How much calories can you burn during your activities
The number of calories you burn depends upon your weight, the activity you are doing and the intensity level you are exercising at. Any activity that you perform can be done at a variety of intensity levels. If you exercise at a higher intensity level, you will be working harder, expending more energy and burning more calories than someone who is not working quite so hard.
Here¡¯s the table obtained from Reebok Instructor News, Volume 4, Number 2, 1997 showing how much can you burn during 10 minutes.
Activity & Calories/10 min.
125 lbs
150 lbs
175 lbs
200 lbs
Aerobics (traditional at high intensity)
95
115
134
153
Gardening
41
49
57
65
Racquetball
75
90
105
120
Running (9 min/mile)
109
131
153
174
Shopping
35
42
49
56
Sitting (reading or watching TV)
10
12
14
16
Sleeping
10
12
14
16
Standing (light activity)
20
24
28
32
Volleyball
28
34
40
45
Walking (15 min/mile)
44
52
61
70
Walking upstairs
150
175
202
229
Activity & Calories/10 min
123 lb women
170 lb man
Basketball
77
106
Cycling (5.5 mph)
36
49
Cycling (9.4 mph)
56
74
Cycling (racing)
95
130
Dance Exercise (High Impact Aerobics)
94
124
Dance Exercise (Low Impact Aerobics)
80
105
Football
74
102
Racquetball
76
107
Rope Skipping (slow)
82
116
Rope Skipping (fast)
100
142
Running (8 min/mile)
113
150
Running (11 1/2 min/mile)
76
100
Skiing (Cross Country)
80
106
Stairmaster
88
122
Step Aerobics (4 inch bench)
48
66
Step Aerobics (6 inch bench)
58
80
Step Aerobics (8 inch bench)
67
92
Step Aerobics (10 inch bench)
75
104
Soccer
78
107
Swimming (back stroke)
95
130
Swimming (breast stroke)
91
125
Swimming (fast crawl)
87
120
Swimming (slow crawl)
95
130
Swimming (side stroke)
68
90
Swimming (treading water)
35
48
Tennis (singles)
61
81
Volleyball
28
39
Weight training (super circuit)
104
137
Weight training (muscular strength)
44
60
Weight training (muscular endurance)
58
80
Walking (3.5 mph)
45
59
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