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A Guide To Perfection

Calories Burned 

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 The number of calories you burn depends upon your weight, the activity your are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard. I've included four separate Activity/Calorie tables.The tables should be used as a general guideline (the numbers are approximations). The number of calories you actually burn could be slightly higher or lower depending upon your intensity level and your weight. The first table deals with step aerobics only. Calories are calculated for different step heights based upon a stepping rate of 120 beats per minute for a 120 pound person. If you weigh more than 120 or you are in a faster paced step class, the number of calories you'll burn will be higher than those displayed in the table. If you weight less than 120 or you are in a slower paced step class, you'll burn fewer calories than indicated in the table. The table is just an approximation of the number of calories you expend. If you work at a more intense level (raise your arms above your shoulders, lift your knees all the way to your chest etc...) you will burn more calories than displayed.


The table displayed below is taken from ACE FitnessMatters, Volume 1, Number 4, 1997. Calories are given for 1 minute of activity. To determine approximately how many calories you burn in 1/2 hour. Find the activity and your weight, then multiply the number displayed by 30. If you want to lose weight, try to burn 300 calories per exercise session.


      
Activity & Calories/10 min.


 Aerobics (traditional at high intensity)

 Gardening 

Racquetball 

 Running (9 min/mile) 

 Shopping 

 Sitting (reading or watching TV) 

 Sleeping 

 Standing (light activity) 

 Volleyball 

 Walking (15 min/mile)

 Walking upstairs  
     125 lbs
 

95

 41

75

 109

 35

 10

 10

 20

 28

 44

 150    
     150 lbs 

 
115

 49

 90

 131

 42

 12

 12

 24

 34

 52

 175           
     175 lbs


134

 57

 105

 153

 49

 14

 14

 28

 40

 61

 202           
     200 lbs

 
153

 65

 120

 174

 56

 16

 16

 32

 45

 70

 229         
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