The American Heart Association recommends that individuals perform at least 30 minutes of moderate physical activity on all or most days of the week to help lower the risk of developing cardiovascular disease. Evidence suggests that regular moderate exercise can also help prevent diabetes, aid in weight loss, improve mood, lower triglyceride levels and reduce total cholesterol levels while increasing HDL, or good cholesterol levels. The number of calories burned while exercising depends on the activity performed, the intensity of the activity, the duration of the activity and body weight, according to the Wake Forest University Baptist Medical Center.
Cycling
A 150-pound individual who cycles at a 10 to 11.9 mph pace burns approximately 204 calories during a 30-minute workout. The same individual cycling for 30 minutes burns 272 calories at a 12 to 13.9 mph pace, 340 calories at a 14 to 15.9 mph pace and 409 calories at a 16 to 19 mph pace.
Hiking
A 150-pound person hiking for 30 minutes expends about 204 calories.
Running
A 150-pound man running at a 12-minute-per-mile pace burns close to 272 calories during a 30-minute workout. The calorie expenditure for a 30-minute workout goes up to 340 if he runs 10-minute miles, 409 with 8.5-minute miles, 477 with 7-minute miles, 511 at 6.5-minute miles and 545 at 6-minute miles.
Swimming
The same individual expends approximately 272 calories swimming for 30 minutes if he's backstroking or freestyle swimming at a moderate pace. A 30-minute breaststroke workout burns about 340 calories, and the expenditure goes up to 374 calories for a butterfly workout.
Walking
A 150-pound individual walking at a 3 to 4 mph pace burns around 136 calories during a 30-minute workout.
Yoga
A 150-pound person practicing yoga for 30 minutes expends approximately 136 calories.
Team Sports
Obviously the number of calories an individual burns while playing a team sport depends on the level of competition and the individual's involvement, but during a 30-minute workout the average 150-pound person will expend 102 calories playing volleyball, 170 calories playing baseball, 204 calories playing basketball, 238 calories playing soccer and 272 calories playing hockey, football or lacrosse.
Gym Exercises
The number of calories expended while exercising at the gym varies depending on the activity. During a 30-minute workout, a 150-pound woman can expect to burn 204 calories doing dance aerobics, 238 calories enduring high-impact aerobics, 340 calories practicing judo, karate, kick boxing, taekwando, or jujitsu and 409 calories boxing or playing squash.
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