Sign up for Good Health News

Health News headlines provided courtesy of Medical News Today.

EXERCISE PROGRAMS

CALORIES BURNED BY ACTIVITY
Chart shows the estimated number of calories burned while performing a variety of exercises for one hour. Calorie expenditure varies widely depending on the exercise, intensity level and individual.

Activity (one-hour duration)	Weight of person and calories burned
	160 pounds (73 kilograms)	200 pounds (91 kilograms)	240 pounds (109 kilograms)
Aerobics, high impact	511	637	763
Aerobics, low impact	365	455	545
Aerobics, water	292	364	436
Backpacking	511	637	763
Basketball game	584	728	872
Bicycling, < 10 mph, leisure	292	364	436
Bowling	219	273	327
Canoeing	256	319	382
Dancing, ballroom	219	273	327
Football, touch, flag, general	584	728	872
Golfing, carrying clubs	329	410	491
Hiking	438	546	654
Ice skating	511	637	763
Jogging, 5 mph	584	728	872
Racquetball, casual, general	511	637	763
Rollerblading	913	1,138	1,363
Rope jumping	730	910	1,090
Rowing, stationary	511	637	763
Running, 8 mph	986	1,229	1,472
Skiing, cross-country	511	637	763
Skiing, downhill	365	455	545
Skiing, water	438	546	654
Softball or baseball	365	455	545
Stair treadmill	657	819	981
Swimming, laps	511	637	763
Tae kwon do	730	910	1,090
Tai chi	292	364	436
Tennis, singles	584	728	872
Volleyball	292	364	436
Walking, 2 mph	183	228	273
Walking, 3.5 mph	277	346	414
Weightlifting, free weight, Nautilus or universal type	219	273	327

Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504

Exercise Programs – CAUTIONS before starting:

1. Always consult your Physicians before starting an exercise program
2. Always consult your physicians before starting to train for or participating in organized “walkathons”, marathons, new competitive sports activity
3. People not used to exercising should start with five to 15 minutes of easy exercise
4. Take frequent breaks to avoid overexertion during your first several workouts
5. Drink plenty of non-caffeine fluids when exercising, especially when exercising indoors in the winter (you are breathing air that is heated and is very dry).

EXERCISE – Calories burned with exercises:
Question: Which exercise machine burns the most calories: Stationary bike, stair climber, cross-country skis, or rower?
Answer: The number of calories burned with any exercise depends on a number of factors:

• Length of time exercising: The longer you exercise, the more calories you will burn.
• Heart rate: Higher heart rates during exercise generally indicate that the body is working harder and that more calories are being burned. Remember to stay within the target heart rate for your age, though.
• Muscle groups involved: Using more large muscles allows the body to do more work, which burns more calories. For instance, working both the arms and legs can burn more calories than just using the legs.

Based on these simple rules, the stair climber, cross country ski, or rower are likely to burn the most calories. Using the stationary bike with an equal target heart rate would also burn a lot of calories. Keep in mind that you are more likely to continue your exercise program if you choose exercises that you enjoy. Sometimes cross-training with different machines can add a nice variety to your workouts. If you really look forward to your workouts, you will probably do them more frequently. This is probably the most important factor in determining how many calories you use for exercise.

EXERCISE – with minor Injuries:
Question: I'm a 47-year old male who's coming off a low back injury (from racquetball) and I want to get back in shape. How would you define "being in shape"?
Answer: There is no one definition of being "in shape." It depends on your specific fitness goals. All kinds of conditioning will improve your sense of well-being and your overall health, but each kind has its special benefits.
Cardiovascular conditioning is probably the best type of exercise to improve overall health and longevity. It works the heart and lungs as well as certain muscle groups, and it increases stamina and athletic performance. Running, swimming, and bike riding are good examples of cardiovascular conditioning. Ideally, depending on your age and health conditions, you should shoot for a heart rate that is 40-85% of your maximum rate.
Strength conditioning mostly works on muscle size and power, and if done appropriately, it can also shape the body, enhance athletic performance, help prevent injuries, and contribute to overall health. Weight training is the most common example of strength training.
Flexibility is the most frequently overlooked part of conditioning and is very important in helping to prevent injuries.

EXERCISE – role in Body Detoxification:
Question: Exercise and Body Detox - What is the role of exercise in helping to detoxify my body?

Answer: When we exercise, we detoxify as we sweat through our skin and exhale from our lungs. Some good exercises include jogging or daily brisk walks, yoga stretches, and jumping on a mini-trampoline, which exercises every cell in the body. Exercise slows down the aging process because it stimulates detoxification.

 

Return to Health Terms