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April 2003
Exercise Tip
Do you ever wonder how I come up with all the “calories burned” calculations for different activities? I make them up!
APRIL FOOLS!
All kidding aside, I actually use MET (metabolic equivalent) numbers from the American College of Sports Medicine Manual. These numbers are a compilation of many peer-reviewed medical and exercise physiology published research studies. Energy expenditure was studied using heart rate monitors, calculating oxygen consumption using state of the art equipment. Averages were agreed on by the researchers (some from Michigan!) These MET lists are used frequently for cardiac rehabilitation purposes. They help recovering patients know what their limits are as they improve their fitness.
Remember these numbers are averages- the more “used to” any activity you do, the less METS you’ll expend, ie the less calories you’ll burn. Our bodies become acclimated to activities that we do frequently.
This month I’m going to let you do your own math.
First, convert your weight into kilograms (use pounds and divide it by 2.2)
Here’s the calculation:
Your weight in Kilograms_________ X METS activity factor = calories burned per hour.
The following are a list of yard work activities. It’s finally thawing out.
Watering garden- standing still- a bit of walking 1.5 METS
Trimming shrubs and trees 3.5 METS
Raking lawn 4.0 METS
Planting seeds 4.0 METS
Weeding 4.5 METS
Clearing land, hauling branches 5.0 METS
Digging, spading, filling garden 5.0 METS
Here is an example of a 150 pound person planting a garden for 45 minutes.
150 pounds divided by 2.2 = 68 Kilograms
Planting a garden uses 4.0 METS
68 kilograms X 4.0 METS = 272 calories per hour.
Since this activity was only done for 45 minutes you can multiply the 272 by 75% (.75) which = 204 calories. OR divide 272 into 4 (15 minute) segments. Each segment = 68 calories. 3 segments X 68 = 204 calories for 45 minutes of work. |
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