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Calories - Running to Weight Lifting

Running to Weight Lifting

Energy expenditure (calories burned) during exercise is affected by body weight, workout intensity, conditioning level and metabolism. Energy expended (calories burned) per hour are listed below for the weights of 130, 155 and 190 pounds. Exercises from Swimming to Weight Lifting are alphabetized below.

Aerobics to Golf Gymnastics to Rugby Running to Weight Lifting

Activity (1 hour)130 lbs155 lbs190 lbs
Running, 10 mph (6 min mile)
Running, 10.9 mph (5.5 min mile)
Running, 5 mph (12 min mile)
Running, 5.2 mph (11.5 min mile)
Running, 6 mph (10 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8 mph (7.5 min mile)
Running, 8.6 mph (7 min mile)
Running, 9 mph (6.5 min mile)
Running, cross country
Running, general
Running, in place
Running, on a track, team practice
Running, stairs, up
Running, training, pushing wheelchair
Running, wheeling, general
Sailing, boat/board sailing, windsurfing, general
Sailing, in competition
Scrubbing floors, on hands and knees
Shoveling snow, by hand
Shuffleboard, lawn bowling
Sitting-playing with child(ren)-light
Skateboarding
Skating, ice, 9 mph or less
Skating, ice, general
Skating, ice, rapidly, > 9 mph
Skating, ice, speed, competitive
Skating, roller
Ski jumping (climb up carrying skis)
Ski machine, general
Skiing, cross-country, >8.0 mph, racing
Skiing, cross-country, moderate effort
Skiing, cross-country, slow or light effort
Skiing, cross-country, uphill, maximum effort
Skiing, cross-country, vigorous effort
Skiing, downhill, light effort
Skiing, downhill, moderate effort
Skiing, downhill, vigorous effort, racing
Skiing, snow, general
Skiing, water
Ski-mobiling, water
Skin diving, scuba diving, general
Sledding, tobogganing, bobsledding, luge
Snorkeling
Snow shoeing
Snowmobiling
Soccer, casual, general
Soccer, competitive
Softball or baseball, fast or slow pitch
Softball, officiating
Squash
Stair-treadmill ergometer, general
Standing-packing/unpacking boxes
Stretching, hatha yoga
Surfing, body or board
Sweeping garage, sidewalk
Swimming laps, freestyle, fast, vigorous effort
Swimming laps, freestyle, light/moderate effort
Swimming, backstroke, general
Swimming, breaststroke, general
Swimming, butterfly, general
Swimming, leisurely, general
Swimming, sidestroke, general
Swimming, sychronized
Swimming, treading, water, fast, vigorous effort
Swimming, treading, water, moderate effort
Table tennis, ping pong
Tai chi
Teaching aerobics class
Tennis, doubles
Tennis, general
Tennis, singles
Unicycling
Volleyball, beach
Volleyball, competitive, in gymnasium
Volleyball, noncompetitive; 6-9 member team
Walk/run-playing with child(ren)-moderate
Walk/run-playing with child(ren)-vigorous
Walking, 2.0 mph, slow pace
Walking, 3.0 mph, moderate pace, walking dog
Walking, 3.5 mph, uphill
Walking, 4.0 mph, very brisk pace
Walking, carrying infant or 15-lb load
Walking, grass track
Walking, upstairs
Walking, using crutches
Wallyball, general
Water aerobics, water calisthenics
Water polo
Water volleyball
Weight lifting or body building, vigorous effort
Weight lifting, light or moderate effort
Whitewater rafting, kayaking, or canoeing
944
1062
472
531
590
649
679
738
797
826
885
531
472
472
590
885
472
177
177
295
325
354
177
148
295
325
413
531
885
413
413
561
826
472
413
974
531
295
354
472
413
354
413
413
413
295
472
207
413
590
295
354
708
354
207
236
177
236
590
472
472
590
649
354
472
472
590
236
236
236
354
354
413
472
295
472
236
177
236
295
148
207
354
236
207
295
472
236
413
236
590
177
354
177
295
1126
1267
563
633
704
774
809
880
950
985
1056
633
563
563
704
1056
563
211
211
352
387
422
211
176
352
387
493
633
1056
493
493
669
985
563
493
1161
633
352
422
563
493
422
493
493
493
352
563
246
493
704
352
422
844
422
246
281
211
281
704
563
563
704
774
422
563
563
704
281
281
281
422
422
493
563
352
563
281
211
281
352
176
246
422
281
246
352
563
281
493
281
704
211
422
211
352
1380
1553
690
776
863
949
992
1078
1165
1208
1294
776
690
690
863
1294
690
259
259
431
474
518
259
216
431
474
604
776
1294
604
604
819
1208
690
604
1423
776
431
518
690
604
518
604
604
604
431
690
302
604
863
431
518
1035
518
302
345
259
345
863
690
690
863
949
518
690
690
863
345
345
345
518
518
604
690
431
690
345
259
345
431
216
302
518
345
302
431
690
345
604
345
863
259
518
259
431

Calories are calculated based on research data from Medicine and Science in Sports and Exercise, The Official Journal of the American College of Sports Medicine.

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