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Exercise Recommendation for Weight Control

Frequency:   Five times per week

Intensity:       60-85% of maximum heart rate or moderate intensity that still allows you to talk while exercising

Time:             30 to 60 minutes of aerobics activity per session

Type:            Continuous aerobic activities such as walking, stationary cycling, swimming, rowing, cross-country skiing, or jogging

Sample Types of  Exercise and Calories Burned per Hour

150 Ib. person                                         Approx. calories burned

Running (7.5 MPH)                                              850

Swimming (2 MPH)                                           500

Bicycling (9 MPH)                                                400

Walking (330 MPH)                                             330

Aerobics (moderate)                                             400

Tennis                                                                   450

Office work                                                          140

Housework                                                           300

Lawn mowing                                                        450

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