How many calories do I burn when…?

It depends.

I know you don’t like to hear this vague response when you ask a direct question, but it’s the most accurate response: it depends.  Take this question for example:  how many calories do I burn running on a treadmill? It depends.

The number of calories you burn doing a specific type of activity depend on a number of things.  With the treadmill example, it depends on your current weight, how long you plan to workout, how fast you are planning to run/walk and what level of incline you use.  See what I mean?  Too many variables floating around for a brief and satisfying response.

I encourage people to use the Rate of Perceived Exertion(RPE) to guide their intensity – that’s the scale from 1 to 10 that helps you gauge your effort.

But, for those of you who like your numbers in calories – here’s a chart that might help.  Look at this chart as a very general guide.  These numbers are based on 30 minutes of physical activity and there is no sex attributed to these three different weight categories.

	125lbs	155lbs	185lbs
Gym Activities
Weight Lifting: general	90	112	133
Aerobics: water	120	149	178
Stretching, Hatha Yoga	120	149	178
Aerobics: low impact	165	205	244
Aerobics: low impact	165	205	244
Stair Step Machine: general	180	223	266
Teaching aerobics	180	223	266
Weight Lifting: vigorous	180	223	266
Aerobics, Step: low impact	210	260	311
Aerobics: high impact	210	260	311
Bicycling, Stationery: moderate	210	260	311
Rowing, Stationery: moderate	210	260	311
Calisthenics: vigorous	240	298	355
Circuit Training: general	240	298	355
Rowing, Stationery: vigorous	255	316	377

For more information about this chart or more examples of activities, please visit the Harvard Health Publications website.

Remember if you are working out to increase fitness, exercise should feel a little uncomfortable.  Your workout should allow for a significant chunk of huffing and puffing time!  Generally, as prescribed by the Canadian Physical Activity Guide, you need at least 30 minutes of moderate-to-vigorous level of physical activity 3 times a week (at the very least!).

– Marlin