Tips for December 2007 - The Holidays

Tips for December:

During the holidays I constantly hear people rattle off how many calories they’re burning on whatever cardio machine they happen to be on at the time……

thus, how many calories they can take in over the holidays. Of course the best way to not worry about caloric intake is not to take in an abundance of calories. Unfortunately, most people do this. So what I’m going to provide this month is a basic guide to caloric expenditure.

The best way to not worry about caloric intake is not to take in an abundance of calories….. make healthy food choices…such as fruits & vegetables.

In 1 hour these activities burn approximately:

250 - 350 calories - slow walking - light gardening - slow dancing - light housework - friendly ping pong - tennis, doubles - golf, social 450 - 550 calories - brisk walking - swimming - basketball - bicycling - aerobic dance - weight training - tennis, singles 650 - 850 calories - jogging - wrestling - cross country skiing - football training - advanced raquetball - climbing stairs

For those who are concerned with heart rate, here are the average heart rate ranges. bpm = beats per minute AGE LOW HIGH 20 100 bpm 170 bpm 25 98 bpm 166 bpm 30 95 bpm 162 bpm 35 93 bpm 157 bpm 40 90 bpm 153 bpm 45 88 bpm 149 bpm 50 85 bpm 145 bpm 55 83 bpm 140 bpm 60 80 bpm 136 bpm 65 75 bpm 132 bpm 70 73 bpm 129 bpm ** Remember, these are estimates only….your own heart rate could be slightly lower or higher. Before beginning any exercise routine, please consult your physician.