Calories have a bad reputation. Calories are to blame for excess weight gain and are the reason people do not eat certain foods. Put simply, a calorie is a unit of energy. Your body converts the calories from the foods you eat into energy for your daily activities. Your organs use calories as your heart pumps, your digestive system processes foods and your brain functions. You are not consciously required to do anything for this automatic calorie usage. To use extra calories, increase your activity level. One hour of aerobic exercise such as walking, biking, dancing or swimming elevates your heart rate and burns calories. The number of calories varies depending on your body weight, your exercise intensity and your fitness level.
Step 1
Burn the most calories per hour with running. Run at a 7-mph pace and burn 684 calories if you weigh 120 lbs., 792 calories if you weigh 140 lbs., 906 calories if you weigh 160 lbs. or 1,020 calories if you weigh 180 lbs. Run at a constant pace for the entire 60 minutes.
Step 2
Decrease your running speed to a 5 mph jog and run continuously for 60 minutes. Burn 558 calories at 120 lbs., 648 calories at 140 lbs., 744 calories at 160 lbs. and 834 calories at 180 lbs.
Step 3
Swim for an hour at a moderate pace. Keep swimming for the entire hour and do not take a break at the sides of the pool. Burn 468 calories at 120 lbs., 540 calories at 140 lbs., 618 calories at 160 lbs. and 696 calories at 180 lbs.
Step 4
Participate in an aerobic dance or group exercise class that keeps you moving for the entire hour. Burn 444 calories at 120 lbs., 516 calories at 140 lbs., 588 calories at 160 lbs. and 666 calories at 180 lbs.
Step 5
Walk for an hour at a brisk pace of 4 mph. Burn 390 calories at 120 lbs., 456 calories at 140 lbs., 522 calories at 160 lbs. and 582 calories at 180 lbs.
Step 6
Ride a bicycle at a moderate, 10 mph, pace for an hour. Burn 330 calories at 120 lbs., 384 calories at 140 lbs., 438 calories at 160 lbs. and 492 calories at 180 lbs.
Tips and Warnings
- Increase your heart rate during your aerobic activities to reach approximately 60 to 80 percent of your maximum heart rate. Determine your MHR by subtracting your age from 220. Multiply your MHR by 60 and 80 percent to calculate your exercise target heart rate range.
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