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!


Have a very fit day!

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!!

Tuesday, June 25, 2013

Ab Challenge


Have fun and have a very fit day!!

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


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!

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)
pumpkin 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 CyclingRunningWalkingSwimming, in Aerobics, Dancing, Exercise Class or during Activities, Work, Hobbies.





Have a very fit day!