The most common exercises that people perform are walking, running, biking and swimming. The American College of Sports Medicine recommends that you complete at least 30 minutes of moderate, talking-pace, cardiovascular activity at least five days per week for cardiorespiratory fitness. These four common exercises can be used to meet this goal for training your heart and lungs; furthermore, these exercises can be included in a weight loss program because they burn calories as well.
Walking
Walking is one of the simplest forms of exercise and can be performed practically anywhere. The Mayo Clinic notes that one hour of walking at 3.5 mph burns 277 calories if you weigh 160 lbs., 346 calories if you weigh 200 lbs. and 414 calories if you weigh 240 lbs. Walking slower, at 2 mph, burns 183 calories, 228 calories and 273 calories at the same respective weight levels.
Running
Running or jogging are both more vigorous than walking and as a result burn more total calories per hour. The Mayo Clinic notes that running at a speed of 8 mph burns 986 calories, 1,229 calories and 1,472 calories per hour for individuals weighing 160 lbs., 200 lbs. and 240 lbs. respectively. A jog, at 5 mph, burns 584 calories, 728 calories and 872 calories per hour at those same weight levels.
Biking
Leisurely biking can be a less impactful form of cardiovascular exercise as the bicycle frame supports your weight. You may need to practice cycling and slowly increase your intensity so that your leg muscles can handle the workload. You can bike indoors or outdoors. Expect to burn 292 calories per hour if you weigh 160 lbs., 364 calories per hour if you weigh 200 lbs. and 436 calories if you weigh 240 pounds if you bike at a leisurely pace.
Swimming
Swimming is a non-weight-bearing exercise, which means less stress is placed on the joints when performing the activity. Swimming for exercise is typically done by performing laps in a swimming pool. The Department of Health Services at the University of Wisconsin states that moderate-effort lap swimming burns 472 calories per hour for a 130 lb. person, 563 calories for a 155 lb. person and 690 calories for a 190 lb. person.
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