Weekly Wellness: It's time to earn it or burn it

4 years 2 weeks 3 days ago Wednesday, July 30 2014 Jul 30, 2014 Wednesday, July 30, 2014 1:21:00 PM CDT July 30, 2014 in News
By: Amanda Barnes, KOMU Wellness Coach
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COLUMBIA - Now that we've seen how much sugar can be in some of our chosen snacks, how long does it take to burn them off or earn them before we eat them?

One of the issues that I see a lot of clients struggling with is the "calories in/calories out" plan. We can, at times, misjudge just how many calories we have burned in our workouts. We think "I walked at lunch today so I can have this snack, right?" But do we really understand how long we need to walk before we have actually burned all of the calories we plan to consume?

A calorie is a measure of energy. The amount of energy you exert while performing an activity is measured by the burn rate of those calories. Your body is constantly burning calories, but if we are taking in more calories than we are burning, that's when it can become a problem. Usually it becomes a weight gain problem.

A person needs to burn 3,500 calories to lose one pound of weight. In order to do this, a person needs to be aware of how many calories he or she has consumed and how much activity he or she has done to burn said calories off.

To burn more calories, do more activities - keeping in mind that the more strenuous the activity is, the more calories will be burned.

Let's talk about burn ranges. There are lots of activity calculators available online and they are super-easy to use. You will plug in your weight (and, in some cases your age, depending upon the calculator) and it will give you a good idea as to how many calories you will burn while performing your chosen activity.

Just please keep in mind, that you'll only get out of it what you put into it (and I'm not talking about the numbers you punched on your keyboard). You need to try to get your heart rate up. If you're walking, walk with a purpose. You can't take a leisurely stroll and expect to burn the maximum calories.

So we go back to the important starting point of reading your food labels. Know how many calories you are eating so that you truly understand how much activity you need to work them off.

Here are some basic examples of calorie burns.

100-ish calorie snacks:
• Walking - 25 min
• Jogging - 10 min
• Swimming - 7 min
• Cycling - 14 min

150-ish calorie snacks:
• Walking - 40 min
• Jogging - 15 min
• Swimming - 10 min
• Cycling - 20 min

200-ish calorie snacks:
• Walking - 50 min
• Jogging - 20 min
• Swimming - 15 min
• Cycling - 30 min

250-ish calorie snacks:
• Walking - 70 min
• Jogging - 30 min
• Swimming - 25 min
• Cycling - 40 min

300-ish calorie snacks:
• Walking - 75 min
• Jogging - 35 min
• Swimming - 30 min
• Cycling - 45 min

350-ish calorie snacks:
• Walking - 90 min
• Jogging - 40 min
• Swimming - 32 min
• Cycling - 50 min

400-ish calorie snacks:
• Walking - 110 min
• Jogging - 45 min
• Swimming - 35 min
• Cycling - 60 min

Some exercise calculators can be found at WebMD.com, Prohealth.com, and Healthstatus.com

 

When you take the time to read your food labels and know how many calories you are consuming, it makes it much easier to create your burn plan.

I know you can do it! Torch those calories!

Amanda K Barnes
Certified Health Coach & Certified Personal Trainer
www.bebybarnes.com

amanda@bebybarnes

 

Weekly Wellness

 

 

 

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