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 Weight Control 
Infocenter

Holistic-online.com

Calories Burned By Exercise

The following chart shows how many calories you'll use up during an hour of exercise. These are estimates based on what a 150-pound person might burn over one hour's time performing the specific activity.
Activity Calories Burned per Hour

Mild to Moderate Exercise

Tennis 425
Bicycling or stationary cycling (10 mph) 415
Hiking with a 20-lb. backpack (3 mph) 400
Aerobic exercise, moderate intensity 350
Horseback riding 350
Roller skating 350
Square dancing 350
Treadmill walking (4 mph) 345
Ballroom dancing 300
Calisthenics 300
Rowing machine, low intensity 300
Strength training 300
Table tennis 300
Aerobic exercise, low impact 275
Golf, walking with clubs 270
Bicycling or stationary cycling (5.5 mph) 245
Walking, mild (22.5 mph) 185 to 255

Moderate to Intense Exercise

Martial arts 790
Running (7.2 mph) 700
Stair-climbing machine 680
Rope-jumping 660
Bicycling or stationary cycling (13 mph) 655
Rowing machine, moderate intensity 655
Running/jogging (5.5 mph) 655
Step aerobics, moderate intensity 610
Cross-country skiing (5 mph) 600
Handball 600
Walking, vigorous (5 mph) 555
Swimming 540

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