Physical activity helps you manage weight loss while building healthy muscle. To lose about one pound a week (a safe pace) burn about 3500 calories a week (that’s 500 calories a day).

Here are some favorite warm-weather activities – find some you enjoy and get moving! These numbers are for 30 minutes of activity. The first number is for a 125-pound person, the second number is for a 155-pound person, and the third number is for a 185-pound person.

• Basketball or Football *** 240 * 298 * 355
• Bicycling (16-19 mph) *** 360 * 446 * 533
• Gardening *** 139 * 172 * 205
• Golf (carrying clubs) *** 165 * 205 * 244
• Rock climbing, rappelling *** 240 * 298 * 355
• Rope jumping *** 300 * 372 * 444
• Running (6 mph) *** 300 * 372 * 444
• Soccer or Tennis *** 210 * 260 * 311
• Swimming (vigorous) *** 300 * 372 * 444
• Volleyball *** 90 * 112 * 133
• Walking (4.5 mph) *** 150 * 186 * 222

These numbers come from Harvard Medical School research.

This entry was posted on Friday, April 8th, 2011 at 3:01 am and is filed under Exercise and fitness, Fitness Friday. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.