In general, a person who is active at a moderate intensity level should be able to raise his heart rate and break a sweat but also converse comfortably while engaging in the activity. The American College of Sports Medicine recommends Americans perform moderately intense cardiovascular exercise 30 minutes daily, five days a week.
Walking
Walking can be casual, moderate or vigorous depending upon speed and incline or terrain level and other factors. For most individuals, brisk walking is a moderate physical activity, while running is a vigorous physical activity. A person who weighs 130 lbs. burns approximately 195 calories per hour walking at a pace of 3.0 miles per hour on a fairly flat surface. A person who weighs 180 lbs. burns more calories, about 270 total per hour walking at the same pace. Increasing the pace to 3.5 miles per hour on a flat surface increases caloric expenditure to 224 per hour for the 130 lb. person and to 311 calories for the 180 lb. individual.
Cycling
Like walking, cycling may be light, moderate or vigorous depending upon speed, incline and whether it is indoor or outdoor cycling. An individual weighing 130 lbs. burns about 472 calories in one hour cycling outdoors, at a moderate pace--or about 12 to 13.9 miles per hour. At the same pace, an 180 lb. person burns approximately 654 calories in one hour. You expend fewer calories, in general, during light stationary cycling. In one hour, a 130 lb. individual may burn 325 calories while a 180 lb. individual burns approximately 450 calories.
Low-Impact Aerobics
Step and high-impact aerobics, that involve constant climbing on an elevated surface and/or jumping, are considered vigorous activities and burn more calories per hour than low-impact aerobics. While low-impact aerobics often involve large arm and leg movements, in general, this type of aerobic activity does not include jumping. An individual weighing 130 lbs. expends roughly 295 calories engaging in a low-impact aerobics routine for one hour. An individual who weighs 180 lbs. burns more calories per hour performing the same exercise routine, approximately 410.
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