General Athletic Information for Various Activities:
|
Activity (1-hour duration)
|
Weight of person and calories burned
|
|
|
160 pounds
|
200 pounds
|
240 pounds
|
|
Aerobics, high impact
|
511
|
637
|
763
|
|
Aerobics, low impact
|
365
|
455
|
545
|
|
Aerobics, water
|
292
|
364
|
436
|
|
Backpacking
|
511
|
637
|
763
|
|
Basketball game
|
584
|
728
|
872
|
|
Bicycling, < 10 mph, leisure
|
292
|
364
|
436
|
|
Bowling
|
219
|
273
|
327
|
|
Canoeing
|
256
|
319
|
382
|
|
Dancing, ballroom
|
219
|
273
|
327
|
|
Football, touch, flag, general
|
584
|
728
|
872
|
|
Golfing, carrying clubs
|
329
|
410
|
491
|
|
Hiking
|
438
|
546
|
654
|
|
Ice skating
|
511
|
637
|
763
|
|
Jogging, 5 mph
|
584
|
728
|
872
|
|
Racquetball, casual, general
|
511
|
637
|
763
|
|
Rollerblading
|
913
|
1,138
|
1,363
|
|
Rope jumping
|
730
|
910
|
1,090
|
|
Rowing, stationary
|
511
|
637
|
763
|
|
Running, 8 mph
|
986
|
1,229
|
1,472
|
|
Skiing, cross-country
|
511
|
637
|
763
|
|
Skiing, downhill
|
365
|
455
|
545
|
|
Skiing, water
|
438
|
546
|
654
|
|
Softball or baseball
|
365
|
455
|
545
|
|
Stair treadmill
|
657
|
819
|
981
|
|
Swimming, laps
|
511
|
637
|
763
|
|
Tae kwon do
|
730
|
910
|
1,090
|
|
Tai chi
|
292
|
364
|
436
|
|
Tennis, singles
|
584
|
728
|
872
|
|
Volleyball
|
292
|
364
|
436
|
|
Walking, 2 mph
|
183
|
228
|
273
|
|
Walking, 3.5 mph
|
277
|
346
|
414
|
|
Weightlifting, free weight, Nautilus or universal type
|
219
|
273
|
327
|
The Buzz about Beverages:
- Chilled sports drinks and water are much more appealing than a lukewarm beverage, so put one in the fridge the night before a vigorous workout
- What’s in a sports drink?
- Carbs- Increases available fuel for muscles to use; this is especially helpful in distance exercise/endurance training
- Calories- Replaces energy lost during exercise
- Electrolytes- Most commonly included are sodium and potassium; help carbs to be absorbed quickly and enables fluid to be retained in the body
- Caffeinated beverages can make you dehydrated, so be sure to balance caffeinated and non-caffeinated fluids
- Thirst is not an accurate indicator of hydration, but the color of your urine is. A pale hue indicates optimal hydration, while a bold color signifies dehydration
- Hydration is linked to optimal performance by:
- Lubricating your joints and making movements more fluid
- Regulating your body temperature
- Aiding in the digestion process
Why Water?
Water is essential not only during physical activity, but also to daily life. In numbers, water makes up:
· 60% of the adult human body
o 73% of the brain
o 73% of the heart
o 79% of muscles
o 79% of the kidneys
o 83% of the lungs
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