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Raking leaves/washing cars:
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1.5
|
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House Cleaning:
|
1.6
|
|
Weight Training:
|
1.9
|
|
Golfing/walking:
|
2.3
|
|
Dancing:
|
2.6
|
|
Bicycling (10 mph)/mowing:
|
2.7
|
|
Tennis (singles):
|
2.9
|
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Gardening:
|
3.2
|
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Swimming:
|
3.5
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Here are some activities and the calories that are burned per hour for EACH POUND YOU WEIGH.
Whether engaging in moderate or vigorous intensity exercise, it is helpful to monitor
your exertion level. One way to do this is to calculate your target heart rate (THR). In
order to calculate your target heart rate, first you must calculate your maximum heart
rate (MHR).
MHR= 220 – your age
If you want to exercise at 50% to 65% of your MHR, (which would be at a moderate
level), then the calculation would be as follows:
MHR x .50 = THR -OR- MHR x .60 = THR.
If you want to exercise at 50% to 65% of your MHR, (which would be at a moderate
level), then the calculation would be as follows:
For example if you are 40 years old, (your MHR is 180 [220-40]), and you want to
exercise at 50% of your MHR: 180 multiplied by .50 equals 90. This means that your
target heart rate is 90 beats per minute. When you are in the middle of your exercise
session, you can take your heart rate for fifteen seconds and multiply by 4. If the number
is higher than 90 you may want to slow down a bit. If that number is lower than 90, then
you will want to increase the intensity (ie. walk faster).
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