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Aerobic Exercise
How many calories does aerobic exercise burn?
The number of calories that you burn varies with the activity, duration and intensity of the workout. The table below is from the American Council on Exercise. Calories are given for one minute of activity. This is just an estimate of how many calories your body burns during these activities below.
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Activity and calories/minute |
120 pounds |
140 pounds |
160 pounds |
180 pounds |
200 pounds |
220 pounds |
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Aerobics class |
7.4 |
8.6 |
9.8 |
11.1 |
13.3 |
15.2 |
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Basketball |
7.5 |
8.8 |
10 |
11.3 |
13.5 |
15.7 |
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Cycling (10 mph) |
5.5 |
6.4 |
7.3 |
8.2 |
9.1 |
10.2 |
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Golf (carry clubs) |
4.6 |
5.4 |
6.2 |
7.0 |
7.8 |
8.6 |
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Golf (power cart) |
2.1 |
2.5 |
2.8 |
3.2 |
3.6 |
4.0 |
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Hiking |
4.5 |
5.2 |
6.0 |
6.7 |
7.4 |
8.1 |
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Jogging |
9.3 |
10.8 |
12.4 |
13.9 |
14.3 |
15.8 |
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Running |
11.4 |
13.2 |
15.1 |
17.0 |
18.9 |
20.8 |
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Skating |
5.9 |
6.9 |
7.9 |
8.8 |
9.7 |
10.6 |
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Skiing (cross-country) |
7.5 |
8.8 |
10.0 |
11.3 |
13.6 |
15.9 |
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Skiing (downhill and water) |
5.7 |
6.6 |
7.6 |
8.5 |
9.4 |
10.3 |
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Swimming |
7.8 |
9.0 |
10.3 |
11.6 |
12.9 |
13.2 |
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Tennis |
6.0 |
6.9 |
7.9 |
8.9 |
9.9 |
10.9 |
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Walking |
6.5 |
7.6 |
8.7 |
9.7 |
10.7 |
11.7 |
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Weight Training |
6.6 |
7.6 |
8.7 |
9.8 |
10.9 |
12.0 |
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A heart monitor gives an accurate account of calories burned. You can purchase a heart monitor for as little as 50 dollars and up to over 350 dollars. A heart monitor allows you to estimate total calories burned during aerobic and weightlifting exercises.
Here are four cardiovascular fat-burning secrets
1. Interval Training -- Interval training combines brief periods of high-intensity exercise with periods of lower-intensity exercise in the same workout. Intervals not only increase your cardiovascular efficiency, but burn more calories and fat in the process. Lower-intensity exercise such as walking allows for recovery so that you can work harder during the higher-intensity intervals.
For example, simply start by alternating between walking and running. Walk for five minutes to warm up, and then run one minute, followed by two minutes of walking. Repeat the running and walking sequence for the duration of your workout. As you become more conditioned, decrease the length of low-intensity recovery periods (walking) and increase working intervals (jogging or running). (Caution: If you are a new exerciser, vary your walking speeds for intervals before introducing running.
2. Walk faster or jog. The more intensity you put in the more calories you burn.
3. Increase the incline on the treadmill. You may not want to do this if you have knee problems.
4. Take your hands off of the rails of the treadmill or elliptical machine. This helps burn 30% more calories.
The sample workouts and exercises are combinations of cardiovascular and weightlifting exercises. If you are a member of a gym, a professional can properly show you how to perform the exercises. When putting a workout together, concentrate on exercises for your entire body. You may add additional exercises to target problem areas. Make sure you do not neglect your other muscles while targeting one area. A complete and balanced workout plan is a MUST for the complete body. Stretching is also important when performing these exercises.