Physical activity is an important part of any effective weight loss program. The Centers for Disease Control and Prevention recommends 150 minutes of physical activity weekly. The type of activity you select, however, makes a difference in calories burned. Activities that are more intense, such as running, burn more calories than less strenuous activities, such as walking. Understanding how many calories are burned during a variety of activities will assist in planning your exercise goals.
Walking, Jogging and Running
Low-impact activities, such as walking, burn the least amount of calories. Expect to burn about 183 calories an hour for a 160-lb. person, walking at 2 mph. Heavier people burn more calories an hour and lighter people burn less. This applies to all activities. For example, walking at 2 mph for a 200 lb. person burns 228 calories an hour; for someone weighing 240, this goes up to 273 calories. Increase your pace to 3.5 miles an hour and burn 277 calories an hour for a 160 lb. person and 346 calories an hour for a 200 lb. person, according to MayoClinic.com.
Jogging at a pace of 5 mph burns 584 calories an hour. If you can run at a pace of 8 mph hour, calories burned increase to 986.
Sports Activities
Sports activities are a fun way to burn calories, without it feeling like work. These activities also shed a high amount of calories. For example, playing football burns 584 calories an hour for a 160-lb. person, according to MayoClinic.com. Swimming burns 511 calories an hour and playing softball or baseball burns 365 calories an hour. Expect to shed about 292 calories an hour playing volleyball.
Recreational Activities
Getting outdoors with friends is another way to burn calories. For example, cross-country skiing sheds 511 calories an hour for a 160-lb. person, and 637 for someone weighing 200 lbs. If you enjoy downhill skiing, you'll burn slightly fewer, about 365 calories an hour if you weigh 160. Schedule a recreational hike to shed 438 calories an hour or visit your local ice skating rink to burn 511 calories an hour. If you enjoy playing golf, this is another effective way to workout. Golfing burns 329 calories an hour, if you carry your own clubs.
Strength Training
Strength training is an important part of your overall fitness plan. It doesn't just burn calories when you're working out; your body is able to burn more calories all day long. Strength training also develops stronger bones and helps sharpen your focus, according to MayoClinic.com. Management of chronic health conditions, such as depression, obesity and back pain are also improved with stronger muscles. Lifting free weights will burn about 219 calories an hour.
Member Comments