Exercise your way to Transformation

Exercise your way to Transformation

Exercise boosts metabolism as well as mood. Jogging in place on a treadmill at the gym is not the only way to achieve results. Many different activities offer calorie burning potential. Check out the following list for some choices that will have you feeling better inside and out.

Exercise	Calories Burned per Hour(varies by body weight)
	130 lbs	155 lbs	190 lbs
Aerobics	354	422	518
Basketball	354	422	518
Bicycling, moderate effort (12-14 mph)	472	563	690
Cleaning house	207	246	302
Dancing	266	317	388
Gardening	295	352	431
Golf	236	281	345
Hiking	354	422	518
Jogging	413	493	604
Mowing lawn	325	387	474
Playing catch, football or baseball	148	176	216
Pushing or pulling stroller with child	148	176	216
Race walking	384	457	561
Racquetball	413	493	604
Rowing, stationary, moderate effort	502	598	733
Running, 5 mph (12 min mile)	472	563	690
Running, 6 mph (10 min mile)	590	704	863
Running, 7.5mph (8 min mile)	783	880	1078
Soccer	413	493	604
Softball or baseball, fast or slow pitch	295	352	431
Stretching, hatha yoga	236	281	345
Swimming laps, freestyle, moderate effort	472	563	690
Tai chi	236	281	345
Tennis	413	493	604
Walk/run-playing with child(ren)	236	281	345
Walking, 3 mph, mod. pace, walking dog	207	246	302
Walking, 4 mph, very brisk pace	236	281	345
Water aerobics, water calisthenics	236	281	345
Weight lifting, light or moderate effort	177	211	259

Pick one of the following 3 options to get started:
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