Calorie Burning Guide
Burn Those Calories!
Exercise increases muscle and burns calories. The more muscle you have, the more calories you burn. So, exercise is a great way to control your weight.
Below is a chart which shows how many calories you can burn in an hour by doing various kinds of physical activity.
| Activity | Calories Burned Per Hour |
| Aerobics, step: low impact | 504 |
| Aerobics, water | 288 |
| Bicycling, stationary: moderate | 504 |
| Chopping/splitting wood | 432 |
| Gardening: general | 324 |
| Golf: carrying clubs | 396 |
| Golf: using cart | 252 |
| Heavy cleaning: car, windows | 324 |
| Mowing lawn: push, hand | 396 |
| Activity | Calories Burned Per Hour |
| Mowing lawn: push, power | 324 |
| Raking lawn | 288 |
| Sleeping | 45 |
| Stair step machine: general | 432 |
| Swimming: laps, vigorous | 720 |
| Walk/jog: jog <10 minutes/mile | 432 |
| Walk briskly : 15 minutes/mile | 324 |
| Weight lifting: general | 216 |
Calories burned are based on a person weighing 150 pounds. Each person will be a little different.
Keep in mind...
What you eat may be even more important than exercise in controlling your weight. Every time you pop something into your mouth, you may need to ask yourself – “Is it worth it? How much will I have to exercise to wear-off the calories?
Drink a can of regular cola (about 150 calories) and you’ll need to walk briskly for a half an hour! Otherwise roughly 1/20th of a pound goes straight to your waistline.