Only 33% of Americans Have an "Active Lifestyle"? ..Read On !!

Are you one of 33% of Americans who have an "active to healthy level" when it comes to sports, fitness and recreation in America?  That was the percent of people the 2013 Participation Report by the Physical Activity Council estimates are doing high calorie-burning activities or going to the gym at least three times a week.

  

So which activities burn the most calories per hour?

1. Cross Country Skiing
2. Biking
3. Running
4. Jump Roping
5. Boxing
6. Canoeing/Rowing
7. Squash
8. Swimming
9. Rock Climbing
10. Soccer/Rugby

How Much Does Intensity Matter?

If you are busy like most people, you might only have an hour a day to get in your exercise.  You probably want to get the most from the exercise you do by engaging in activities that burn the most calories.  

One measurement to look at is the MET (Metabolic Equivalent).  This is the ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. A MET also is defined as oxygen uptake in ml/kg/min with one MET equal to the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.

Take a look at some of the MET values listed athttp://calories-burned.findthedata.org/ that can varydepending on the intensities in running:

• Running 5.5 min mile or 10.9 mph (17.12 MET)
• Running 6 min mile or 10 mph (15.21 MET)
• Running upstairs (14.26 MET)
• Running 6.5 min mile or 9 mph (14.26 MET)
• Running 7.5 min mile or 8 mph (12.85 MET)

The more intense you exercise, the higher your metabolic rate and the more calories you burn; However, watch your heart rate during training; be careful that it does not exceed 70% MAX for longer than 8 minutes, or you will burn more muscle than fat..Running can be ok, if you stop to do burpees or push-ups every 5 minutes (allowing the heart rate to calm down by changing the constant frequency that 'only running long distances' does NOT give you.

Why and How does it burn Muscle?: 

1g of Protein = 4 calories

1g Fat = 9 calories

When your body's heart rate exceeds 70% MAX for too long, it will try to preserve fat (the higher caloric value) by burning muscle you worked so hard to build (the lower caloric value). It saves the high caloric value because the body thinks it "needs to survive". A lot of people do not know this; I teach it to all of my clients so they don't get frustrated with toning, or reaching the goals they are trying to achieve.

In Health, 

Zeke Samples - IFA, - IDEA

Contributing author for www.FitAphrodite.com

surrealbody@gmail.com