after your party will burn 450 calories. If it takes you another hour to pick up plates and take down decorations you will burn over 300 calories. Add washing the dishes to this post-party workout, and you’ve said goodbye to another 125 calories. If these chores are performed at a moderate intensity, you can lose up to 800 calories and wave goodbye to pounds along with your party guests.
•Even a trip to the grocery store burns calories! An hour spent adding food to your basket can subtract 130 calories from the bag of cookies you bought to munch on later. Enjoy a brisk 30 minute walk to and from the store and you can subtract another 100 calories from your daily total.
•Next time you’re not in the mood to make dinner, put away the take-out menu. In the time it takes to prepare an evening meal, you will have burned 192 calories. Not to mention, by avoiding take-out, you’ve passed up a potentially fattening and high calorie dinner.
•Simple chores like raking leaves, vacuuming, sweeping, and mopping can burn up to 100 calories every 20 minutes.
•For men and women who love to burn money as well as calories, mall-type shopping, such as walking through stores and trying on clothes, can burn up to 135 calories an hour.
•If all else fails, sleeping burns 50 calories. By the way, if you are exercising regularly you’ll burn even more calories while sleeping!
There you have it- a few activities that are already helping you to feel great and look your best!
Remember, regular exercise will help to support and maintain weight loss, prevent weight gain and keep your body and mind healthy and strong! As always, our goal for you, is to Be Happy & Be Fit For Your Future!
Please contact me with your questions or concerns at info@Askinyourface.com
With Love – Allison
© 2011 Copyright Allison Stuart Kaplan www.Askinyourface.com LLC
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Another great article, Allison, and yes, I agree with you about where the emphasis should be placed. I don’t use gym equipment, even though there is a fitness center in my complex, but due to my work schedule ( at home or out in the classroom) I do all my work-outs when walking long distances to buildings, I work out in my living room, bedroom, kitchen, and I am fast walk each time I walk my dog; in between, I do yoga, and while I’m working online, I am constantly stretching, twisiting and doing my own pilates/calisthenics.