Exactly how many calories do we burn? When I asked what kind of topic my Zumba gang would like, they immediately said, “How many calories do we burn in this class?” Well that depends. I thought I would take the average workout programs, activities and specific classes and show you guys.
ACTIVITY CALORIES BURNED
A brisk 1 hour walk 211
45 minutes playing basketball, say one on one 282
1 hour Calisthenics (jumping jacks, push-ups etc) 527
Tossing the Frisbee 113
20 minutes of push-ups 63
Aerobics 1 hour 452
Running @5mph (12 min mile) 395
Bicycling 10mpg Leisurely ride 452
Bowling for 1 hour 151
Circuit Training 1 hour (boot camp style) 1014
House cleaning for 1 hour 151
Vacuuming for 1 hour 188
Jumping Rope 30 minutes 263
Slimnastics-Curves like activity for 1 hour 376
Snow Shoveling for 1 hour 376
Lawn Mowing-with a push mower for 1 hour 339
Riding a stationary Bike for 1 hour 339
Wii fit Aerobic for 1 hour 226
Wii fit Balance for 1 hour 60
Wii fit Strength for 1 hour 151
Wii fit Yoga for 1 hour 53
Wii fit Sports bowling for 1 hour 128
Zumba low impact 1 hour 452
Zumba high impact 1 hour varies on individual but average 790-1016
There is your reference. That means you are burning calories when you are cleaning your house, walking the dog, or having a family bowling night. The trick to using these numbers to your benefit is by using them as a general calories burned added together throughout the day and then logging your food intake and making sure you are not taking in way too much. Let’s do an weight loss example, using calories in vs expenditures. Say you weigh 168lbs, your 5’7″ tall you want to lose 1.5 pounds a week. You would only be allowed 1,599 calories a day. However, if you want to lose weight, your going to have to eat as close to the 1,599 then get your exercise…say walk for 30 minutes briskly, that’s worth 88 calories burned and then vacuum, and dust, for one hour total and that is worth another 151 calories and let’s not forget to get to Zumba class where let’s say you burn 850 calories, you just burned 1,089 calories giving you an excess of only 510 you can still lose weight at that rate. The object is to keep your excess calories down. You never want to work out and burn you suggested calorie intake about. That puts your body into starve motion and it defeats all your work.
Be mindful of what you eat. Snack on high protein, low calorie snack. Remember those almonds, peanut butter and even a slice of whole wheat bread with the peanut butter smeared on it is a wonderful choice. Try to keep your total fat percentage under 35%, and make your carbohydrate intake to be only 25%. Because you burn protein for fuel, try to keep your protein at around 40%. Drink your water, at least 8 glasses a day. I would shoot for 10 glasses, but, 8 will do. Remember Diets don’t work. Changing our habits and the way we look at food does. Making it necessary not required is hard. Please do NOT think you are on a diet, remember, your evolving, and changing how and why you eat.
There are a TON of programs on the internet and for smart phones that help you. You can plug your numbers in, get your goals and then log your food, your exercise and most of them will chart your success as well as your hiccups. Most of them will even give you the nutrient break downs. Myself, I use the Lose it program on my iphone and I find it very handy. Recently, I joined Dr. Oz’ Transformation Nation. I highly recommend that for all of you. Not only do we get the chance to pull from his knowledge and data base of knowledge, but you get support, attention and there is a chance to will 1 Million dollars. What could it hurt to join? You might get healthy and learn something you didn’t know.
Keep up the good work. Keep moving, dancing, thinking about being thinner, healthier and happier.