Calorie/Exercise
Guide
Every
extra pound
=3500
calories
=
3
hours
of
running
The only reliable basis
for weight loss is reduction in intake of calories.
Exercise alone rarely
produces the amount of weight loss people think it does. For example,
it would take 26 minutes of running -or 1Y2 hours
of walking
to burn up 500 calories!
Most beneficial is a
combination of decreased caloric intake and exercise,
to keep the muscles firm and the -heart and blood vessels healthy.
Safe, steady weight loss of between 1 and 2 pounds a week is a
realistic goal for most people. Based on your height, body frame, and
the type of exercise you normally get, your doctor can estimate the
number of calories you require in a day.
Estimated calories per
hour used during certain activities.
|
|
Calories
Used
|
|
|
Type
of Activity
|
Per
Hour
|
Examples
|
|
Sedentary
|
10-40
|
Reading,
watching TV, writing, eating, sewing, playing cards,
|
|
|
|
miscellaneous
office work.
|
|
Light
|
50-100
|
Office
and other activities requiring some standing and
|
|
|
|
arm
movement, preparing and cooking food, dusting,
|
|
|
|
handwashing
clothes, ironing.
|
|
Moderate
|
110-180
|
Light
housework (making beds, mopping, scrubbing, sweeping,
|
|
|
|
light
polishing and waxing), light gardening and carpentry work,
|
|
|
|
walking
moderately fast.
|
|
Vigorous
|
190-270
|
Heavy
housework (heavy scrubbing and waxing, hanging
|
|
|
|
laundry,
stripping beds), walking fast, bowling, golfing, dancing,
|
|
|
|
riding,
skating, doing calisthenics.
|
|
Strenuous
|
300-700
|
Heavy
manual labor, cycling fast, swimming, climbing,
|
|
|
|
playing
tennis, running, skiing.
|
|
Desirable
weights for MEN of ages 25 and over
|
|||
|
Weight
in pounds according to frame (in indoor clothing)
|
|||
|
Height
|
Small
|
Medium
|
Large
|
|
(Shoes
on 1" heels)
|
Frame
|
Frame
|
Frame
|
|
5'2"
|
112-120
|
118-129
|
126-141
|
|
5'3"
|
115-123
|
121-133
|
129-144
|
|
5'4"
|
118-1
26
|
124-136
|
132-148
|
|
5'5"
|
121-129
|
127-139
|
135-152
|
|
5'6"
|
124-133
|
130-143
|
138-156
|
|
5'7"
|
128-137
|
134-147
|
142-161
|
|
5'8"
|
132-141
|
138-152
|
147-166
|
|
5'9"
|
136-145
|
142-156
|
151-170
|
|
5'10"
|
140-150
|
146-160
|
155-174
|
|
5'
11"
|
144-154
|
150-165
|
159-179
|
|
6'0"
|
148-158
|
154-170
|
164-184
|
|
6'1"
|
152-162
|
158-175
|
168-189
|
|
6'2"
|
156-167
|
162-180
|
173-194
|
|
6'3"
|
160-171
|
167-185
|
178-199
|
|
6'4"
|
164-175
|
172-190
|
182-204
|
|
Desirable
weights
for WOMEN of ages 25 and over
|
||||
|
For
girls between
18 and'25,
subtract 1 pound for each year under 25
|
||||
|
Height
|
Small
|
Medium | Large | |
| Frame | Frame | Frame | ||
| 4'10" | 92-98 |
|
96-107
|
104-119
|
|
4'11"
|
94-1
|
|
98-110
|
106-122
|
|
5'0"
|
96-104
|
|
101-113
|
109-125
|
|
5'1"
|
99-107
|
|
104-116
|
112-128
|
|
5'2"
|
102-110
|
|
107-119
|
115-131
|
|
5'3"
|
105-113
|
|
110-122
|
118-134
|
|
5'4"
|
108-116
|
|
113-126
|
1
21-1 38
|
|
5'5"
|
111-119
|
|
116-130
|
125-142
|
|
5'6"
|
114-123
|
|
120-135
|
129-146
|
|
5'7"
|
118-127
|
|
124-139
|
133-150
|
|
5'8"
|
122-131
|
|
128-143
|
137-154
|
|
5'9"
|
126-135
|
132-147 | 141-158 | |
| 5-10' |
130-140
|
|
136-151
|
145-163
|
|
5'11"
|
134-144
|
|
140-155
|
149-168
|
|
6'0"
|
138-148
|
|
144-159
|
153-173
|
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