Tuesday, July 10, 2007

Not a gerbil in a wheel. Calculating cardio alternatives

Cardio is an important component of a healthy lifestyle, but it tends to be very challenging when it come to finding the motivation to do it. By incorporating a variety of exercises and activities into your routine, you can help prevent the boredom that comes with doing the same thing each day. Different activities utilize various combinations of muscle groups and intensity levels, therefore burning different amounts of calories per session.

The table below runs down (on average) the number of calories that various exercises burn, which depend on both the activity itself, and the weight and sex of the participant. Try some of the ideas below to spice up your workout routine and keep it interesting.

30-Minute Workout Female 140
lbs.
Female 165
lbs.

Female 190
lbs.

Male 170 lbs.
Male 190 lbs. Male 210 lbs.
Moderate Walking 94
116 138 111 128 145
Brisk Walking 115 141 166 136 156 176
Jogging 6.7 mph 419 499 578 505 568 632
Running 8.5 mph 545 648 750 659 740 821
Racquetball 250 300 350 300 340 379
In-line skating 461 548 636 556 626 695
Swimming 250 300 350 300 340 379
Weightlifting 81 101 121 96 111 126
Stationary Biking 250 300 350 300 340 379
Circuit training 292 349 407 352 397 442
Jumping rope 376 449 521 300 511 568
Stationary Rowing 250 300 350 300
340 379
Tennis
(singles)
292 349 407 352 397 442
Golfing
(walking
with clubs)
145 176 206 172 196 221
Soccer
(casual)
250 300 350 300 340 379
Basketball 208 250 292 249 282 315
Aerobics
(low impact)
167 200 235 198 225 252

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