20 Calorie/Energy Count
Description
This article is from the Running FAQ, by Ozzie Gontang with numerous contributions by others.
20 Calorie/Energy Count
(Kenrick J. Mock mock@iris.ucdavis.edu)
Here is a little table adapted from "Beyond Diet...Exercise Your Way to
Fitness and Heart Health" by Lenore R. Zohman, M.D.
Energy Range = Approx. Calories Per Hour
Energy Range Activity Conditioning Benefits
72-84 Sitting, Conversing None
120-150 Strolling, 1 mph Not strenuous enough to produce endurance
unless
Walking, 2 mph your exercise capacity is very low
150-240 Golf, power cart. Not sufficiently taxing or continuous to
promote endurance.
240-300 Cleaning windows Adequate for conditioning if carried out
Mopping floor continuously for vacuuming 20-30 minutes
Bowling Too intermittent for endurance
Walking, 3mph Adequate dynamic exercise if
Cycling, 6mph your capacity is low
Golf, pulling cart Useful if you walk briskly,if cart is heavy
isometrics may be involved.
300-360 Scrubbing floors Adequate if done in at least 2 minute stints
Walking, 3.5 mph Usually good dynamic aerobic exercise
Cycling, 8 mph
Ping Pong Vigorous continuous play can
Badminton have endurance benefits. May aid skill.
Volleyball
Tennis, doubles Not beneficial unless there is continuous play
for at least 2 minutes at a time. Aids skill.
360-420 Walking, 4mph Dynamic, aerobic, beneficial.
Cycling, 10mph
Skating Should be continuous
420-480 Walking, 5mph Dynamic, aerobic, beneficial.
Cycling, 11mph
Tennis, singles Benefit if played 30 minutes or more with an
attempt to keep moving
Water Skiing Total isometrics
480-600 Jogging, 5 mph Dynamic, aerobic, endurance
Cycling, 12mph building exercise.
Downhill skiing Usually too short to help endurance significantly.
Paddleball Not sufficiently continuous for aerobic benefits.
600-660 Running, 5.5 mph Excellent conditioner.
Cycling, 13 mph
Over 660 Running, 6+ mph Excellent conditioner
Handball, Squash Conditioning benefit if played 30 min or more.
Swimming (wide Good conditioning exercise caloric
range)
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