Exercise articles written and submitted by fitness experts.

Printable Calorie Burning Chart

How many calories are you you burning during your workout? The number of calories that you burn varies with the activity, duration and intensity of the workout. The table below is from the American Council on Exercise. Calories are gien for one minute of activity. This is just an estimate of how many calories your body burns during these activities below.

 

.

Activity and calories/minute

120 pounds

140 pounds

160 pounds

180 pounds

200 pounds

220 pounds

Aerobics class

7.4 8.6 9.8 11.1 13.3 15.2

Basketball

7.5 8.8 10 11.3 13.5 15.7

Cycling (10

mph)

5.5 6.4 7.3 8.2 9.1 10.2

Golf (carry

clubs)

4.6 5.4 6.2 7.0 7.8 8.6

Golf (power

cart)

2.1 2.5 2.8 3.2 3.6 4.0

Hiking

4.5 5.2 6.0 6.7 7.4 8.1

Jogging

9.3 10.8 12.4 13.9 14.3 15.8

Running

11.4 13.2 15.1 17.0 18.9 20.8

Skating

5.9 6.9 7.9 8.8 9.7 10.6

Skiing (crosscountry)

7.5 8.8 10.0 11.3 13.6 15.9

Skiing (downhill

and water)

5.7 6.6 7.6 8.5 9.4 10.3

Swimming

7.8 9.0 10.3 11.6 12.9 13.2

Tennis

6.0 6.9 7.9 8.9 9.9 10.9

Walking

6.5 7.6 8.7 9.7 10.7 11.7

Weight Training

6.6 7.6 8.7 9.8 10.9 12.0

How to Set Long Term Fitness Goals

It is important to set long-term fitness goals so you can have an idea of the body you want to achieve. Long-term results would be anywhere from three months to a year. When making your goals, make sure they are realistic. Don't set silly goals of 50 pounds in one month to attend a reunion.  Here are some example of long-term fitness goals you can set.

Examples of Long-term fitness goals

 

  • Losing 30 pounds in 4 months

  • Jog 2 miles straight outside in 3 months

  • Workout for an hour doing cardio and weight lifting exercises

  • Ride the elliptical machine at 125 strides per minute at level 8

  • Do 25 push ups

 

  • Fit into a dress you have not worn since college

 

How to Set Short Term Fitness Goals

In order to keep yourself motivated, it is important to set short terms fitness goals. You fitness goals for be for a few week up to a few months. Here are some example of short-term fitness goals.

 

  • Go to the gym at least 3 times a week

  • Jog on the treadmill for 5 minutes straight

  • Increase the amount of reps you can do with the same weight

  • Workout at least 30 minutes during a workout session

  • Start working out with weights

  • Doing a different machine than you are use too

  • Ride stationary bicycle at a higher rpm than a week before

 

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