Monday, September 20, 2010

Choose your ammo..

*My 100th post*

For my grapefruit diet friend.

source



Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Exercise along with cutting calories helps boost your weight loss. Exercise is also important for maintaining your weight and not regaining weight.
For most healthy adults, the Department of Health and Human Services recommends:
  • At least two hours and 30 minutes a week of moderate aerobic activity (think brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (such as running) — preferably spread throughout the week.
  • Strength training exercises at least twice a week.

As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to increase your activity even more.
This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.
Activity (1-hour duration)Weight of person and calories burned
160 pounds (73 kilograms)200 pounds (91 kilograms)240 pounds (109 kilograms)
Aerobics, high impact 511 637 763
Aerobics, low impact 365 455 545
Aerobics, water 292 364 436
Backpacking 511 637 763
Basketball game 584 728 872
Bicycling, < 10 mph, leisure 292 364 436
Bowling 219 273 327
Canoeing 256 319 382
Dancing, ballroom 219 273 327
Football, touch, flag, general 584 728 872
Golfing, carrying clubs 329 410 491
Hiking 438 546 654
Ice skating 511 637 763
Jogging, 5 mph 584 728 872
Racquetball, casual, general 511 637 763
Rollerblading 913 1,138 1,363
Rope jumping 730 910 1,090
Rowing, stationary 511 637 763
Running, 8 mph 986 1,229 1,472
Skiing, cross-country 511 637 763
Skiing, downhill 365 455 545
Skiing, water 438 546 654
Softball or baseball 365 455 545
Stair treadmill 657 819 981
Swimming, laps 511 637 763
Tae kwon do 730 910 1,090
Tai chi 292 364 436
Tennis, singles 584 728 872
Volleyball 292 364 436
Walking, 2 mph 183 228 273
Walking, 3.5 mph 277 346 414
Weightlifting, free weight, Nautilus or universal type 219 273 327

11 comments:

  1. This is great and very helpful! thanks so very much for sharing this:)

    Take care

    zainab1
    AuNaturale007.blogspot.com

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  2. YEAH! Happy 100th! *tossing confetti* Thanks for the info very interesting....

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  3. Thanks for sharing! I need to get off this couch and off this computer and get moving!

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  4. Ladies you are all welcome and thank u for stopping by :)

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  5. Now we need the corresponding chart....ummm...1 bag of Cheetos = 1 hour of weightlifting? lol. I'm having a really hard time keeping my weight down after losing it. Too much snacking I guess. Gotta get back on track. Thanks for the info!

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  6. @ CLAMCO- lol...i'm a snackaholic myself :)

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  7. Hi Vee. You're doing a good job, it looks like. I have a spreadsheet where I input what I did for the entire 24 hour day (including sleeping - 2 calories per minute) and it calculates my total calories used in that day. I take the calories I eat during the day and add 3,500 to it to find out exactly how many calories I need to burn before bed to lose weight. I'm usually pretty close.

    Vee at http://veegettinghealthy.blogspot.com

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  8. Congrats! on your 100th posts. You have worked really hard to achieve your goals and it shows :)
    Thanks for the great post.

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Thanks for stopping by!