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Calories Burnt
Calories Burnt
Various Exercises and the Calories They Burn
Runners and participants in other sports often wonder, "How many calories am I burning?". In her book Beyond Diet...Exercise Your Way To Fitness and Heart Health, Lenore R. Zohman, MD, provides the answers.
Dr. Zohman's work covers a broad spectrum of activities. At the low end, she calculates that an individual can burn between 72-84 calories per hour (CPH) merely sitting and conversing. You may wonder what accounts for the range. Perhaps heated discussions about politics might cause one to approach the 84 cph threshold? Not exactly. People who weigh more burn calories at a higher rate , given the same activity.
The bottom line is that if you weigh 110 lbs., no matter how energetically you sit and converse your efforts will still result in a burn rate of 72 calories per hour. Of course, if that's all you do, the probability of a low body weight is the only thing likely to be slim. To increase the number of calories burned, you must become more active. Here are some common activities and their respective burn rates.
240-300 CPH - Bowling and Golfing (without power cart) fit into this range. Throw in a couple of hot dogs with beverages at the snack bar or clubhouse, and you may have to add a few hours to break even. The intermittent nature of these sports keeps the rate down.
360-420 CPH - Walking (3.5-4 MPH), Volleyball, Cycling (8-10MPH), Tennis, are all sports which burn a moderate level of calories. Bear in mind that these standards assume a full hour of activity.
480-600 CPH - Run/jog (12 min./mile), Cycle (12MPH), Aerobics, and Downhill Skiing each fall into this group. And, no - don't count the chairlift ride up the mountain into your total time. The calorie police have ways of finding out such things.
Over 660 CPH - Running (10 min./mile or faster), Swimming, Racquetball, Squash and Handball will each get the athlete up into a high calorie burning zone. The range for burning calories while running was further examined in Exercise and Physiology, (Lea & Febiger, 1986). It showed that a 150 lb. person, burned 680 CPH at a pace of 9:41 mins./mile. That same individual running at a 6:02 pace would burn nearly 1100 CPH.
What is the best exercise to participate in? That's easy. It's the one which you personally enjoy so much that you really look forward to doing it each time out. And, don't forget - you can even burn a few calories just talking about it!
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