The M Factor Fitness motto is ” Serious Training….Serious Results”, which sounds really cool but a lot of people have no idea what this means. So I wanted to take a few minutes and explain what hard training is in terms of burning calories. The harder the exercise, the more calories you burn. Pretty simple concept. If your nutrition and sleeping habits are good, then it stands to reason that choosing higher intensity exercises will give you faster results.
So what exercise to choose? Here is a list of exercises and calories burned in an hour. This is important because a number of these activities most people can’t do for an hour. I can’t jump rope for an hour. So look at the exercise and honestly consider how long you could do it for. This info is taken form the Mayo Clinic website, http://www.mayoclinic.com/health/exercise/SM00109.
Hey Mike, what about an hour of training with you? How many calories will I burn? What an intelligent question! We have actually measured this. I have a client who is a female, mid 30’s and about 150 pounds. She will burn between 550-650 calories per hour. Someone heavier will burn more calories.
One thing to consider in comparing which exercises you should do is look at the benefits outside of burning calories. Working out for an hour with me hits cardio, strength training and shaping, core stability, flexibility and burns a bunch of calories. This is not the training you see at the gym. we don’t do a set then make a phone call or wander over to a water fountain. This is an hour of solid training.
For example, running really isn’t going to do anything for muscle toning or core strength. If anything, it is an exercise that breaks down the body more than build it up. So please use running as means of building up cardio and burning calories, not toning or strengthening.
Bowling??? Well other than giving you a reason to make Big Lebowski references, I really can count it as exercise.
I have actually seen charts that tell you how many calories you burn while washing your dog! No, I am serious.
p.s. If you go around counting how many calories you burn sleeping, brushing your teeth, washing your dog, checking your email, you have way too much time on your hands.
|Activity (1-hour duration)||Weight of person and calories burned|
|160 pounds (73 kilograms)||200 pounds (91 kilograms)||240 pounds (109 kilograms)|
|Aerobics, high impact||533||664||796|
|Aerobics, low impact||365||455||545|
|Bicycling, < 10 mph, leisure||292||364||436|
|Football, touch or flag||584||728||872|
|Golfing, carrying clubs||314||391||469|
|Resistance (weight) training||365||455||545|
|Running, 5 mph||606||755||905|
|Running, 8 mph||861||1,074||1,286|
|Softball or baseball||365||455||545|
|Tae kwon do||752||937||1,123|
|Walking, 2 mph||204||255||305|
|Walking, 3.5 mph||314||391||469|
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
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Visit me at http://www.mfactorfitness.com Michael Medvig