Wednesday, September 14, 2011

Calorie/Exercise Guide

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

132-147141-158
      5-10'
130-140

136-151
145-163
5'11"
134-144

140-155
149-168
6'0"
138-148
144-159
153-173

No comments: