CALORIE BURN IN ACTIVITIES & SPORT

The table below lists the calories burned in 30 min by doing activities listed by category. In each category, activities are listed from least to most calories burned. (Source1: July 2004 issue, Harvard Heart Letter. http://www.health.harvard.edu/heart.) 57 kg (Cal) 70kg (Cal) 84kg (Cal) Gym Activities Weight Lifting: general Aerobics: water Stretching, Hatha Yoga Calisthenics: moderate Riders: general (ie., HealthRider) Aerobics: low impact Stair Step Machine: general Teaching aerobics Weight Lifting: vigorous Aerobics, Step: low impact Aerobics: high impact Bicycling, Stationery: moderate Rowing, Stationery: moderate Calisthenics: vigorous Circuit Training: general Rowing, Stationery: vigorous Elliptical Trainer: general Ski Machine: general Aerobics, Step: high impact Bicycling, Stationery: vigorous 90 120 120 135 150 165 180 180 180 210 210 210 210 240 240 255 270 285 300 315 112 149 149 167 186 205 223 223 223 260 260 260 260 298 298 316 335 353 372 391 133 178 178 200 222 244 266 266 266 311 311 311 311 355 355 377 400 422 444 466

Training and Sport Activities Billiards Bowling Dancing: slow, waltz, foxtrot 75 90 90 93 112 112 111 133 133

Frisbee Volleyball: non-competitive, general play Water Volleyball Archery: non-hunting Golf: using cart Hang Gliding Curling Gymnastics: general Horseback Riding: general Tai Chi Volleyball: competitive, gymnasium play Walk: 3.5 mph (17 min/mi) Badminton: general Walk: 4 mph (15 min/mi) Kayaking Skateboarding Snorkeling Softball: general play Walk: 4.5 mph (13 min/mi) Whitewater: rafting, kayaking Dancing: disco, ballroom, square Golf: carrying clubs Dancing: Fast, ballet, twist Fencing Hiking: cross-country Skiing: downhill Swimming: general Walk/Jog: jog <10 min. Water Skiing Wrestling Basketball: wheelchair Race Walking

90 90 90 105 105 105 120 120 120 120 120 120 135 135 150 150 150 150 150 150 165 165 180 180 180 180 180 180 180 180 195 195

112 112 112 130 130 130 149 149 149 149 149 149 167 167 186 186 186 186 186 186 205 205 223 223 223 223 223 223 223 223 242 242

133 133 133 155 155 155 178 178 178 178 178 178 200 200 222 222 222 222 222 222 244 244 266 266 266 266 266 266 266 266 289 289

Ice Skating: general Racquetball: casual, general Rollerblade Skating Scuba or skin diving Sledding, luge, toboggan Soccer: general Tennis: general Basketball: playing a game Bicycling: 12-13.9 mph Football: touch, flag, general Hockey: field & ice Rock Climbing: rappelling Running: 5 mph (12 min/mile)

210 210 210 210 210 210 210 240 240 240 240 240 240

260 260 260 260 260 260 260 298 298 298 298 298 298 298 298 298 298 298 316 335 335 335 335 335 372 372 372 372 372 372 372 372

311 311 311 311 311 311 311 355 355 355 355 355 355 355 355 355 355 355 377 400 400 400 400 400 444 444 444 444 444 444 444 444

Running: pushing wheelchair, marathon wheeling 240 Skiing: cross-country Snow Shoeing Swimming: backstroke Volleyball: beach Bicycling: BMX or mountain Boxing: sparring Football: competitive Orienteering Running: 5.2 mph (11.5 min/mile) Running: cross-country Bicycling: 14-15.9 mph Martial Arts: judo, karate, kickbox Racquetball: competitive Rope Jumping Running: 6 mph (10 min/mile) Swimming: breaststroke Swimming: laps, vigorous Swimming: treading, vigorous 240 240 240 240 255 270 270 270 270 270 300 300 300 300 300 300 300 300

Water Polo Rock Climbing: ascending Running: 6.7 mph (9 min/mile) Swimming: butterfly Swimming: crawl Bicycling: 16-19 mph Handball: general Running: 7.5 mph (8 min/mile) Running: 8.6 mph (7 min/mile) Bicycling: > 20 mph Running: 10 mph (6 min/mile)

300 330 330 330 330 360 360 375 435 495 495

372 409 409 409 409 446 446 465 539 614 614

444 488 488 488 488 533 533 555 644 733 733

Outdoor Activities Planting seedlings, shrubs Raking Lawn Sacking grass or leaves Gardening: general Mowing Lawn: push, power Operate Snow Blower: walking Plant trees Gardening: weeding Carrying & stacking wood Digging, spading dirt Laying sod / crushed rock Mowing Lawn: push, hand Chopping & splitting wood Shoveling Snow: by hand 120 120 120 135 135 135 135 139 150 150 150 165 180 180 149 149 149 167 167 167 167 172 186 186 186 205 223 223 178 178 178 200 200 200 200 205 222 222 222 244 266 266

Home & Daily Life Activities Sleeping Watching TV Reading: sitting 19 23 34 23 28 42 28 33 50

Standing in line Cooking Child-care: bathing, feeding, etc. Food Shopping: with cart Moving: unpacking Playing w/kids: moderate effort Heavy Cleaning: wash car, windows Child games: hop-scotch, jacks, etc. Playing w/kids: vigorous effort Moving: household furniture Moving: carrying boxes

38 75 105 105 105 120 135 150 150 180 210

47 93 130 130 130 149 167 186 186 223 260

56 111 155 155 155 178 200 222 222 266 311

Home Repair Auto Repair Wiring and Plumbing Carpentry: refinish furniture Lay or remove carpet/tile Paint, paper, remodel: inside Cleaning rain gutters Hanging storm windows Paint house: outside Carpentry: outside Roofing 90 90 135 135 135 150 150 150 180 180 112 112 167 167 167 186 186 186 223 223 133 133 200 200 200 222 222 222 266 266

Occupational Activities Computer Work Light Office Work Sitting in Meetings Desk Work Sitting in Class Truck Driving: sitting Bartending/Server 41 45 49 53 53 60 75 51 56 60 65 65 74 93 61 67 72 78 78 89 111

Heavy Equip. Operator Police Officer Theater Work Welding Carpentry Work Coaching Sports Masseur, standing Construction, general Coal Mining Horse Grooming Masonry Forestry, general Heavy Tools, not power Steel Mill: general Firefighting

75 75 90 90 105 120 120 165 180 180 210 240 240 240 360

93 93 112 112 130 149 149 205 223 223 260 298 298 298 446

111 111 133 133 155 178 178 244 266 266 311 355 355 355 533

Calorie Burn for 1 hr Activity

Source2: http://www.nutristrategy.com/caloriesburned.htm Activity, Exercise or Sport (1 hour)
Cycling, mountain bike, bmx Cycling, <10 mph, leisure bicycling Cycling, >20 mph, racing Cycling, 10-11.9 mph, light Cycling, 12-13.9 mph, moderate Cycling, 14-15.9 mph, vigorous Cycling, 16-19 mph, very fast, racing Unicycling Stationary cycling, very light Stationary cycling, light Stationary cycling, moderate Stationary cycling, vigorous Stationary cycling, very vigorous Calisthenics, vigorous, pushups, situps Calisthenics, light Circuit training, minimal rest

59kg
502 236 944 354 472 590 708 295 177 325 413 620 738 472 207 472

70kg
598 281 1126 422 563 704 844 352 211 387 493 739 880 563 246 563

82 kg
695 327 1308 490 654 817 981 409 245 449 572 858 1022 654 286 654

Weight lifting, body building, vigorous Weight lifting, light workout Health club exercise Stair machine Rowing machine, light Rowing machine, moderate Rowing machine, vigorous Rowing machine, very vigorous Ski machine Aerobics, low impact Aerobics, high impact Aerobics, step aerobics Aerobics, general Jazzercise Stretching, hatha yoga Mild stretching Instructing aerobic class Water aerobics Ballet, twist, jazz, tap Ballroom dancing, slow Ballroom dancing, fast Running, 5 mph (12 minute mile) Running, 5.2 mph (11.5 minute mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, cross country Running, general Running, on a track, team practice Running, stairs, up Track and field (shot, discus) Track and field (high jump, pole vault) Track and field (hurdles) Archery Badminton

354 177 325 531 207 413 502 708 413 295 413 502 384 354 236 148 354 236 266 177 325 472 531 590 649 679 738 797 826 885 944 1062 531 472 590 885 236 354 590 207 266

422 211 387 633 246 493 598 844 493 352 493 598 457 422 281 176 422 281 317 211 387 563 633 704 774 809 880 950 985 1056 1126 1267 633 563 704 1056 281 422 704 246 317

490 245 449 735 286 572 695 981 572 409 572 695 531 490 327 204 490 327 368 245 449 654 735 817 899 940 1022 1103 1144 1226 1308 1471 735 654 817 1226 327 490 817 286 368

Basketball game, competitive Playing basketball, non game Basketball, officiating Basketball, shooting baskets Basketball, wheelchair Running, training, pushing wheelchair Billiards Bowling Boxing, in ring Boxing, punching bag Boxing, sparring Coaching: football, basketball, soccer Cricket (batting, bowling) Croquet Curling Darts (wall or lawn) Fencing Football, competitive Football, touch, flag, general Football or baseball, playing catch Frisbee playing, general Frisbee, ultimate frisbee Golf, general Golf, walking and carrying clubs Golf, driving range Golf, miniature golf Golf, walking and pulling clubs Golf, using power cart Gymnastics Hacky sack Handball Handball, team Hockey, field hockey Hockey, ice hockey Riding a horse, general Horesback riding, saddling horse Horseback riding, grooming horse Horseback riding, trotting Horseback riding, walking Horse racing, galloping Horse grooming, moderate

472 354 413 266 384 472 148 177 708 354 531 236 295 148 236 148 354 531 472 148 177 472 266 266 177 177 254 207 236 236 708 472 472 472 236 207 207 384 148 472 354

563 422 493 317 457 563 176 211 844 422 633 281 352 176 281 176 422 633 563 176 211 563 317 317 211 211 303 246 281 281 844 563 563 563 281 246 246 457 176 563 422

654 490 572 368 531 654 204 245 981 490 735 327 409 204 327 204 490 735 654 204 245 654 368 368 245 245 351 286 327 327 981 654 654 654 327 286 286 531 204 654 490

Horseshoe pitching Jai alai Martial arts, judo, karate, jujitsu Martial arts, kick boxing Martial arts, tae kwan do Krav maga training Juggling Kickball Lacrosse Orienteering Playing paddleball Paddleball, competitive Polo Racquetball, competitive Playing racquetball Rock climbing, ascending rock Rock climbing, rappelling Jumping rope, fast Jumping rope, moderate Jumping rope, slow Rugby Shuffleboard, lawn bowling Skateboarding Roller skating Roller blading, in-line skating Sky diving Soccer, competitive Playing soccer Softball or baseball Softball, officiating Softball, pitching Squash Table tennis, ping pong Tai chi Playing tennis Tennis, doubles Tennis, singles Trampoline Volleyball, competitive Playing volleyball Volleyball, beach

177 708 590 590 590 590 236 413 472 531 354 590 472 590 413 649 472 708 590 472 590 177 295 413 708 177 590 413 295 236 354 708 236 236 413 354 472 207 472 177 472

211 844 704 704 704 704 281 493 563 633 422 704 563 704 493 774 563 844 704 563 704 211 352 493 844 211 704 493 352 281 422 844 281 281 493 422 563 246 563 211 563

245 981 817 817 817 817 327 572 654 735 490 817 654 817 572 899 654 981 817 654 817 245 409 572 981 245 817 572 409 327 490 981 327 327 572 490 654 286 654 245 654

Wrestling Wallyball Backpacking, Hiking with pack Carrying infant, level ground Carrying infant, upstairs Carrying 16 to 24 lbs, upstairs Carrying 25 to 49 lbs, upstairs Standing, playing with children, light Walk/run, playing with children, moderate Walk/run, playing with children, vigorous Carrying small children Loading, unloading car Climbing hills, carrying up to 9 lbs Climbing hills, carrying 10 to 20 lb Climbing hills, carrying 21 to 42 lb Climbing hills, carrying over 42 lb Walking downstairs Hiking, cross country Bird watching Marching, rapidly, military Children's games, hopscotch, dodgeball Pushing stroller or walking with children Pushing a wheelchair Race walking Rock climbing, mountain climbing Walking using crutches Walking the dog Walking, under 2.0 mph, very slow Walking 2.0 mph, slow Walking 2.5 mph Walking 3.0 mph, moderate Walking 3.5 mph, brisk pace Walking 3.5 mph, uphill Walking 4.0 mph, very brisk Walking 4.5 mph Walking 5.0 mph Boating, power, speed boat Canoeing, camping trip Canoeing, rowing, light Canoeing, rowing, moderate Canoeing, rowing, vigorous

354 413 413 207 295 354 472 165 236 295 177 177 413 443 472 531 177 354 148 384 295 148 236 384 472 295 177 118 148 177 195 224 354 295 372 472 148 236 177 413 708

422 493 493 246 352 422 563 197 281 352 211 211 493 528 563 633 211 422 176 457 352 176 281 457 563 352 211 141 176 211 232 267 422 352 443 563 176 281 211 493 844

490 572 572 286 409 490 654 229 327 409 245 245 572 613 654 735 245 490 204 531 409 204 327 531 654 409 245 163 204 245 270 311 490 409 515 654 204 327 245 572 981

Crew, sculling, rowing, competition Kayaking Paddle boat Windsurfing, sailing Sailing, competition Sailing, yachting, ocean sailing Skiing, water skiing Ski mobiling Skin diving, fast Skin diving, moderate Skin diving, scuba diving Snorkeling Surfing, body surfing or board surfing Whitewater rafting, kayaking, canoeing Swimming laps, freestyle, fast Swimming laps, freestyle, slow Swimming backstroke Swimming breaststroke Swimming butterfly Swimming leisurely, not laps Swimming sidestroke Swimming synchronized Swimming, treading water, fast, vigorous Swimming, treading water, moderate Water aerobics, water calisthenics Water polo Water volleyball Water jogging Diving, springboard or platform Ice skating, < 9 mph Ice skating, average speed Ice skating, rapidly Speed skating, ice, competitive Cross country snow skiing, slow Cross country skiing, moderate Cross country skiing, vigorous Cross country skiing, racing Cross country skiing, uphill Snow skiing, downhill skiing, light Downhill snow skiing, moderate Downhill snow skiing, racing

708 295 236 177 295 177 354 413 944 738 413 295 177 295 590 413 413 590 649 354 472 472 590 236 236 590 177 472 177 325 413 531 885 413 472 531 826 974 295 354 472

844 352 281 211 352 211 422 493 1126 880 493 352 211 352 704 493 493 704 774 422 563 563 704 281 281 704 211 563 211 387 493 633 1056 493 563 633 985 1161 352 422 563

981 409 327 245 409 245 490 572 1308 1022 572 409 245 409 817 572 572 817 899 490 654 654 817 327 327 817 245 654 245 449 572 735 1226 572 654 735 1144 1348 409 490 654

Sledding, tobagganing, luge Snow shoeing Snowmobiling General housework Cleaning gutters Painting Sit, playing with animals Walk / run, playing with animals Bathing dog Mowing lawn, walk, power mower Mowing lawn, riding mower Walking, snow blower Riding, snow blower Shoveling snow by hand Raking lawn Gardening, general Bagging grass, leaves Watering lawn or garden Weeding, cultivating garden Carpentry, general Carrying heavy loads Carrying moderate loads upstairs General cleaning Cleaning, dusting Taking out trash Walking, pushing a wheelchair Teach physical education,exercise class Teach exercise classes (& participate)

413 472 207 207 295 266 148 236 207 325 148 207 177 354 254 236 236 89 266 207 472 472 207 148 177 236 236 384

493 563 246 246 352 317 176 281 246 387 176 246 211 422 303 281 281 106 317 246 563 563 246 176 211 281 281 457

572 654 286 286 409 368 204 327 286 449 204 286 245 490 351 327 327 123 368 286 654 654 286 204 245 327 327 531