When it comes to burning calories, most of us want to get as much mileage out of our exercise as possible. For many, the more calories we burn, the better we feel about our workout. While energy expenditure should not be the only measure of a good workout (remember, it is good for you and makes you feel pretty good, too), it is helpful to know how many calories you burn during a particular activity. With exercise, it is true that you get out of it what you put into it. Simply burning more calories will take you only so far down the road to better health.
A well-balanced, low-fat diet, plenty of rest, and a healthy attitude are also essential. And, of course, doing all things in moderation – even exercise. Reading The Chart The figures on this chart correspond to how many calories individuals of various weights burn per minute during different activities.
Multiply this number by how many minutes you perform a given activity. For example, a 160-pound man jogging will burn about 12.4 calories per minute, or 372 calories during a 30-minute jog.
There are a few things you should keep in mind while reviewing this chart. With exercise, it is true that you get out of it what you put into it. Simply showing up for class and going through the motions is not going to do you much good.
To get the most out of your exercise session, give it your all, even if your all is less than what others might be doing. And do not forget to look for little ways to increase the number of calories you burn each day. You might be surprised to learn that it is possible to burn more calories simply by becoming more active in your daily life.
Doing things like taking the stairs, walking to the mailbox instead of driving, and doing chores around the house are great ways to burn additional calories.
| Activity Calories/min. | 120 lb. | 140 lb. | 160 lb. | 180 lb. |
| Basketball | 7.5 | 8.8 | 10.0 | 11.3 |
| Bowling | 1.2 | 1.4 | 1.6 | 1.9 |
| Cycling (10 MPH) | 5.5 | 6.4 | 7.3 | 8.2 |
| Dancing (aerobic) | 7.4 | 8.6 | 9.8 | 11.1 |
| Dancing (social) | 2.9 | 3.3 | 3.7 | 4.2 |
| Gardening | 5.0 | 5.9 | 6.7 | 7.5 |
| Golf (pull/carry clubs) | 4.6 | 5.4 | 6.2 | 7.0 |
| Golf (power cart) | 2.1 | 2.5 | 2.8 | 3.2 |
| Hiking | 4.5 | 5.2 | 6.0 | 6.7 |
| Jogging | 9.3 | 10.8 | 12.4 | 13.9 |
| Running | 11.4 | 13.2 | 15.1 | 17.0 |
| Sitting, quietly | 1.2 | 1.3 | 1.5 | 1.7 |
| Skating (ice and roller) | 5.9 | 6.9 | 7.9 | 8.8 |
| Skiing (cross country) | 7.5 | 8.8 | 10.0 | 11.3 |
| Skiing (water and downhill) | 5.7 | 6.6 | 7.6 | 8.5 |
| Swimming (crawl, moderate pace) | 7.8 | 9.0 | 10.3 | 11.6 |
| Tennis | 6.0 | 6.9 | 7.9 | 8.9 |
| Walking | 6.5 | 7.6 | 8.7 | 9.7 |
| Weight Training | 6.6 | 7.6 | 8.7 | 9.8 |
Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Learn more about ACE FitnessMatters or get your subscription today at our online store. Call (800) 825-3636 for more information.
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