List Of Exercises & The Calories Burned

Fitness is broken down into three categories: aerobic capacity, strength and flexibility. There are exercises for each area and depending on the amount of energy expended or muscles used they burn different amounts of calories. Aerobic exercise burns more calories than anaerobic, but in the long run muscle-building exercises will burn more calories because muscle burns more calories than fat.

Running

Running on a treadmill burns more calories than using other aerobic machines, according to the American Council on Exercise (ACSM). Running in general, whether on a treadmill or on the street, is one of the most efficient calorie-burning cardiovascular exercises. For a person who weighs 145 lb, running for 30 minutes at a moderate pace of six miles per hour burns approximately 348 calories.

Swimming

Swimming is an aerobic exercise that is easy on the joints. Swimming is a low-impact endurance activity that helps lower blood pressure as well as burning lots of calories, according to the American Council on Exercise (ACE). Depending on swimming pace and body weight the amount of calories burned ranges from 218 calories for casual swimming to 725 calories for a vigorous swim. These amounts are based on a body weight of 145 lb and duration of 30 minutes.

Aerobics

Aerobic step and dance classes are fun and low-impact. These are great classes for people who do not like to run or who have joint problems. Step aerobics do not burn as many calories as swimming and running, but they have cardiovascular benefits and lower low-density lipoprotein cholesterol (LDL, the bad cholesterol). For someone around 145 lb performing 30 minutes of moderate aerobic dance or step aerobics, the calorie burn is approximately 218 calories.

Weight Lifting

Weight lifting calorie expenditure can be calculated by the equation RMR/24 (resting metabolic rate) x MET (metabolic equivalent task) = hourly calorie burn. The MET for weight lifting is 6 for vigorous activity and 3 for moderate activity. The easiest way to get RMR is by using an online calculator.
For a 38-year-old man weighing 145 lb and standing 5 feet 5 inches tall, vigorously pumping iron for 60 minutes, the equation is 2,116 (RMR) divided by 24 hours = 88 times 6 (MET), which gives us 529 calories burned in an hour.
Weight lifting has the added benefit of increasing the body's metabolism by building muscle. This increases the amount of calories burned even at a resting state.

Yoga

Yoga is good for stretching and toning the muscles. It is also a low-impact exercise with lower calorie expenditures. Depending on the type of yoga practiced, the calories vary from 175 per hour for hatha yoga to 630 calories per hour for Bikram yoga. Other types of yoga weigh in at 300 calories per hour for ashtanga and 445 calories per hour for vinyasa.