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Update

August 12, 2002

Subject: Minutes of continuous activity necessary to expend 300 kcal based on body weight

I stumbled on a chart that depicts what we strength enthusiasts have known all along: we burn a lot of calories in a short period of time using high intensity strengthening as prescribed in our Superslow® protocol.

Let’s take a closer look…

For a 150 lb. person (male or female) it takes walking at 3.0 mph (brisk) 76 minutes, (over 1 hour 15 min.), to burn 300 calories.
How about cycling? Stationary: 53 min. and outdoor (leisure) 66 min.
Low impact aerobic dance: 53 minutes.
Yoga:66 min.
Resistance exercise: Only 44 minutes to burn off 300 kcal.

Yes there is one activity that beats it-- lap swimming requires only 33 minutes.

If your goal is to burn calories efficiently, keep pushing iron. Best of all, just consume fewer calories along with increasing your strength. You’ll weigh less and look better in the mirror--the ultimate combination!

Source: ACSM’s Health & Fitness Journal; July/Aug. 2002