Tips for December:    

During the holidays I constantly hear people rattle off how many calories they’re burning on whatever cardio machine they happen to be on at the time......

thus, how many calories they can take in over the holidays. Of course the best way to not worry about caloric intake is not to take in an abundance of calories. Unfortunately, most people do this. So what I’m going to provide this month is a basic guide to caloric expenditure.

The best way to not worry about caloric intake is not to take in an abundance of calories..... make healthy food choices...such as fruits & vegetables.

In 1 hour these activities burn approximately:

250 - 350 calories    - slow walking   - light gardening   - slow dancing   - light housework   - friendly ping pong   - tennis, doubles   - golf, social 450 - 550 calories   - brisk walking   - swimming   - basketball   - bicycling   - aerobic dance   - weight training   - tennis, singles 650 - 850 calories   - jogging   - wrestling   - cross country skiing   - football training   - advanced raquetball   - climbing stairs

For those who are concerned with heart rate, here are the average heart rate ranges.
bpm = beats per minute

AGE                                        LOW                                       HIGH 
20                                           100 bpm                           170 bpm
25                                            98 bpm                             166 bpm
30                                            95 bpm                             162 bpm
35                                            93 bpm                             157 bpm
40                                            90 bpm                             153 bpm
45                                            88 bpm                             149 bpm
50                                            85 bpm                             145 bpm
55                                            83 bpm                             140 bpm
60                                            80 bpm                             136 bpm
65                                            75 bpm                             132 bpm
70                                            73 bpm                             129 bpm

** Remember, these are estimates only....your own heart rate could be slightly lower or higher. Before beginning any exercise routine, please consult your physician.