CALORIE CHARTS

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The above chart is an approximate guide to the length of time it would take you to expend 1,000 calories, whilst walking.

As an example, a 45-kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories.

In order to increase your calorie expenditure each week, aim to walk either for a longer period, or wear a lightly weighted backpack to increase the workout. Look in Bodywork's, for other exercises.

Use the calorie expenditure chart, to workout how long it will take you to permanently lose those excess calories. Remember walking is the slowest calorie burner on the chart, and that each lb. of body fat is equal to 4,100 calories. You can not lose 10 lb. in fat in a week, however you can in fluid and muscle protein. Avoid dieting like this, just "EXERCISE".

Remember the higher percentage of lean muscle tissue you have, the easier it is for you to lose weight, in the form of body fat.

CALORIE EXPENDITURE CHART PER HOUR
FOR VAROIUS ACTIVITIES

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BODY WT. KG	44 97	50 110		56 123		62 137		68 159		74 163		80 176		86 190		92 203		98 216		104 229		110 242		116 255		122 269
ACTIVITY/ LB.
Badminton	265	300		325		360		395		430		465		500		535		570		600		635		665		700
Baseball	210	225		240		255		270		285		290		305		320		335		350		365		380		395
Badminton	265	300		325		360		395		430		465		500		535		570		600		635		665		700
Baseball	210	225		240		255		270		285		290		305		320		335		350		365		380		395
Basketball Competitive	365 390	415 445		460 500		510 550		565 600		610 655		660 710		710 760		760 810		805 865		855 910		905 960		950 1010		995 1065
Boxing	400	455		510		565		620		675		730		785		840		895		950		1005		1055		1110
Circuit Training	350	380		410		440		470		500		530		560		590		620		650		680		710		740
Cycle @ 12 mph Racing	360 450	390 510		425 570		460 630		495 690		530 750		565 810		600 870		635 930		670 990		705 1050		740 1110		775 1170		810 1230
Dancing	270	295		320		345		370		395		420		445		470		495		520		545		570		595
Remember that these are only guidelines, your lean muscle percentage, skill and fitness level will alter your expenditure.
Field Hockey	360	405		450		500		545		590		635		680		725		770		815		860		905		950
Football	355	400		445		490		535		580		625		670		715		760		805		850		895		940
Golf	230	260		290		320		350		380		410		440		470		500		530		560		590		620
Horse Riding	240	275		310		345		370		405		440		475		510		545		580		615		650		685
Rowing Crew	600	660		720		780		830		890		940		1000		1060		1120		1180		1235		1295		1345
Running 6.5 mph @ 10 mph	425 620	480 690		535 765		590 835		650 900		705 965		760 1035		820 1100		875 1170		930 1235		985 1300		1045 1365		1100 1430		1160 1495
Skating (inline)	250	285		320		355		380		410		445		480		515		550		590		625		660		700
Skiing (piste)	295	335		375		415		455		495		535		575		615		655		695		735		775		815
Squash	515	580		645		710		785		850		915		980		1045		1110		1175		1240		1305		1370
Swimming Slow Fast laps	230 400	260 445		290 490		320 535		350 580		380 625		410 670		440 705		470 750		500 795		530 840		560 885		590 930		620 975
Tennis social	300	340		375		415		455		490		530		570		605		645		680		720		760		795
Weight Training	350	395		440		485		530		575		620		665		710		755		800		845		890		935
Walking 5 kph.	200	220		240		260		280		300		320		340		360		380		400		420		440		460

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