Caloric Burn/exercise Chart - Aerobic Recommendations
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Aerobic Recommendations
Days of Exercise:
4
Total Weekly Caloric Expenditure:
920 cals
Total Minutes/Week:
120
Average Caloric Expenditure:
131 cals/day
Aerobic Heart Rate Training Zone: 133-159 bpm
Workout Schedule:
Aerobic Exercise:
Monday
Aerobic Exercise will help optimize your
Walking: 30 min. (231 cals)
body composition and maintain or improve your
overall level of fitness. You should always
Tuesday
warm-up and stretch prior to each exercise
Walking: 30 min. (231 cals)
session. If you feel faint or weak you should
Wednesday
stop exercising and adjust your program
Walking: 30 min. (231 cals)
accordingly.
Friday
The Caloric Burn/Exercise Chart below is
Walking: 30 min. (231 cals)
based on your Lean Body Mass. The list of
exercises can be used to substitute daily Aerobic
Exercise choices or to adjust the time of any
workout session.
Remember to monitor your heart rate and stay
within your Aerobic Training Zone. Exceeding
your target zone can lead to potential injury and
also cause your body to burn Lean Mass instead
of Fat.
Caloric Burn/Exercise Chart:
Minutes
Exercise
10
20
30
40
50
60
Aerobics
175
351
526
701
876
1052
Cross-Country Skiing
158
316
475
633
791
949
Cycling
86
171
257
342
428
513
Jogging
160
321
481
641
802
962
Racquetball
173
346
519
693
866
1039
Rowing
156
312
468
624
780
936
Running
203
406
609
812
1015
1218
Stair Master
182
363
545
727
908
1090
Swimming
182
363
545
727
908
1090
Walking
77
154
231
308
385
462
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Sample Patient
June 23, 2011
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