Cardio Exercise and calories

JoggingCardio exercise( or Aerobic exercise)  is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means “living in air”,and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolismThere are various forms of cardio exercises and they all burn a certain amount of calories, according to the intensity. Here are some cardio exercises and their equivalent calories burnt:

Calories Burned during Popular Activities
Activity 15 min. 30 min. 45 min. 60 min.
Aerobic dance 171 342 513 684
Basketball 141 282 432 564
Bicycling at 12 mph 142 283 425 566
Bicycling at 15 mph 177 354 531 708
Bicycling at 18 mph 213 425 638 850
Boxing 165 330 495 660
Circuit weight training 189 378 576 756
Cross-country skiing 146 291 437 583
Downhill skiing 105 210 315 420
Golf (carrying clubs) 87 174 261 348
In-line skating 150 300 450 600
Jumping rope, 60-80 skips/min. 143 286 429 572
Karate, tae kwon do 180 360 540 720
Kayaking 75 150 225 300
Racquetball 114 228 342 456
Rowing machine 104 208 310 415
Running 10-minute miles 183 365 548 731
Running 8-minute miles 223 446 670 893
Ski machine 141 282 423 564
Slide 152 304 456 608
Swimming freestyle, 35 yds/min. 124 248 371 497
Swimming freestyle, 50 yds/min. 131 261 392 523
Tennis, singles 116 232 348 464
Tennis, doubles 43 85 128 170
VersaClimber, 100 ft./min. 188 375 563 750
Walking, 20-minute miles, flat 60 120 180 240
Walking, 20-minute miles, hills 81 162 243 324
Walking, 15-minute miles, flat 73 146 219 292
Walking, 15-minute miles, hills 102 206 279 412
Water aerobics 70 140 210 280
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