There is no question that pretty much everyone knows that exercise burns calories… but what is little known by most is the actual calorie ranges that happen during exercise and various lifestyle activities.

Many would be surprised at the actual number of calories they are (and are not) burning doing their exercise activities…

 

There are many generalizations on the number of calories being burned exercising…but there is one scientific and proven method – that is by MET values.  Everything in life that you do has a MET value (for instance just for you to stay alive you have a MET value of 1).  You name a given activity…any….and there is a MET value to it.

 

To better help you understand the importance of proper activitiy choices and well as the importance of intensities..I am posting a vary general MET scale that shows a few values.

 

 

To keep this simple…I will place this scale for a 140 pound individual. 

 

MET Value of 3 = a 140 pound individual will burn 200 calories an hour

Bowling

Golf, using golf cart

Walking 2.5 miles per hour

Walking the dog

Yoga

 

MET Value of 5 = a 140 pound individual will burn 334 calories per hour

Playing with children, vigorous

Golf, carrying clubs

Gardening

Mowing the lawn

 

MET Value of 6 = a 140 pound individual will burn 400 calories per hour

Jazzercise

Bicycling 10 to 12 mph

Walking 3.5 mph, uphill

Aerobics

 

MET Value of 8 = a 140 pound individual will burn 535 calories per hour

Bicycling 12 to 13 mph

Circuit Training

Running 5mph (a 12 min mile pace)

Rope jumping, slow

Swimming, general

Tennis, single

 

MET Value of 10 – a 140 pound individual will burn 668 calories per hour

Bicycling 14 – 15.9 mph

Stationary Bike, 200 watts, vigorous

Running 6 mph (10 min mile pace)

Swimming laps, vigorous

 

 

VARIOUS OTHER MET VALUES and the calories burned for the 140 pound individual

Running 7.5 mph (8 min mile pace) = 13.5 MET Value and 902 calories per hour

Boxing, Sparing = 9 MET value and 601 calories per hour

Running 10.9 mph (5.5 min mile pace = 18 MET value and 1203 calories per hour

Running Stairs = 15 MET value and 1002 calories per hour

 

 

To see how many calories you burn using this simple MET scale: 

(MET VALUE x 3.5 x Weight in kg) / 200 = calories burned per minute

*** You would then take this number and multiply it by the number of minutes you exercised

 

 

Type and intensity plays a HUGE role the amount of calories burned…that is why here at Method Evolution we focus directly on the importance of METs. 

For instance, the workouts we design (and our BootCamps) range from 8.5 METS to 16 METS

 

There is also something else VERY unique about the Method Evolution system…the EPOC / Afterburn effect. 

Unlike traditional exercising and aerobic, where your metabolism drops back down to normal in about an hour after exercise…our training protocols promote a prolonged metabolic burn that last 24 to 36 after your workout is done.

 

What does that mean…more calories burned while you are doing NOTHING!

 

So remember, the exercises you choose are just as important as the food choices you make.  Your time and effort is worth it…

 

 

METHOD EVOLUTION

Pearland’s Body Transformation Experts

Personal Training & BootCamps

Tags: body, BootCamps, bowling, exercise, golf, jazzercise, Method Evolution, Pearland, personal training, swimming

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