Your weight:
The heavier you are, the more calories you will burn. The simple reason is because your body requires more energy to move if you are bigger. For example, a 40-ton truck would burn more fuel than a family sized car even if it travelled at the same speed and distance.
Intensity:
How hard you work during the activity. The harder you work, the more calories you will burn. Just like a car will burn more fuel when you go faster. Intensity is usually described as light, moderate and vigorous.
Duration:
How long you keep up the activity for. The longer you go for, the more calories you will burn. You will have to adjust the intensity at which you perform the activity to enable you to keep going for longer. Many people are able to complete a marathon. But you have to run the distance at a light to moderate intensity. A one hundred metre sprint would be performed at a vigorous intensity.
The following statistics were taken from a study published in USA Today. Click the active link to read the full article.
The average weight for a UK adult;
Female: 147lbs (10 stone 7 lbs) or 67kgs
Male: 176lbs (12stone 8lbs) or 80kgs
Below, I have listed some of the main activities people do for recreation and to keep fit.
Depending upon your goals, you can pick an activity that suites your lifestyle or interests. Keep in mind that it’s best to perform a variety of activities to enhance the range of your fitness. Most people combine an aerobic activity, such as running or cycling with resistance exercise, such as weight training to achieve all-round fitness. Of course you can do activities like Circuit Training or Rock Climbing, which has an element of both. It’s always important to include flexibility exercises to help improve & maintain the range of movement in your joints.
If you are aiming to lose weight, then you need to do something that will help you to use energy and burn fat. So it’s best to perform the activity at a moderate intensity for a period of at least 30 minutes.
The calculations for the number of calories burned are based on the average weight for a UK adult and a duration of 30 minutes. The figures for each individual will vary depending upon the factors mentioned above. Take into consideration each of these factors to obtain a more accurate personal calculation.
All these figures were compiled using the Calorie Counting Tool at www.maximuscle.com. For more a more accurate assessment using your own personal vital statistics click on the link above.
The tables show the number of calories burned during each activity performed at a light, moderate & vigorous intensity for the average UK adult.
Using these tables will give you a very general idea of which activities will burn the most calories and will help you to devise a plan for weight loss. Remember, it’s important to take into account the extra number of calories you will need for physical activity, so that you don’t fall short on energy.
Creating a 500-calorie per day deficit (250 from diet and 250 from exercise) will give a healthy weight loss of 1 to 2 lbs per week. Make sure you discount the extra calories for days that you don’t do any physical activity.
