Smart Exercise Everybody Wants To Know

Research on energy expenditure of various workouts has been compiled by several competent researchers at prestigious physiology labs nationwide. Their studies agree. Each of the activities in the columns below will use about 150 calories. If you choose two activities every day and decrease the fat and sugar in your diet you will maintain or build muscle and burn stored body fat.

IMPORTANT NOTE: These values are based on a 150 pound man. Values for a 150 pound woman would be slightly less because she has less lean mass. They are, however, a pretty good reference for all of us. (See: THE SCALE COMPANION by Ronda Gates). For a list of values for more than 1,000 activites you need the book, CALORIE EXPENDITURE CHARTS by Frank Katch, Ph.D. and Victor Katch, Ph.D.

Areboic Exercise	Everyday Activities	Strength Training	Fun & Games	Flexibility
Hike 30 min Aerobic Dance 20 min Swim 20 min Run 2 miles Ride bike outside 5 miles Roller skate 30 min Jump Rope 15 min Walk (briskly) 30 min	Garden 40 min Wash the car 44 min Paint the house 33 min Mow lawn (hand mower) 25 min Carpentry--large object 24 min Move furniture 30 min	Body sculpting 30 min Free weights 30 min Circuit training 25 min Calisthenics 30 min	Body surf 20 min Play handball 20 min Mountain bike 15 min Waterski 20 min Kayak 25 min Snorkel 20 min Play softball 45 min	Sretch 45 min Yoga 45 min Akido 45 min T'ai chi ch'uan 45 min Modern Dance 45 min Club dance (fast) 15 min Texas 2 step 15 min

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