Calories And Physical Activity
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2Body Composition—Activity
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Calories and Physical Activity
A calorie is a unit of heat that measures the available energy in foods.
To maintain weight, the calories you take in from food must equal the
calories you burn. If you take in more calories than you burn, then you gain
weight. If you burn more calories than you take in, then you lose weight.
One pound equals 3,500 calories. If you eat 100 calories more than you
need each day (which may be the equivalent of one soda or a small bag
of chips), then in 35 days, you may gain one pound. One way to reduce
weight other than reducing calories is to increase activity. For a person
who wants to lose weight, the combination of slightly reducing calories
and increasing physical activity will give the healthiest results.
Calories burned during an activity vary from person to person. If you
work at a lower intensity for longer, your body gets in the “burn” mode and
actually burns calories more efficiently. If you can only exercise for a short
duration of 20 minutes, you would burn more calories at a more vigorous
intensity. Figure 6.3 shows energy demands of activities.
Figure 6.3
Energy Demands of Activities
Cal/Lb/Min
Activity
Calculating Calories Expended
Cal/Lb/Min means Calories per
Aerobic dance (vigorous)
0.062
pound of body weight per minute.
Basketball (vigorous, full court)
0.097
In order to calculate the number of
Bicycling (13 mph)
0.045
calories you would expend after
Bicycling (19 mph)
0.076
several minutes of a particular
Canoeing (flat water, moderate pace)
0.045
physical activity, multiply the
Cross-country skiing (8 mph)
0.104
Cal/Lb/Min factor from this chart
Golf (carrying clubs)
0.045
by your weight. Then multiply your
Handball
0.078
answer by the number of minutes
Horseback riding (trot)
0.052
you spend on the activity.
Rowing (vigorous)
0.097
For example, if you weigh
Running (5 mph)
0.061
142 pounds, and you spend
Running (7.5 mph)
0.094
30 minutes doing aerobic dance,
Running (10 mph)
0.114
you would do the following:
Soccer
0.097
0.062 Cal/Lb/Min � 142 � 8.8 calories
Swimming (20 ypm)
0.032
per minute
Swimming (45 ypm)
0.058
8.8 Cal/Min � 30 � 264 calories
Tennis (beginner)
0.032
expended
Walking (3.5 mph)
0.035
Fitness Zone Online Body Composition
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