| Calories
burned during exercise
Calculations
are based on information from the American College of Sports
Medicine (ACSM).
| Activity
(1 hour) |
|
130lbs |
|
155lbs |
|
190lbs |
 |
|
|
|
| Aerobics |
354 |
422 |
518 |
| Basketball,
game |
472 |
563 |
690 |
| Bicycling,
<10mph, leisure |
236 |
281 |
345 |
| Bicycling,
>20mph, racing |
944 |
1126 |
1380 |
| Bicycling,
BMX or mountain |
502 |
598 |
733 |
| Bicycling,
stationary, general |
295 |
352 |
431 |
| Bicycling,
stationary, vigorous effort |
620 |
739 |
906 |
| Boxing,
punching bag |
354 |
422 |
518 |
| Boxing,
sparring |
531 |
633 |
776 |
| Calisthenics
(pushups, sit-ups), vigorous effort |
472 |
563 |
690 |
| Canoeing,
rowing, moderate effort |
413 |
493 |
604 |
| Circuit
training, general |
472 |
563 |
690 |
| Cleaning,
house, general |
207 |
246 |
302 |
| Cooking
or food preparation |
148 |
176 |
216 |
| Dancing,
general |
266 |
317 |
388 |
| Diving,
springboard or platform |
177 |
211 |
259 |
| Fishing,
general |
236 |
281 |
345 |
| Football,
competitive |
531 |
633 |
776 |
| Gardening,
general |
295 |
352 |
431 |
| Golf,
carrying clubs |
325 |
387 |
474 |
| Golf,
using power cart |
207 |
246 |
302 |
| Gymnastics,
general |
236 |
281 |
345 |
| Health
club exercise, general |
325 |
387 |
474 |
| Hiking,
cross country |
354 |
422 |
518 |
| Horseback
riding, general |
236 |
281 |
345 |
| Jogging,
general |
413 |
493 |
604 |
| Judo,
karate, kick boxing, tae kwan do |
590 |
704
|
863 |
| Kayaking |
295 |
352 |
431 |
| Pushing
or pulling stroller with child |
148 |
176 |
216 |
| Racquetball,
casual, general |
413 |
493 |
604 |
| Racquetball,
competitive |
590 |
704 |
863 |
| Rock
climbing, ascending rock |
649 |
774 |
949 |
| Rock
climbing, rapelling |
472 |
563 |
690 |
| Rugby |
590 |
704 |
863 |
| Running,
10 mph (6 min mile) |
944 |
1126 |
1380 |
| Running,
6 mph (10 min mile) |
590 |
704 |
863 |
| Running,
9 mph (6.5 min mile) |
885 |
1056 |
1294 |
| Running,
cross country |
531 |
633 |
776 |
| Running,
general |
472 |
563 |
690 |
| Running,
stairs, up |
885 |
1056 |
1294 |
| Skateboarding |
295 |
352 |
431 |
| Skating |
413 |
493 |
604 |
| Skiing,
snow |
413 |
493 |
604 |
| Skiing,
water |
354 |
422 |
518 |
| Skin
diving, scuba diving |
413 |
493 |
604 |
| Snorkeling |
295 |
352 |
431 |
| Soccer,
casual, general |
413 |
493 |
604 |
| Soccer,
competitive |
590 |
704 |
863 |
| Softball
or baseball, fast or slow pitch |
295 |
352 |
431 |
| Squash |
708 |
844 |
1035 |
| Stair-treadmill
ergometer, general |
354 |
422 |
518 |
| Standing-packing/unpacking
boxes |
207 |
246 |
302 |
| Stretching,
hatha yoga |
236 |
281
|
345 |
| Swimming
laps, freestyle |
472 |
563 |
690 |
| Tai
chi |
236 |
281 |
345 |
| Teaching
aerobics class |
354 |
422 |
518 |
| Tennis,
general |
413 |
493 |
604 |
| Volleyball,
beach |
472 |
563 |
690 |
| Walking,
2.0 mph, slow pace |
148 |
176 |
216 |
| Walking,
3.0 mph, walking dog |
207 |
246 |
302 |
| Walking,
4.0 mph, very brisk pace |
236 |
281 |
345 |
| Walking,
carrying infant or 15-lb load |
207 |
246 |
302 |
| Walking,
upstairs |
472 |
563 |
690 |
| Water
volleyball |
177 |
211 |
259 |
| Weight
lifting, moderate effort |
177 |
211 |
259 |
| Windsurfing,
surfing |
177 |
211 |
259 |
by
www.global-fitness.com
|
