Calories used in exercise?
eileen brewster
certain types of exercises; are there any general guidelines that can
be used to determine this? I have always used the 100 calories burned
per mile of distance covered as a guideline; how about swimming (here
I have used the one mile of swimming equals five miles of running..
how does this translate into calories burned) or bike riding or
walking stairs or other less obvious types of exercise? Does the
calories burned change over time.. first 15 minutes of exercise you
burn calories at a different rate than exercise that extends over
longer periods of time? Any help or thoughts on this subject would be
appreciated. Steve (feel free to e-mail me directly)
Steve Soberski
sobe...@nrcdec.nrc.state.ne.us
Somnolent
brewster) writes:
Calories burned during any activity (including exercise) are the product
of:
Intensity of exercise x body wt = calories burned
The usual units of measurement are: METS for intensity and KG for body wt.
Of course, the obvious next question is: How do you calculate the
intensity of an activity. There are several formulae for doing this as
well as reference tables which list a variety of activities. One of the
most widely used sources was published by McArdle, Katch & Katch in their
textbook on exercise physiology. Unfortunately, this list leaves out many
exercise activities. But here are some examples:
Activity Kcal/ min/ kg
Swimming, crawl, slow 0.128
Swimming, crawl, fast 0.156
Volleyball 0.050
Tennis 0.109
Cycling, 5.5 mph 0.064
Cycling, 9.4 mph 0.100
Cycling, racing 0.169
Golf 0.085
Running, 9 min mile 0.193
Running, 8 min mile 0.208
Running, 7 min mile 0.228
Running, 6 min mile 0.252
Walking, 3 mph 0.053
Walking, 4 mph 0.068
Walking, 5 mph 0.120
Just multiply the number times your body wt (in kilograms) times the
number of minutes exercised to *estimate* total calories burned.
For all practical purposes, length of time exercising does not affect
calories expended, since this is related to intensity of effort.
Rick Gerwin