Burn, Baby, Burn
Average Calories Expended Through Exercise
Numerous studies have proven that consuming fewer calories can extend lifespan and slow the effects of aging both on the brain and the body. Combine that with the myriad effects of exercise – from increasing fat-burning muscle mass to addressing depression and anxiety – and there's simply no reason we all can't take action to improve our well-being by at least watching our calories in and calories out.
No one should overly restrict his or her calories, and many nutritionists follow this adage: "Don't count calories, but calories do count." Hence we should at least have an awareness of how many calories we're taking in, how many we're burning, and the effects of both.
Thus we've compiled a very general chart of caloric expenditure during various typical exercises. Keep in mind the variances, however: bodyweight including muscle mass versus fat, intensity of activity, age, and length of time exercising each play a role in the number of calories burned. We offer this only as a general gauge of how much energy is required for activities from jogging on a treadmill, to pedaling on an exercise bike, to stepping on an elliptical trainer.
Most important is to engage in physical activities you enjoy, eat healthful foods you like, and be mindful of your body, mind, and spirit.
|Activity||Calories Burned Per Hour
|130 Lbs||155 Lbs||180 Lbs||205 Lbs|
|Leisure Bicycling, <10mph||236||281||327||372|
|Elliptical Trainer (Moderate Effort)||562||670||777.6||886|
|Rowing Machine (Moderate)||413||493||572||651|
|Running (10 min/mile)||590||704||817||931|
|Jogging (12 min/mile)||472||563||654||745|
|Martial Arts (Tae Kwan Do)||590||704||817||931|
|Rope Jumping (Slow Pace, <100 Skips a Minute)||472||563||654||745|
|Walking (Brisk, 3.5 mph)||224||267||311||354|