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          1. Diet Bites Logo

            How Many Calories Burned
            During Physical Activities, Exercise

            Written & Published by Diet Bites

            Number of Calories Burned During Exercise

            The values in our Activity Burn Chart below are based on a male weighing about 155 pounds. T

            he physical activity or exercise chosen will greatly influence the number of calories burned by the body because different levels of energy are required for each activity.

            For example, playing a vigorous game of basketball requires more energy than casually riding a bicycle.

            Keep in mind that he will normally use about 75 - 100 calories per hour in an inactive state necessary to sustain life.

            For example, if he is walking at a moderate pace at 3.5 miles per hour, in one hour he will burn about 180 calories + his normal caloric burn necessary to sustain life [75-100 calories] - making the total calories expended at 280 kcals.

            Caloric Burn Chart Per Activity, Exercise

            MODERATE Physical Activities

            15 minutes

            30 minutes
            1 hour
            Hiking, Moderate Pace

            93

            185
            370
            Light gardening or yard work

            83

            165
            330
            Dancing, Moderate Pace

            83

            165
            330
            Golf; walking, carrying clubs

            83

            165
            330
            Bicycling less than 10 mph

            73

            145
            290
            Walking  at 3.5 mph

            70

            140
            280
            Weight training, light workout

            55

            110
            220
            Stretching at Moderate Pace

            45

            90
            180
            VIGOROUS Physical Activities
            In 1 hour
            In 30 minutes
            In 1 hour
            Running/ jogging at 5 mph

            147

            295
            590
            Bicycling more than 10 mph

            147

            295
            590
            Swimming slow freestyle laps

            127

            255
            510
            Aerobics

            120

            240
            480
            Walking  at 4.5 mph

            115

            230
            460
            Heavy yard work

            110

            220
            440
            Chopping Wood

            110

            220
            440
            Weight lifting, vigorous

            110

            220
            440
            Basketball & Most Sports, vigorous

            110

            220
            440

            How Much Activity Does Your Body Need for its Healthiest State?

            Children & Adolescents [ages 5 - 17 years old]

            60 Minutes [or more] of daily physical activity performing mostly moderate or vigorous intensity aerobic physical activity.

            At least 3 days per week, children and adolescents should include vigorous-intensity physical activity. Be sure to include muscle strengthening activities such as running, hiking, climbing and swimming, in addition to bone strengthening activities - such as jumping.

            Short bursts of activity are physically easier on the body - and exercise should be fun, not taxing or grueling on the body, at any age.

            Young Children [Birth - age 5]

            No official recommendation. This age group is essential in the area of development - both mentally and physically. While physical activity should be encouraged throughout the day, aim to make activities fun.

            Encourage activities which strengthen both their mental and physical development. A child should never be forced to exercise.

            Adults [18 to 64 years]

            2 hours and 30 minutes weekly of aerobic physical activity at a moderate pace OR 1 hour and 15 minutes weekly at a vigorous pace.

            Seniors [64+]

            Keep in mind that there is no 'magic end date' when it comes to exercise. Just because we turn 64 doesn't mean that our body doesn't require activity in order to be both mentally and physically at its best.

            On the other hand - no matter what age you are, you shouldn't have to force yourself to go beyond your physical abilities. Not all of us were born with bodies that will last 100+ years. Some bodies wear-out at a very young age.

            Therefore, if you feel like walking - or doing whatever you enjoy, go for it! If you're feeling exceptionally weak and lack energy, while exercising can add strength and vigor, there may be an underlying health issue.

            Iron deficiency anemia, lack of vitamin C in the diet, and inadequate B-vitamins can produce alarming symptoms, particularly making one feel weak or creating massive issues involving the mouth. A visit to the doctor and ensuring that you're taking proper amounts of vitamins may be the simple cure.

            Activity Tips

            Keeping Your Body Healthy, Strong & Safe While Performing Physical Activity

            Start your activity slowly and build up over time. Never exceed your body's capacity and keep in mind that during hot or extremely cold months, the body can become overheated or too cold. Adjust your clothing and fluid intake accordingly.

            In addition, be sure to use the proper safety gear based on the activity or sports you're participating in.

            Do activities that are suited personally for your body. While it may be tempting to get into weight lifting, you may have underlying health issues which will end up doing the body more harm than good.

            Exercise in a safe place. The world is a very bad place these days....

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