Research has shown that dieting alone will not produce permanent weight loss. Any successful weight-loss program should emphasize both what you eat and how you exercise.
Don't just sit around wondering when those extra pounds will come off. Check with your physician first to see if you're ready for exercise, then get moving with the "moderate" and "vigorous" calorie burners in the following table.
Calories Burned by Various Activities
| Activities |
Energy Costs (cal./hr.) |
| Sedentary (60-150 cal./hr.) |
|
| Sitting, writing, card playing, etc. |
114 |
| Lying down or sleeping |
90 |
| Sitting quietly |
84 |
| Moderate (150-350 cal./hr.) |
|
| Golf (twosome, carrying clubs) |
324 |
| Tennis (recreational, doubles) |
312 |
| Swimming (crawl, 20 yds./min.) |
288 |
| Volleyball (recreational) |
264 |
| Horseback riding (sitting trot) |
246 |
| Light housework, cleaning, etc. |
246 |
| Dancing (Ballroom) |
210 |
| Walking (2 mph) |
198 |
| Bicycling (5 mph) |
174 |
| Canoeing (2.5 mph) |
174 |
| Vigorous (350 + cal./hr.) |
|
| Circuit weight training |
756 |
| Cross-country skiing (5 mph) |
690 |
| Jogging (10 min. mi., 6 mph) |
654 |
| Bicycling (13 mph) |
612 |
| Racquetball |
588 |
| Aerobic dancing |
546 |
| Swimming (crawl, 45 yds./min.) |
522 |
| Football (touch, vigorous) |
498 |
| Basketball |
450 |
| Tennis (recreational, singles) |
450 |
| Scrubbing floors |
440 |
| Ice-skating (9 mph) |
384 |
| Roller Skating (9mph) |
384 |
SOURCE: Adapted from Exercise & Weight Control (Washington, D.C.: President's Council on Physical Fitness and Sports, 1986).
NOTE: Hourly estimates based on values calculated for calories burned per minute for a 150-pound person.
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