Have a very fit day!
Sunday, June 30, 2013
Kickboxing circuit
I love love love kickboxing. Most everyone can do these moves, they get you in great shape, you have fun while doing them and you feel super powerful. What is there not to love about kickboxing? Here is a fun circuit you can do. If you are beginning, start with going through this once and move up to do as many circuits as you can at once!
Friday, June 28, 2013
Wednesday, June 26, 2013
Back Strengthening Exercises
Back Strengthening Exercises
These strengthening exercises are designed for multiple types of back injuries. Each exercise should be performed 5 - 10 times each, increasing by 2 - 3 repetitions per day, with a maximum of 50 each per day.
Abdominal Crunch Crunch With a Twist Wall Squats
"Bird Dog" Gluteal Lift Thoracic Extension
Prone Arm Lift Prone Leg Lift
Prone Arm & Leg Lift Bridging
Have a very fit day!
.
Lose those love handles
How to get rid of those pesky love handles!
Well there is a mixture of things you should be doing. Here are a some to aid you in looking your best!
1. Interval training
Interval training causes more belly fat loss than slow cardio. when you do Interval training, EPOC occurs in the body after intense exercise which drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves. So for the next two days while you sit at work, watch TV or have that peaceful nap, your blood cells are rushing around that belly or those thighs, grabbing as much of the fat as it can and taking it away to use it as energy, without you having to do much.
2. Clean eating
Cut all the processed carbohydrates from your diet. 1 cheat reward meal per week (not an entire day, just one meal). Give up breakfast cereals, and replace it with fruits, vegetables, and nuts. Losing your love handles isn’t going to happen if you insist on treating yourself to sodas, Starbucks, ice cream, and an entire pizza everyday. It means eating meals of lean protein, fiber-rich vegetables, and snacking on apples and nuts between meals. Try replacing a meal or snack with Shakeology for a sweet but natural treat.
3. Too much cardio with no interval training. It's not going to work as well as interval training. So just running without doing intervals or just biking without doing intervals will not work as well, as doing bursts of 110% for a min, then regular speed for a little. That is why High Intensity Interval Training is so popular, Turbofire, Insanity, Les Mills Combat they all use HIIT methods to see results. It's better to use intervals and weight training to gain muscle and lose fat at the same time. You will see a difference in your body quicker that way! See #1
4. Remove classic ab exercises like crunches, twists, etc, and replacing them with interval training, which has ab exercises built into them (TurboFire , Insanity and Les Mills Combat are great choices), that way you are not just building muscle under the fat, you are burning the fat while you are building the muscle!
5. Exercise is really not the main barrier…it is diet. STOP CHEATING! You have to have discipline if you want advanced results. You cannot out exercise your diet. See #2
Look at some past posts for some good work outs.
http://jamielasterfitness.blogspot.com/2013/02/circuits-exercise-routine_25.html
http://jamielasterfitness.blogspot.com/2013/02/work-out-plan.html
http://jamielasterfitness.blogspot.com/2012/07/boot-camp-work-out.html
http://jamielasterfitness.blogspot.com/2012/08/no-nonesense-circuit.html
http://jamielasterfitness.blogspot.com/2012/05/no-gym-no-problem.html
Have a very fit day!!
Well there is a mixture of things you should be doing. Here are a some to aid you in looking your best!
1. Interval training
Interval training causes more belly fat loss than slow cardio. when you do Interval training, EPOC occurs in the body after intense exercise which drains muscles of their inbuilt energy source. This has to be replenished in the body, and it can take up to 48 hours to happen. During this time your body has no alternative but to draw and burn up your fat reserves. So for the next two days while you sit at work, watch TV or have that peaceful nap, your blood cells are rushing around that belly or those thighs, grabbing as much of the fat as it can and taking it away to use it as energy, without you having to do much.
Cut all the processed carbohydrates from your diet. 1 cheat reward meal per week (not an entire day, just one meal). Give up breakfast cereals, and replace it with fruits, vegetables, and nuts. Losing your love handles isn’t going to happen if you insist on treating yourself to sodas, Starbucks, ice cream, and an entire pizza everyday. It means eating meals of lean protein, fiber-rich vegetables, and snacking on apples and nuts between meals. Try replacing a meal or snack with Shakeology for a sweet but natural treat.
3. Too much cardio with no interval training. It's not going to work as well as interval training. So just running without doing intervals or just biking without doing intervals will not work as well, as doing bursts of 110% for a min, then regular speed for a little. That is why High Intensity Interval Training is so popular, Turbofire, Insanity, Les Mills Combat they all use HIIT methods to see results. It's better to use intervals and weight training to gain muscle and lose fat at the same time. You will see a difference in your body quicker that way! See #1
4. Remove classic ab exercises like crunches, twists, etc, and replacing them with interval training, which has ab exercises built into them (TurboFire , Insanity and Les Mills Combat are great choices), that way you are not just building muscle under the fat, you are burning the fat while you are building the muscle!
5. Exercise is really not the main barrier…it is diet. STOP CHEATING! You have to have discipline if you want advanced results. You cannot out exercise your diet. See #2
Look at some past posts for some good work outs.
http://jamielasterfitness.blogspot.com/2013/02/circuits-exercise-routine_25.html
http://jamielasterfitness.blogspot.com/2013/02/work-out-plan.html
http://jamielasterfitness.blogspot.com/2012/07/boot-camp-work-out.html
http://jamielasterfitness.blogspot.com/2012/08/no-nonesense-circuit.html
http://jamielasterfitness.blogspot.com/2012/05/no-gym-no-problem.html
Have a very fit day!!
Tuesday, June 25, 2013
_20130625-105818.png){kind=tracking}
Kick-butt total body work out!
Kick-butt total body work out!
I totally looked at this and thought, "oh this is going to hurt" and it did, but it was a good hurt! So if you are looking for a new work out try this one. Make sure you warm up and cool down afterward, oooh and stretch!
Total Time: 50ish minutes, including 30 rests between workouts.
Backward Lunge Kick Up
25 reps on each leg
Walk Over Push Up
50 reps
Mountain Climber
50 reps
Sumo Squats Knee Up
50 reps
One Leg Bridge Leg Lift
25 reps on each leg
Side to Side Squat & Leg Lift
One Arm Tricep Push Up
25 reps on each arm
Star Crunch
50 reps
Diagonal Touch Down
25 reps on each side
Side Plank Lift
25 reps on each side
One Leg Wall Sit
25 reps on each leg
I totally looked at this and thought, "oh this is going to hurt" and it did, but it was a good hurt! So if you are looking for a new work out try this one. Make sure you warm up and cool down afterward, oooh and stretch!
Total Time: 50ish minutes, including 30 rests between workouts.
Backward Lunge Kick Up
25 reps on each leg
Walk Over Push Up
50 reps
Mountain Climber
50 reps
Sumo Squats Knee Up
50 reps
One Leg Bridge Leg Lift
25 reps on each leg
Side to Side Squat & Leg Lift
One Arm Tricep Push Up
25 reps on each arm
Star Crunch
50 reps
Diagonal Touch Down
25 reps on each side
Side Plank Lift
25 reps on each side
One Leg Wall Sit
25 reps on each leg
Have a very fit day!
Monday, June 24, 2013
The 5 Fitness Mistakes
The 5 Fitness Mistakes
It does not take a personal trainer or working out 5 hours a day to get into shape. It just takes dedication, 30 mins a day at least 3 times a week, and cutting back on bad foods (keep a food journal). People think that it takes way more effort than it really does. The truth is, you just have to want it and be willing to commit to a healthy lifestyle. It is a lifestyle change, not a diet!
Mistake #1: You Do Not Log What You Eat
No matter how much you exercise, if you eat like crap, you will not be able to out exercise your diet. You can eat fast food burger that has close to 1,000 calories in just minutes, but it will take you more around an hour and a half to burn that many calories with exercise. So make sure you’re not using exercise as an excuse to eat whatever you want. Follow a smart eating plan, until you can make good choices on your own. Log what you eat in apps like loseit or myfitnesspal. By logging you will see all the calories you add to your body by "sneaking" a snack. Don't sneak, instead choose a better version of food for your snack. Choose carrots over M&M's. You will be amazed at the extra calories you input by sneaking, or how many calories are in your favorite meal. Especially those of you who think all salads are healthy. Add up all those calories in your bacon, dressing filled salad and then see if that salad is as healthy as you think it is.
Mistake #2: You Skip Workouts
Consistency is the key. You cannot work out one week, skip a week then wonder why you are not seeing any results. Everyone can make up an excuse why you can't work out. We live in a busy world and there are tons of other things we could be doing, including laying on the couch. Remember though there are tons of people overcome the excuses and find time to exercise. No one ever says they regretted their workout. Exercise makes you more productive and makes you less likely to strangle a coworker. People who exercise are less stressed and way more happier than those who do not. Find a time where you can work out consistently, for me it is the morning. Focus on reasons to work out instead of reasons not too. You really will not regret that decision!
Mistake #3: You Don't Lift Weights
Aerobic exercise helps you in losing your belly fat, but weight training is actually more valuable. Three reasons:
1. Lifting weights boosts your metabolism.
2. When people diet without lifting, they look saggy and unhealthy, "too skinny" if you will. YOu may drop of the scale but you do not look fit. Lifting protects your muscle. It does a lot for your reflection in the mirror. Just start slow with some hand weights, you will love the tone look your arms get!
3. Lifting burns tons of calories. Weight training burns as many as 71 percent more calories than originally thought. Just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.
Mistake #4: You Don’t Use the Right weights
Ladies, we are the worst at this one. Your goal is to challenge your muscles, not just go through the motions. If you can lift a weight 20 times easily, it’s not going to do your muscles much good. A good way to gauge if a weight is appropriate: Pay attention to the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you've chosen the correct poundage. I usually start heavier than I should and switch down to a lighter one.
Mistake #5: You Don’t Work Your Lower Body
Lower body muscles burn the most calories, because the muscles are larger. To cut inches from your waist, make sure you’re working your leg muscles—like your quads and glutes, as those have more muscle mass than those of your chest and arms,the best approach, of course, is to hit every muscle each workout.
Have a very fit day!
It does not take a personal trainer or working out 5 hours a day to get into shape. It just takes dedication, 30 mins a day at least 3 times a week, and cutting back on bad foods (keep a food journal). People think that it takes way more effort than it really does. The truth is, you just have to want it and be willing to commit to a healthy lifestyle. It is a lifestyle change, not a diet!
Mistake #1: You Do Not Log What You Eat
No matter how much you exercise, if you eat like crap, you will not be able to out exercise your diet. You can eat fast food burger that has close to 1,000 calories in just minutes, but it will take you more around an hour and a half to burn that many calories with exercise. So make sure you’re not using exercise as an excuse to eat whatever you want. Follow a smart eating plan, until you can make good choices on your own. Log what you eat in apps like loseit or myfitnesspal. By logging you will see all the calories you add to your body by "sneaking" a snack. Don't sneak, instead choose a better version of food for your snack. Choose carrots over M&M's. You will be amazed at the extra calories you input by sneaking, or how many calories are in your favorite meal. Especially those of you who think all salads are healthy. Add up all those calories in your bacon, dressing filled salad and then see if that salad is as healthy as you think it is.
Mistake #2: You Skip Workouts
Consistency is the key. You cannot work out one week, skip a week then wonder why you are not seeing any results. Everyone can make up an excuse why you can't work out. We live in a busy world and there are tons of other things we could be doing, including laying on the couch. Remember though there are tons of people overcome the excuses and find time to exercise. No one ever says they regretted their workout. Exercise makes you more productive and makes you less likely to strangle a coworker. People who exercise are less stressed and way more happier than those who do not. Find a time where you can work out consistently, for me it is the morning. Focus on reasons to work out instead of reasons not too. You really will not regret that decision!
Mistake #3: You Don't Lift Weights
Aerobic exercise helps you in losing your belly fat, but weight training is actually more valuable. Three reasons:
1. Lifting weights boosts your metabolism.
2. When people diet without lifting, they look saggy and unhealthy, "too skinny" if you will. YOu may drop of the scale but you do not look fit. Lifting protects your muscle. It does a lot for your reflection in the mirror. Just start slow with some hand weights, you will love the tone look your arms get!
3. Lifting burns tons of calories. Weight training burns as many as 71 percent more calories than originally thought. Just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.
Mistake #4: You Don’t Use the Right weights
Ladies, we are the worst at this one. Your goal is to challenge your muscles, not just go through the motions. If you can lift a weight 20 times easily, it’s not going to do your muscles much good. A good way to gauge if a weight is appropriate: Pay attention to the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you've chosen the correct poundage. I usually start heavier than I should and switch down to a lighter one.
Mistake #5: You Don’t Work Your Lower Body
Lower body muscles burn the most calories, because the muscles are larger. To cut inches from your waist, make sure you’re working your leg muscles—like your quads and glutes, as those have more muscle mass than those of your chest and arms,the best approach, of course, is to hit every muscle each workout.
Have a very fit day!
High Protein, Low-Carb Breakfast Recipes: Pancakes & Cinnamon Rolls!
High Protein, Low-Carb Breakfast Recipes: Pancakes & Cinnamon Rolls!
Breakfast is the most important meal of the day and on the weekends I tend to want very bad things. Like yesterday I made homemade egg and cheese mcgriddles, while they were mmmm good, I could have done much better with my choices.
Here are the best 3 high protein - low carb recipes I've come across lately. They are the fat burning versions of the fat storing originals we all sometimes crave. I hope you enjoy them!
Cinnamon Coconut Pancakes
(Recipe for 3 pancakes)
3 egg whites
1/4 cup almond milk (or regular milk)
1/4 cup of coconut flour
1 tbsp cinnamon
Stevia (if you need sweetness)
In a bowl mix the coconut flour, cinnamon and stevia and then add the almond milk. Beat the egg whites until they're fluffy and fold into the mix. Mix all ingredients until flour clumps are fully resolved. Heat a Teflon pan with a little bit of olive oil or spray olive oil into the pan. Spoon the batter mix into the pan forming little pancakes. Flatten with a spatula and cook until golden brown on both sides.
Nutrition info for 3 pancakes:
Calories: 182
Carbs: 17g
Protein: 15g
Fat: 4g
Fiber: 10g
Sugar: 2g
Protein Cinnamon Rolls
5 egg whites
10g coconut flour
Vanilla Whey protein (30g)
10g Apple Fiber (pectin)
1 packet stevia
1 tbsp Cinnamon
Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Pre-heat the oven to 350 degrees. Bake the dough for 15 minutes or until golden brown.
While the dough is baking combine the following ingredients for the frosting:
2 egg whites
1/4 cup Non-fat Greek Yogurt
1 packet stevia
1 tbsp Cinnamon
1 tbsp Vanilla Extract
Whip the egg whites and then fold the Greek yogurt in. Add the additional ingredients. Once the dough is baked roll it up, cut it into bite-sized pieces and spread the frosting on top.
Nutrition info:
Calories: 316
Carbs: 16g
Protein: 45g
Fat: 8g
Fiber: 8g
Pumpkin Pie Pancakes (recipe makes 2 large pancakes)
1/4 cup egg whites
1/2 cup dry oats
1/8 cup vanilla almond milk (unsweetened = lower sugar)
1/4 cup pumpkin puree (from the can)
1 tbsp Pumpkin pie spice
1 tbsp Cinnamon
Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side. Add toppings to your liking - pecans, walnuts, banana, greek yogurt...
Calories: 220
Carbs: 33g
Protein: 14g
Fat: 3g
Have a very fit day!
Sources:
http://www.myrecipes.com/recipe/cinnamon-rolls-10000001924693/
http://www.theveggiegal.com/blog/?p=4561
http://locarbolicious.com/low-carb-breakfast-foods/
Breakfast is the most important meal of the day and on the weekends I tend to want very bad things. Like yesterday I made homemade egg and cheese mcgriddles, while they were mmmm good, I could have done much better with my choices.
Here are the best 3 high protein - low carb recipes I've come across lately. They are the fat burning versions of the fat storing originals we all sometimes crave. I hope you enjoy them!
Cinnamon Coconut Pancakes
(Recipe for 3 pancakes)
3 egg whites
1/4 cup almond milk (or regular milk)
1/4 cup of coconut flour
1 tbsp cinnamon
Stevia (if you need sweetness)
In a bowl mix the coconut flour, cinnamon and stevia and then add the almond milk. Beat the egg whites until they're fluffy and fold into the mix. Mix all ingredients until flour clumps are fully resolved. Heat a Teflon pan with a little bit of olive oil or spray olive oil into the pan. Spoon the batter mix into the pan forming little pancakes. Flatten with a spatula and cook until golden brown on both sides.
Nutrition info for 3 pancakes:
Calories: 182
Carbs: 17g
Protein: 15g
Fat: 4g
Fiber: 10g
Sugar: 2g
Protein Cinnamon Rolls
5 egg whites
10g coconut flour
Vanilla Whey protein (30g)
10g Apple Fiber (pectin)
1 packet stevia
1 tbsp Cinnamon
Combine the ingredients. Spray a rectangular pan with olive oil spray and then lay out the dough out in a rectangular pan in one long rectangle. Pre-heat the oven to 350 degrees. Bake the dough for 15 minutes or until golden brown.
While the dough is baking combine the following ingredients for the frosting:
2 egg whites
1/4 cup Non-fat Greek Yogurt
1 packet stevia
1 tbsp Cinnamon
1 tbsp Vanilla Extract
Whip the egg whites and then fold the Greek yogurt in. Add the additional ingredients. Once the dough is baked roll it up, cut it into bite-sized pieces and spread the frosting on top.
Nutrition info:
Calories: 316
Carbs: 16g
Protein: 45g
Fat: 8g
Fiber: 8g
Pumpkin Pie Pancakes (recipe makes 2 large pancakes)
1/4 cup egg whites
1/2 cup dry oats
1/8 cup vanilla almond milk (unsweetened = lower sugar)
1/4 cup pumpkin puree (from the can)
1 tbsp Pumpkin pie spice
1 tbsp Cinnamon
Mix the egg whites and oats in a food processor until they form a paste. Then add the almond milk, pumpkin puree and pumpkin spice, and cinnamon and mix again. Pour the mixture into a heated Teflon pan and cook until golden brown on each side. Add toppings to your liking - pecans, walnuts, banana, greek yogurt...
Calories: 220
Carbs: 33g
Protein: 14g
Fat: 3g
Have a very fit day!
Sources:
http://www.myrecipes.com/recipe/cinnamon-rolls-10000001924693/
http://www.theveggiegal.com/blog/?p=4561
http://locarbolicious.com/low-carb-breakfast-foods/
Friday, June 21, 2013
Calories burned!
If you do not have a calorie counting app like loseit or myfitnesspal, get one, if not look below, these are averaged calories burned and differ depending on your heart rate and body type, but this will give you a good estimate to go by for calories burned per hour
The average female needs no more than 1,700-1,900 calories a day and the average male needs no more than 2,500 calories per day for the average man. Now if you are an athlete (girl or boy) you need to up that a bit. Remember it is all about your net of the day, so if you work out and burn calories and are just maintaining, then you can eat a little more. It is all about being aware of what you are putting in your body and burning! As you can see below everything counts. So get out there and move your body, but make sure you are also counting the calories you put into your body!
Exercise & Calories Burned per Hour
|
130 lbs
|
155 lbs
|
180 lbs
|
205 lbs
|
| Aerobics, general |
384
|
457
|
531
|
605
|
| Aerobics, high impact |
413
|
493
|
572
|
651
|
| Aerobics, low impact |
295
|
352
|
409
|
465
|
| Aerobics, step aerobics |
502
|
598
|
695
|
791
|
| Archery |
207
|
246
|
286
|
326
|
| Backpacking, Hiking with pack |
413
|
493
|
572
|
651
|
| Badminton |
266
|
317
|
368
|
419
|
| Bagging grass, leaves |
236
|
281
|
327
|
372
|
| Bakery, light effort |
148
|
176
|
204
|
233
|
| Ballet, twist, jazz, tap |
266
|
317
|
368
|
419
|
| Ballroom dancing, fast |
325
|
387
|
449
|
512
|
| Ballroom dancing, slow |
177
|
211
|
245
|
279
|
| Basketball game, competitive |
472
|
563
|
654
|
745
|
| Basketball, playing, non game |
354
|
422
|
490
|
558
|
| Basketball, shooting baskets |
266
|
317
|
368
|
419
|
| Basketball, wheelchair |
384
|
457
|
531
|
605
|
| Bathing dog |
207
|
246
|
286
|
326
|
| Bird watching |
148
|
176
|
204
|
233
|
| Boating, power, speed boat |
148
|
176
|
204
|
233
|
| Bowling |
177
|
211
|
245
|
279
|
| Boxing, in ring |
708
|
844
|
981
|
1117
|
| Boxing, punching bag |
354
|
422
|
490
|
558
|
| Boxing, sparring |
531
|
633
|
735
|
838
|
| Calisthenics, light, pushups, situps… |
207
|
246
|
286
|
326
|
| Calisthenics, fast, pushups, situps… |
472
|
563
|
654
|
745
|
| Canoeing, camping trip |
236
|
281
|
327
|
372
|
| Canoeing, rowing, light |
177
|
211
|
245
|
279
|
| Canoeing, rowing, moderate |
413
|
493
|
572
|
651
|
| Canoeing, rowing, vigorous |
708
|
844
|
981
|
1117
|
| Carpentry, general |
207
|
246
|
286
|
326
|
| Carrying 16 to 24 lbs, upstairs |
354
|
422
|
490
|
558
|
| Carrying 25 to 49 lbs, upstairs |
472
|
563
|
654
|
745
|
| Carrying heavy loads |
472
|
563
|
654
|
745
|
| Carrying infant, level ground |
207
|
246
|
286
|
326
|
| Carrying infant, upstairs |
295
|
352
|
409
|
465
|
| Carrying moderate loads upstairs |
472
|
563
|
654
|
745
|
| Carrying small children |
177
|
211
|
245
|
279
|
| Children's games, hopscotch... |
295
|
352
|
409
|
465
|
| Circuit training, minimal rest |
472
|
563
|
654
|
745
|
| Cleaning gutters |
295
|
352
|
409
|
465
|
| Cleaning, dusting |
148
|
176
|
204
|
233
|
| Climbing hills, carrying up to 9 lbs |
413
|
493
|
572
|
651
|
| Climbing hills, carrying 10 to 20 lb |
443
|
528
|
613
|
698
|
| Climbing hills, carrying 21 to 42 lb |
472
|
563
|
654
|
745
|
| Climbing hills, carrying over 42 lb |
531
|
633
|
735
|
838
|
| Coaching: football,basketball,soccer |
236
|
281
|
327
|
372
|
| Coal mining, general |
354
|
422
|
490
|
558
|
| Construction, exterior, remodeling |
325
|
387
|
449
|
512
|
| Crew, sculling, rowing, competition |
708
|
844
|
981
|
1117
|
| Cricket (batting, bowling) |
295
|
352
|
409
|
465
|
| Croquet |
148
|
176
|
204
|
233
|
| Cross country snow skiing, slow |
413
|
493
|
572
|
651
|
| Cross country skiing, moderate |
472
|
563
|
654
|
745
|
| Cross country skiing, racing |
826
|
985
|
1144
|
1303
|
| Cross country skiing, uphill |
974
|
1161
|
1348
|
1536
|
| Cross country skiing, vigorous |
531
|
633
|
735
|
838
|
| Curling |
236
|
281
|
327
|
372
|
| Cycling, <10mph, leisure bicycling |
236
|
281
|
327
|
372
|
| Cycling, >20mph, racing |
944
|
1126
|
1308
|
1489
|
| Cycling, 10-11.9mph, light |
354
|
422
|
490
|
558
|
| Cycling, 12-13.9mph, moderate |
472
|
563
|
654
|
745
|
| Cycling, 14-15.9mph, vigorous |
590
|
704
|
817
|
931
|
| Cycling, 16-19mph, very fast, racing |
708
|
844
|
981
|
1117
|
| Cycling, mountain bike, bmx |
502
|
598
|
695
|
791
|
| Darts (wall or lawn) |
148
|
176
|
204
|
233
|
| Diving, springboard or platform |
177
|
211
|
245
|
279
|
| Downhill snow skiing, moderate |
354
|
422
|
490
|
558
|
| Downhill snow skiing, racing |
472
|
563
|
654
|
745
|
| Electrical work, plumbing |
207
|
246
|
286
|
326
|
| Farming, baling hay, cleaning barn |
472
|
563
|
654
|
745
|
| Farming, chasing cattle on horseback |
236
|
281
|
327
|
372
|
| Farming, feeding horses or cattle |
266
|
317
|
368
|
419
|
| Farming, feeding small animals |
236
|
281
|
327
|
372
|
| Farming, grooming animals |
354
|
422
|
490
|
558
|
| Fencing |
354
|
422
|
490
|
558
|
| Fire fighter, climbing ladder, full gear |
649
|
774
|
899
|
1024
|
| Fire fighter, hauling hoses on ground |
472
|
563
|
654
|
745
|
| Fishing from boat, sitting |
148
|
176
|
204
|
233
|
| Fishing from riverbank, standing |
207
|
246
|
286
|
326
|
| Fishing from riverbank, walking |
236
|
281
|
327
|
372
|
| Fishing in stream, in waders |
354
|
422
|
490
|
558
|
| Fishing, general |
177
|
211
|
245
|
279
|
| Fishing, ice fishing |
118
|
141
|
163
|
186
|
| Flying airplane (pilot) |
118
|
141
|
163
|
186
|
| Football or baseball, playing catch |
148
|
176
|
204
|
233
|
| Football, competitive |
531
|
633
|
735
|
838
|
| Football, touch, flag, general |
472
|
563
|
654
|
745
|
| Forestry, ax chopping, fast |
1003
|
1196
|
1389
|
1582
|
| Forestry, ax chopping, slow |
295
|
352
|
409
|
465
|
| Forestry, carrying logs |
649
|
774
|
899
|
1024
|
| Forestry, sawing by hand |
413
|
493
|
572
|
651
|
| Forestry, trimming trees |
531
|
633
|
735
|
838
|
| Frisbee playing, general |
177
|
211
|
245
|
279
|
| Frisbee, ultimate frisbee |
472
|
563
|
654
|
745
|
| Gardening, general |
236
|
281
|
327
|
372
|
| General cleaning |
207
|
246
|
286
|
326
|
| Golf, driving range |
177
|
211
|
245
|
279
|
| Golf, general |
266
|
317
|
368
|
419
|
| Golf, miniature golf |
177
|
211
|
245
|
279
|
| Golf, using power cart |
207
|
246
|
286
|
326
|
| Golf, walking and pulling clubs |
254
|
303
|
351
|
400
|
| Golf, walking and carrying clubs |
266
|
317
|
368
|
419
|
| Gymnastics |
236
|
281
|
327
|
372
|
| Hacky sack |
236
|
281
|
327
|
372
|
| Handball |
708
|
844
|
981
|
1117
|
| Handball, team |
472
|
563
|
654
|
745
|
| Health club exercise |
325
|
387
|
449
|
512
|
| Hiking, cross country |
354
|
422
|
490
|
558
|
| Hockey, field hockey |
472
|
563
|
654
|
745
|
| Hockey, ice hockey |
472
|
563
|
654
|
745
|
| Horesback riding, saddling horse |
207
|
246
|
286
|
326
|
| Horse grooming |
354
|
422
|
490
|
558
|
| Horse racing, galloping |
472
|
563
|
654
|
745
|
| Horse racing, trotting |
384
|
457
|
531
|
605
|
| Horse racing, walking |
153
|
183
|
212
|
242
|
| Horseback riding |
236
|
281
|
327
|
372
|
| Horseback riding, grooming horse |
207
|
246
|
286
|
326
|
| Horseback riding, trotting |
384
|
457
|
531
|
605
|
| Horseback riding, walking |
148
|
176
|
204
|
233
|
| Horseshoe pitching |
177
|
211
|
245
|
279
|
| Housework, light |
148
|
176
|
204
|
233
|
| Housework, moderate |
207
|
246
|
286
|
326
|
| Housework, vigorous |
236
|
281
|
327
|
372
|
| Hunting, general |
295
|
352
|
409
|
465
|
| Hunting, large game |
354
|
422
|
490
|
558
|
| Hunting, small game |
295
|
352
|
409
|
465
|
| Ice skating, < 9 mph |
325
|
387
|
449
|
512
|
| Ice skating, average speed |
413
|
493
|
572
|
651
|
| Ice skating, rapidly |
531
|
633
|
735
|
838
|
| Instructing aerobic class |
354
|
422
|
490
|
558
|
| Jai alai |
708
|
844
|
981
|
1117
|
| Jazzercise |
354
|
422
|
490
|
558
|
| Judo, karate, jujitsu, martial arts |
590
|
704
|
817
|
931
|
| Juggling |
236
|
281
|
327
|
372
|
| Jumping rope, fast |
708
|
844
|
981
|
1117
|
| Jumping rope, moderate |
590
|
704
|
817
|
931
|
| Jumping rope, slow |
472
|
563
|
654
|
745
|
| Kayaking |
295
|
352
|
409
|
465
|
| Kick boxing |
590
|
704
|
817
|
931
|
| Kickball |
413
|
493
|
572
|
651
|
| Krav maga class |
590
|
704
|
817
|
931
|
| Lacrosse |
472
|
563
|
654
|
745
|
| Loading, unloading car |
177
|
211
|
245
|
279
|
| Machine tooling, sheet metal |
148
|
176
|
204
|
233
|
| Machine tooling, tapping, drilling |
236
|
281
|
327
|
372
|
| Marching band, playing instrument |
236
|
281
|
327
|
372
|
| Marching, rapidly, military |
384
|
457
|
531
|
605
|
| Masonry, concrete |
413
|
493
|
572
|
651
|
| Masseur, masseuse, standing |
236
|
281
|
327
|
372
|
| Mild stretching |
148
|
176
|
204
|
233
|
| Moving heavy objects, moving van |
443
|
528
|
613
|
698
|
| Mowing lawn, riding mower |
148
|
176
|
204
|
233
|
| Mowing lawn, walk, power mower |
325
|
387
|
449
|
512
|
| Music, playing a cello |
118
|
141
|
163
|
186
|
| Music, playing drums |
236
|
281
|
327
|
372
|
| Music, playing guitar |
177
|
211
|
245
|
279
|
| Music, playing piano |
148
|
176
|
204
|
233
|
| Music, playing trombone |
207
|
246
|
286
|
326
|
| Music, playing trumpet |
148
|
176
|
204
|
233
|
| Music, playing violin |
148
|
176
|
204
|
233
|
| Nursing, patient care |
177
|
211
|
245
|
279
|
| Orienteering |
531
|
633
|
735
|
838
|
| Paddle boat |
236
|
281
|
327
|
372
|
| Paddleball, competitive |
590
|
704
|
817
|
931
|
| Paddleball, playing |
354
|
422
|
490
|
558
|
| Painting |
266
|
317
|
368
|
419
|
| Pistol shooting, trap shooting, range |
148
|
176
|
204
|
233
|
| Playing pool, billiards |
148
|
176
|
204
|
233
|
| Police, directing traffic, standing |
148
|
176
|
204
|
233
|
| Police, making an arrest |
236
|
281
|
327
|
372
|
| Polo |
472
|
563
|
654
|
745
|
| Pushing a wheelchair |
236
|
281
|
327
|
372
|
| Pushing plane in and out of hanger |
354
|
422
|
490
|
558
|
| Pushing stroller, walking with children |
148
|
176
|
204
|
233
|
| Race walking |
384
|
457
|
531
|
605
|
| Racquetball, competitive |
590
|
704
|
817
|
931
|
| Racquetball, playing |
413
|
493
|
572
|
651
|
| Raking lawn |
254
|
303
|
351
|
400
|
| Riding motorcyle |
148
|
176
|
204
|
233
|
| Riding, snow blower |
177
|
211
|
245
|
279
|
| Rock climbing, ascending rock |
649
|
774
|
899
|
1024
|
| Rock climbing, mountain climbing |
472
|
563
|
654
|
745
|
| Rock climbing, rappelling |
472
|
563
|
654
|
745
|
| Roller blading, in-line skating |
708
|
844
|
981
|
1117
|
| Roller skating |
413
|
493
|
572
|
651
|
| Rowing machine, light |
207
|
246
|
286
|
326
|
| Rowing machine, moderate |
413
|
493
|
572
|
651
|
| Rowing machine, very vigorous |
708
|
844
|
981
|
1117
|
| Rowing machine, vigorous |
502
|
598
|
695
|
791
|
| Rugby |
590
|
704
|
817
|
931
|
| Running, 5 mph (12 minute mile) |
472
|
563
|
654
|
745
|
| Running, 5.2 mph (11.5 minute mile) |
531
|
633
|
735
|
838
|
| Running, 6 mph (10 min mile) |
590
|
704
|
817
|
931
|
| Running, 6.7 mph (9 min mile) |
649
|
774
|
899
|
1024
|
| Running, 7 mph (8.5 min mile) |
679
|
809
|
940
|
1070
|
| Running, 7.5mph (8 min mile) |
738
|
880
|
1022
|
1163
|
| Running, 8 mph (7.5 min mile) |
797
|
950
|
1103
|
1256
|
| Running, 8.6 mph (7 min mile) |
826
|
985
|
1144
|
1303
|
| Running, 9 mph (6.5 min mile) |
885
|
1056
|
1226
|
1396
|
| Running, 10 mph (6 min mile) |
944
|
1126
|
1308
|
1489
|
| Running, 10.9 mph (5.5 min mile) |
1062
|
1267
|
1471
|
1675
|
| Running, cross country |
531
|
633
|
735
|
838
|
| Running, general |
472
|
563
|
654
|
745
|
| Running, on a track, team practice |
590
|
704
|
817
|
931
|
| Running, stairs, up |
885
|
1056
|
1226
|
1396
|
| Running, training, pushing wheelchair |
472
|
563
|
654
|
745
|
| Sailing, competition |
295
|
352
|
409
|
465
|
| Sailing, yachting, ocean sailing |
177
|
211
|
245
|
279
|
| Shoveling snow by hand |
354
|
422
|
490
|
558
|
| Shoveling, digging ditches |
502
|
598
|
695
|
791
|
| Shuffleboard, lawn bowling |
177
|
211
|
245
|
279
|
| Sit, playing with animals, light |
148
|
176
|
204
|
233
|
| Sitting, light office work |
89
|
106
|
123
|
140
|
| Skateboarding |
295
|
352
|
409
|
465
|
| Ski machine |
413
|
493
|
572
|
651
|
| Ski mobiling |
413
|
493
|
572
|
651
|
| Skiing, water skiing |
354
|
422
|
490
|
558
|
| Skin diving, fast |
944
|
1126
|
1308
|
1489
|
| Skin diving, moderate |
738
|
880
|
1022
|
1163
|
| Skin diving, scuba diving |
413
|
493
|
572
|
651
|
| Skindiving or scuba diving |
708
|
844
|
981
|
1117
|
| Sky diving |
177
|
211
|
245
|
279
|
| Sledding, tobagganing, luge |
413
|
493
|
572
|
651
|
| Snorkeling |
295
|
352
|
409
|
465
|
| Snow shoeing |
472
|
563
|
654
|
745
|
| Snow skiing, downhill skiing, light |
295
|
352
|
409
|
465
|
| Snowmobiling |
207
|
246
|
286
|
326
|
| Soccer, competitive |
590
|
704
|
817
|
931
|
| Soccer, playing |
413
|
493
|
572
|
651
|
| Softball or baseball |
295
|
352
|
409
|
465
|
| Softball, officiating |
236
|
281
|
327
|
372
|
| Softball, pitching |
354
|
422
|
490
|
558
|
| Speed skating, ice, competitive |
885
|
1056
|
1226
|
1396
|
| Squash |
708
|
844
|
981
|
1117
|
| Stair machine |
531
|
633
|
735
|
838
|
| Standing, bartending, store clerk |
136
|
162
|
188
|
214
|
| Standing, playing with children, light |
165
|
197
|
229
|
261
|
| Stationary cycling, light |
325
|
387
|
449
|
512
|
| Stationary cycling, moderate |
413
|
493
|
572
|
651
|
| Stationary cycling, very light |
177
|
211
|
245
|
279
|
| Stationary cycling, very vigorous |
738
|
880
|
1022
|
1163
|
| Stationary cycling, vigorous |
620
|
739
|
858
|
977
|
| Steel mill, working in general |
472
|
563
|
654
|
745
|
| Stretching, hatha yoga |
236
|
281
|
327
|
372
|
| Surfing, body surfing or board surfing |
177
|
211
|
245
|
279
|
| Swimming backstroke |
413
|
493
|
572
|
651
|
| Swimming breaststroke |
590
|
704
|
817
|
931
|
| Swimming butterfly |
649
|
774
|
899
|
1024
|
| Swimming laps, freestyle, fast |
590
|
704
|
817
|
931
|
| Swimming laps, freestyle, slow |
413
|
493
|
572
|
651
|
| Swimming leisurely, not laps |
354
|
422
|
490
|
558
|
| Swimming sidestroke |
472
|
563
|
654
|
745
|
| Swimming synchronized |
472
|
563
|
654
|
745
|
| Swimming, treading water, fast |
590
|
704
|
817
|
931
|
| Swimming, treading water, moderate |
236
|
281
|
327
|
372
|
| Table tennis, ping pong |
236
|
281
|
327
|
372
|
| Tae kwan do, martial arts |
590
|
704
|
817
|
931
|
| Tai chi |
236
|
281
|
327
|
372
|
| Tailoring, general |
148
|
176
|
204
|
233
|
| Taking out trash |
177
|
211
|
245
|
279
|
| Teach exercise class (& participate) |
384
|
457
|
531
|
605
|
| Teach physical education class |
236
|
281
|
327
|
372
|
| Tennis playing |
413
|
493
|
572
|
651
|
| Tennis, doubles |
354
|
422
|
490
|
558
|
| Tennis, singles |
472
|
563
|
654
|
745
|
| Track and field (high jump, pole vault) |
354
|
422
|
490
|
558
|
| Track and field (hurdles) |
590
|
704
|
817
|
931
|
| Track and field (shot, discus) |
236
|
281
|
327
|
372
|
| Trampoline |
207
|
246
|
286
|
326
|
| Truck driving, loading,unloading truck |
384
|
457
|
531
|
605
|
| Typing, computer data entry |
89
|
106
|
123
|
140
|
| Unicycling |
295
|
352
|
409
|
465
|
| Using crutches |
295
|
352
|
409
|
465
|
| Volleyball playing |
177
|
211
|
245
|
279
|
| Volleyball, beach |
472
|
563
|
654
|
745
|
| Volleyball, competitive |
472
|
563
|
654
|
745
|
| Walk / run, playing, moderate |
236
|
281
|
327
|
372
|
| Walk / run, playing, vigorous |
295
|
352
|
409
|
465
|
| Walking 2.0 mph, slow |
148
|
176
|
204
|
233
|
| Walking 2.5 mph |
177
|
211
|
245
|
279
|
| Walking 3.0 mph, moderate |
195
|
232
|
270
|
307
|
| Walking 3.5 mph, brisk pace |
224
|
267
|
311
|
354
|
| Walking 3.5 mph, uphill |
354
|
422
|
490
|
558
|
| Walking 4.0 mph, very brisk |
295
|
352
|
409
|
465
|
| Walking 4.5 mph |
372
|
443
|
515
|
586
|
| Walking 5.0 mph |
472
|
563
|
654
|
745
|
| Walking downstairs |
177
|
211
|
245
|
279
|
| Walking the dog |
177
|
211
|
245
|
279
|
| Walking, pushing a wheelchair |
236
|
281
|
327
|
372
|
| Walking, snow blower |
207
|
246
|
286
|
326
|
| Walking, under 2.0 mph, very slow |
118
|
141
|
163
|
186
|
| Wallyball |
413
|
493
|
572
|
651
|
| Water aerobics |
236
|
281
|
327
|
372
|
| Water aerobics, water calisthenics |
236
|
281
|
327
|
372
|
| Water jogging |
472
|
563
|
654
|
745
|
| Water polo |
590
|
704
|
817
|
931
|
| Water volleyball |
177
|
211
|
245
|
279
|
| Watering lawn or garden |
89
|
106
|
123
|
140
|
| Weeding, cultivating garden |
266
|
317
|
368
|
419
|
| Weight lifting, body building, vigorous |
354
|
422
|
490
|
558
|
| Weight lifting, light workout |
177
|
211
|
245
|
279
|
| Whitewater rafting, kayaking,canoeing |
295
|
352
|
409
|
465
|
| Windsurfing, sailing |
177
|
211
|
245
|
279
|
| Wrestling |
354
|
422
|
490
|
558
|
Calculate calories burned while Cycling, Running, Walking, Swimming, in Aerobics, Dancing, Exercise Class or during Activities, Work, Hobbies.
Have a very fit day!