| When I was at 164 lbs, my site offered a chance to do a body-fat
analysis using a computer and electrical pulses. A part of the
readout was a list of exercises and the calories expended based
on that weight. Here's the list. If you weigh more than 164,
add some calories to the calories expended. If you weigh less,
subtract some. I'm not sure how much, or how that's related
to fat weight vs lean weight (ie, if someone who weighed 164 but
was a higher %fat or lower would have different numbers).
All figures are for 30 minutes of exercise.
Walking (15-17 min/mile) 179
Jogging (10-12 min/mile) 366
Running (9 min/mile) 431
Swimming (breast stroke) 361
Cycling (9.4 mph) 223
Basketball 308
Racquetball 390
Volleyball 112
Canoeing (continuous) 98
Super Circuit 301
Hill climbing (cont. no load)270
Badmiton 216
Table tennis 152
Gardening 206
Knitting 49
Nautilus circ 200
Universal circ 259
Hydra gym circ 295
Free wt's circ 190
Aerobics (continuous) 379
Tennis (continuous) 243
Golf (carrying bag) 190
Food shopping (no eating!) 134
Squash 473
Gymnastics 147
Skiing (moderate speed) 266
Football 295
Typing (electric) 60
Judo 435
Soccer 299
I found another chart in a book by Robert Kennedy (Not the Boston
family) called "Rock Hard! Supernutrition for Bodybuilders" - a
pretty good book on nutrition for anyone, with incredible photos
of men and women in incredible shape. I may type that in when I
get ambitious - or you could go look the book up! The one piece
of info I found in this book and, so far, nowhere else, is how
to compute calories used based on total lbs lifted in a weight
workout: 1 calorie for every 100 lbs you lift. For example,
if you bench press (for computation ease) 100 lbs for 10 reps,
and you do 3 sets of 10, you do 30x100 or 3000 lbs. At 1 cal.
per 100 lbs (knock off the last two places) you've burned 30
calories doing your bench presses.
This is real rough - it doesn't take into account the distance
lifted, which varies per exercise, or any difference in muscle
efficiency from person to person. However, I think the distance
stuff balances out, since they probably use an average distance
like the bench press. They use this to figure out the caloric
requirements of Bodybuilders who are trying to maintain or gain
weight.
I recommend this book highly. The chapter on how to rev up a slow
metabolism or slow down a hyper one is good. There are chapters
on all sorts of nutrition areas - fiber, protein, activity, supplements
energy, and so on, as well as a recipe section which gives basic recipes
and methods to modify them to either gain or lose weight. The
recipe section should be helpful to cooks who are looking for ideas
on how to modify their own recipes.
--Louise
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| Jude:
I don't remember which bookstore, but it was one of the chains.
Most of them carry Robert Kennedy's books, and can order any
they don't have. You might want to look into the one he wrote
called "Reps". It has various types of routines for people with
various requirements. Might have something in there you can
use while you're recuperating. I've got it on order, mainly
for its section on "tendon strengthening" - I know I'll need
to do some work on my joints so I don't end up with injuries as
I increase my weights. I've been told that happens when you
get your muscles stronger than your joints, or when you don't
balance the strength of your various muscles (ie triceps vs
biceps, biceps being much easier to build).
--Louise
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