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120 Part III: Getting to the Heart of the Matter

The table includes a few stop-and-go sports such as tennis and basketball.

Activities like these are not aerobic in the truest sense, but they can still give

you a great workout and contribute to good health and weight loss. The num-

bers in this chart apply to a 150-pound person. (If you weigh less, you’ll burn

a little less; if you weigh more, you’ll burn a little more.)

Table 8-2 Calories Burned during Popular Activities

Activity 15 min. 30 min. 45 min. 60 min.

Aerobic dance 171 342 513 684

Basketball 141 282 432 564

Bicycling at 12 mph 142 283 425 566

Bicycling at 15 mph 177 354 531 708

Bicycling at 18 mph 213 425 638 850

Boxing 165 330 495 660

Circuit weight training 189 378 576 756

Cross-country skiing 146 291 437 583

Downhill skiing 105 210 315 420

Golf (carrying clubs) 87 174 261 348

In-line skating 150 300 450 600

Jumping rope, 60–80 skips/min. 143 286 429 572

Karate, tae kwon do 192 834 576 768

Kayaking 75 150 225 300

Racquetball 114 228 342 456

Rowing machine 104 208 310 415

Running 10-minute miles 183 365 548 731

Running 8-minute miles 223 446 670 893

Ski machine 141 282 423 564

Slide 152 304 456 608

Swimming freestyle, 35 yds/min. 124 248 371 497

Swimming freestyle, 50 yds/min. 131 261 392 523