Physical activity - Calories

Exercise is an important part of the weight loss process and necessary for having a shaped body. Even if you eat healthy food without exercising you will not have a nice shaped body.

Physical activity causes the body to consume more energy and thus more calories. It is well known that we only lose weight if we spend more calories than we consume them. This means that in order to reduce weight, should either reduce calories or burn more calories through exercise.

Each exercise requires a different effort and because of that some exercises are more effective in burning calories and others not so much.

Here are some of the basic physical activity and the number of calories burned for 1 hour:

Physical Activity	121 pounds	132 pounds	154 pounds
Walking (slow)	138	151	176
Walking (fast)	211	230	268
Running (slow)	444	484	564
Running (moderate)	610	665	775
Running (fast)	777	847	987
Cycling (15-20km/h)	333	363	423
Cycling (21-25km/h)	555	605	705
Riding a stationary bike	485	528	616
Swimming	332	361	421
Swimming (butterfly)	609	664	773
Swimming(breaststroke)	554	604	704
Swimming (backstroke)	442	482	562
Dancing (ballet, twist)	360	393	458
Modern dances (slow)	166	181	211
Modern dances (fast)	250	272	317
Aerobic (slow)	277	302	352
Aerobic (fast)	387	422	492
Water Aerobic	221	241	281
Gymnastics	222	242	282
Jumping rope	555	605	705
Exercise with weights	249	271	316
Tai Chi	221	241	281
Boxing (boxing bag)	332	361	421
Kick-boxing	554	604	704
Basketball	444	484	564
Handball	664	724	844
Volleyball	166	181	211
Tennis	388	423	493
Badminton	249	271	316
Ping Pong	222	242	282
Bowling	166	181	211
Billiards	138	151	176
Hiking	444	484	564
Skiing	359	392	457
Ice skating	387	422	492

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