Heavy Exercise
These exercises are the same as above but with the difference of increased intensity level.
Remember that if you have been sedentary for quite some time, you need to build up to these activities by trying the lower intensity alternatives first.
Again these figures are representative of a 185-pound person. If you weigh more than this your calorie expenditure will be much higher. These figures are based upon 60 minutes of activity.
Step Aerobics (high impact) – 888 calories
Rock Climbing – 921 calories
Basketball Full Court – 921 calories
Bikram Yoga – 950 calories
Elliptical Trainer – 955 calories
Swimming (butterfly stroke) – 1,000 calories
Handball – 1,010 calories
A game of Squash – 1,040 calories
Canoeing (above 6 mph) – 1,040 calories
Jumping rope (high impact) – 1,040 calories
Cross-country skiing (high impact) around 1,400 calories.
Running (12 miles per hour) – 1,876 calories
Finding An Exercise Program That Is Right For You
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