Excercise

Exercise
Physical Activity Calories Burned/Hr
Walking (leisure) 200
Dancing 420
Bicycle riding (moderate) 450
Power walking (3 mph) 450
Aerobics 450
Jogging (5 mph) 500
Swimming 500
Basketball 700
Elliptical Machine 700
Jumping Rope (70 jumps/min) 700
Stair climbing (stadiums) 900

The Exercise Plan:

• Do some form of cardiovascular activity for at least for 35 minutes, 3 days a week. If this is too much for you at the beginning, start slower and increase to this level of activity as your body becomes acclimated. If you’re more advanced, or as you get used to the increased level of activity, try to raise this to 5 days a week for 40 minutes each day. The important thing is to start and stick with it!
• Switch up your activities. If you do walking one day, then try bicycle riding the next time you exercise. The more you change your exercise, the more you’ll get out of it.
• If possible, try to do as many of your exercises in the morning as you can. Then, if you have time, do it again in the evening—a second session to help burn even more calories (though not too close to bedtime, or all that excitement could keep you up).
• Two days a week for 35 minutes, you should either do some resistance exercise in the form of resistance bands, lift light free weights, or use resistance machines. Make sure you are properly instructed in these methods before trying them.
• Every three weeks try to increase your program by 10 percent. So if you’re walking 1 mile, then start walking 1.1 miles. If you’re riding the bike for 30 minutes a session, try 33 minutes. The idea is to gradually increase the length of your exercise sessions and their intensity.