Activity Chart
Physical Activity and Calories Burned - 30 minutes◊
| If You Weigh: | |||
| Activity | 150 lbs. | 180 lbs. | |
 |
Step Aerobics | 290 | 348 |
 |
Elliptical Trainer | 245 | 294 |
 |
Gentle Yoga / Stretching | 85 | 102 |
 |
Weight Lifting, Light, Free-Weight / Machines |
102 | 122 |
 |
Weight Lifting, Vigorous, Free-Weight / Machines |
204 | 245 |
 |
Bicycling, Stationary, Moderate (150 watts) |
238 | 286 |
 |
Bicycling, Stationary, Vigorous (200 watts) |
358 | 430 |
 |
Running 5 mph (12 minutes per mile) |
273 | 327 |
 |
Running 7 mph (8.5 minutes per mile) |
392 | 470 |
 |
Walking 3 mph (20 minutes per mile) |
112 | 135 |
 |
Gardening / Weeding | 150 | 184 |
 |
Office Work | 50 | 61 |
 |
Vacuuming | 119 | 143 |
 |
Watching TV | 34 | 41 |
 |
Cooking | 68 | 82 |
| ◊ Keep in mind that these figures are estimations, best used for comparing activities. At a given weight, the higher your lean body mass, the more Calories you will burn with a given activity. For example, a 180 lb. man will generally burn more Calories than a 180 lb. woman. | |||
