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This chart is based on a 154lb man |
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Moderate physical activities: |
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In 1 hour |
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In 30 minutes |
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Hiking |
|
370 |
|
185 |
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Light gardening/yard work |
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330 |
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165 |
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Dancing |
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330 |
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165 |
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Golf (walking and carrying clubs) |
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330 |
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165 |
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Bicycling (less than 10 miles per hour) |
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290 |
|
145 |
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Walking (3 ½ miles per hour) |
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280 |
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140 |
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Weight training (general light workout) |
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220 |
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110 |
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Stretching |
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180 |
|
90 |
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Vigorous physical activities: |
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In 1 hour |
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In 30 minutes |
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Running/jogging (5 miles per hour) |
|
590 |
|
295 |
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Bicycling (more than 10 miles per hour) |
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590 |
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295 |
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Swimming (slow freestyle laps) |
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510 |
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255 |
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Aerobics |
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480 |
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240 |
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Walking (4 ½ miles per hour) |
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460 |
|
230 |
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Heavy yard work (chopping wood) |
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440 |
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220 |
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Weight lifting (vigorous effort) |
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440 |
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220 |
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Basketball (vigorous) |
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440 |
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220 |