Winston Salem Fitness

ACTIVITY*    Calories expended in 30 minutes  Male (175 lbs)    Calories expended in 30 minutes  Female (135 lbs)

Bicycling 12-13.9 mph (moderate effort)    334   258

Circuit Training     334   258

Stretching, hatha yoga    167   129

Dancing – general    188   145

Dancing – ballet, modern    251   193

House Cleaning – vigorous (mop, wash car)     188   145

House Cleaning – light (dusting, vacuuming)    104   81

Playing w/ kids moderate – walk/run    167   129

Gardening    209   161

Mowing lawn – Hand mower    251   193

Running – 6 mph    418   322

Jogging    292   225

Basketball – Game    334   258

Children’s Games    209   161

Football    334   258

Frisbee    125   97

Horseback Riding    167   129

Skating    292   225

Soccer    292   225

Softball/Baseball    209   161

Tennis    292   225

Hiking    251   193

Walking – 4 mph, level surface    167   129

Walking – leisure    146   113

Canoeing/Rowing – moderate    292   225

Kayaking    209   161

Swimming laps freestyle – moderate    334   258

* Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition