How Many Calories You Burn Per Minute of Exercise

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The following table of how many calories you burn per minute of exercise is taken from ACE Fitness Matters, Volume 1, Number 4, 1995:


So, if you are going to exercise for 30 minutes, then you would take the figure from the table for whatever it is that you are planning to do, and multiply by 30 to calculate how many calories you will burn.

Note that according to the table, walking burns more calories than downhill skiing or cycling. Although most people would probably be surprised by this, it does emphasize that walking is an extremely effective form of exercise, which is good because it demonstrates that you do not need special equipment to begin an effective exercise program.

If you have not been doing any form of exercise recently, you should start slowly and build up gradually, but there is no reason and definitely no excuse for not starting to take exercise on a regular basis. If you’re serious about losing the extra fat, half an hour or even an hour of walking every day should be a small price to pay.

You should also note that the calories burned during exercise shown in the previous table is a gross figure, and takes no account of the calories that you would have burned if you were doing something else.

For example, if you are a 180 pound person who is running and therefore burning 17 calories a minute, you would need to subtract the calories that you have been burning doing something else from this figure to arrive at any meaningful net total of extra calories burnt.

Even if the alternative activity is nothing more strenuous than sitting on the couch watching the TV, you’re still burning 1.7 calories an hour according to the ‘Sitting quietly’ figure shown in the table. Thus, your net extra calorie burn is actually 15.3 calories a minute. I know that this might seem like a very small difference but it is important to understand that there is a difference between gross and net calories burned.

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