Last week’s corner discussed the health benefits and precautions of summer exercise. This week, the focus is on how many calories you could burn from these exercises in a one-hour period. Depending on the duration of your activity and the temperature, these numbers could double.
As a reference, 3,500 calories equal approximately 1 pound, which can be a rough measure for those aiming to gain or lose weight. Although this is just one measure to use when looking to manage your weight—calories in versus calories out—there are many more factors that can influence this. Nonetheless, it serves as a simple point of reference if you are tracking your food intake and activity level to adjust for caloric load.
It’s important to note how much you’re sweating, as significant weight loss immediately after exercise is typically water weight, not true weight. To accurately track weight changes, weigh yourself first thing in the morning, before eating or drinking anything, and after using the bathroom.
The number of calories burned during an hour of activity varies based on the specific activity, your weight, intensity, and fitness level. Here are some estimates for common summer activities for a person weighing around 175 pounds (79 kg):
- Swimming (general): ~560 calories per hour
- Running (6 mph): ~800 calories per hour
- Cycling (12-14 mph): ~600 calories per hour
- Hiking: ~500 calories per hour
- Beach Volleyball: ~560 calories per hour
- Tennis: ~600 calories per hour
- Kayaking: ~400 calories per hour
- Paddleboarding: ~480 calories per hour
- Surfing: ~300 calories per hour
- Gardening: ~350 calories per hour
- Skimboarding: ~375 calories per hour
- Mowing the Lawn: ~400 calories per hour (using a push mower)
- Pickleball: ~480 calories per hour
- Walking (3.5 mph): ~320 calories per hour
- Riding an Electric Bike: ~320 calories per hour
- Riding an electric bike generally burns fewer calories than a traditional bike due to the motor assistance, but the actual calorie burn can vary depending on how much you pedal and the level of motor assistance you use.
Remember as well from last corner the summer heat can also influence more calories to be burned. Firstly, the body’s metabolic rate typically rises as it works harder to regulate its temperature in the heat. This increased metabolic activity translates into burning more calories during physical activity. Additionally, higher temperatures often elevate heart rate levels as the cardiovascular system works to manage heat stress, further contributing to increased calorie consumption.
Moreover, the body’s natural cooling mechanism, sweating, becomes more pronounced in hot weather. As sweat evaporates from the skin, it dissipates heat, but the process also demands energy expenditure, thereby enhancing calorie burn.
However, the precise increase in calorie burn can vary widely based on individual factors such as fitness level, acclimatization to heat, and the specific nature of the exercise being performed.
Again, always take precautions when exercising in hot temperatures. It’s crucial to stay adequately hydrated and mindful of signs of overheating or dehydration to ensure safety and optimize performance.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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