Calories Burned During Exercise

Determining the amount of calories burned during exercise depends on several factors, including the type of exercise, level and duration of exertion, and weight of the participant.

Regardless of the quantity, any calories that are burned during exercise will contribute to weight loss and improved cardiovascular health, which can reduce heart disease.

According to the Center for Disease Control (CDC), heart disease is the leading cause of death among Americans, with 23 million people diagnosed and nearly 1 million deaths annually. Hypertension, high cholesterol levels, and obesity are leading contributors to heart disease, and all three can be reduced or illuminated by participating in cardio exercises on a regular basis. 

The calories that are burned during exercise and the endorphins released by the body help to counter stress, high cholesterol levels, and obesity.

Despite this information, the National Institute on Aging reports that only 58% of the American population enjoys the benefits of burning calories during exercise and of those people, only 26% enjoy the benefits of exercise by participating in physical activities three or more times per week.

Calories Burned During Exercise Quick Reference

The following data estimates how many calories are burned during exercise by specific activity, for some of the more popular activities, based on 20 minutes of activity.

Calories Burned During Exercise–Jogging

Pace	130 lbs	155 lbs	190 lbs
6 minute mile	315	375	406
7 minute mile	275	328	426
8 minute mile	246	293	388
9 minute mile	216	258	316
10 minute mile	197	235	287
12 minute mile	157	187	230
Running in place	157	187	230

Calories Burned During Exercise–Skating

Calories Burned During Exercise–Downhill Skiing

Calories Burned During Exercise–Treadmill / Stair Climber

Pace	130 lbs	155 lbs	190 lbs
Slow	98	117	143
Moderate	118	140	172
Quick	157	187	258

Calories Burned During Exercise–Swimming

Calories Burned During Exercise–Weightlifting

Calories Burned During Exercise Walking

Calories Burned During Exercise–Target Heart Rate

Optimal cardiovascular conditioning and calories burned during exercise is dependant on a person´s ability to achieve and maintain their target heart rate for a minimum of 20 minutes, and preferably for 2 to 3 times per week.

One of the simplest ways of determining your target heart rate is to subtract your age from 220 and multiply that by 70%. An example of the target heart rate for a 35 year old would be (220–35) * .70 = 129 beats per minute. Checking your pulse for ten seconds and multiplying by 6 will determine your heart rate during vigorous activity. By maintaining a heart rate of 129 beats per minute for a minimum of 20 minutes, a 35 year old person would be improving their cardiovascular conditioning and helping to optimize the calories that are burned during exercise. 

Avoid Heart disease: Through Exercise And Living A Heart Healthy Lifestyle

Don't wait for a heart attack to occur before deciding to exercise. Exercise knows no age barriers. Young and old must get into a exercise program. Heart disease is the leading causes of death, adopt drastic changes now! Aim for a healthier YOU!