|
|
|
Fitness Values Of Common Activities |
|
To lose fat, the body must burn more kilojoules than it takes in. Physical activity is important for fat loss. Some people try to lose weight by dieting alone. One-third of the weight they lose can be muscle. When proper exercise is added, 100 percent of the weight loss comes from fat. Exercise builds muscle. Muscle burns fat for fuel when the body is at rest and during exercise. Exercise maintains permanent fat loss (providing there is adequate carbohydrate intake).
Build exercise into your daily routine. If you cannot take a 40-minute walk, try four 10-minute walks throughout the day. The more activity you get throughout the day, the more kilojoules will be burned. To lose half a kilo of fat, 14,000 kilojoules must be burned by the body. Walking 1.6 km briskly burns about 400 kilojoules. Permanent fat loss is a slow process. It takes time for the body to adapt to the metabolic changes that are brought about by appropriate habits of diet and exercise. The bathroom scale cannot tell the difference between water, muscle, or fat loss. Monitor your progress by taking body measurements each month, if possible. HERE ARE SOME COMMON VALUES OF KILOJOULES BURNED PER HOUR FOR A 70 KG PERSON DOING THE FOLLOWING ACTIVITIES: - SEDENTARY: sleeping 300, standing 450, card playing 450, typing or office work 560.
- MODERATE: ballroom dancing 850, horseback riding or light housework 1000, volleyball 1100, slow walking 1200, tennis 1250, golf 1350, brisk walking 1400.
- VIGOROUS ACTIVITIES: ice skating or roller skating 1600, basketball or singles tennis 1800, swimming 2100, aerobic dancing 2200, race walking 2400, bicycling 2500, jogging 2600, cross-country skiing 2760, circuit weight training 3040.
Exercise speeds up metabolism. A faster metabolism burns more kilojoules. So stay active. Make exercise fun and part of your lifestyle. Always get a medical check-up, if you are over 40 or have a medical condition, before starting any exercise program. Work with a fitness instructor to learn how to exercise safely. Article #7434 Copyright (c) 2002 McKesson. All Rights Reserved. |
|
Wednesday, 03 December 2008
|
Contact Health First
Call (02) 6207 7777 to speak with a registered nurse 24 hours a day, seven days a week.
Hearing Impaired Access
TTY Service: (02) 6207 7770
|
|
