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

4 years 3 months 2 weeks 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
loading

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

 

 

 

More News

Grid
List
(CNN) -- While hundreds of families wait in agony to learn the fate of missing loved ones, officials gave a... More >>
2 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 10:18:00 PM CST November 18, 2018 in News
COLUMBIA - A St. Louis woman is headed to California and collecting donations along the way to help the victims... More >>
3 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 9:33:00 PM CST November 18, 2018 in News
OZARK (AP) — Springfield's yoga community is speaking out after a pastor at an Assemblies of God megachurch warned Christians... More >>
3 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 9:15:00 PM CST November 18, 2018 in News
WASHINGTON (AP) — The Latest on the killing of Saudi journalist Jamal Khashoggi (all times local): 10:55 a.m. ... More >>
7 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 4:59:00 PM CST November 18, 2018 in News
OMAHA (AP) — The Federal Reserve says farm income continued to decline across the Plains and western states this fall... More >>
9 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 3:32:00 PM CST November 18, 2018 in News
BOONE COUNTY - One woman is in custody Sunday after a shooting late Saturday night on North Wester Lane, just... More >>
10 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 2:00:00 PM CST November 18, 2018 in News
COLUMBIA – Turkey Day came early for people in Columbia on Saturday. The Shiloh Christian Worship Center hosted its... More >>
13 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 11:18:00 AM CST November 18, 2018 in News
SAVANNAH (AP) — A cat owner in northwestern Missouri is crafting makeshift shelters to help keep stray cats warm during... More >>
13 hours ago Sunday, November 18 2018 Nov 18, 2018 Sunday, November 18, 2018 11:05:00 AM CST November 18, 2018 in News
BOONE COUNTY - One person was hospitalized Saturday evening after a shooting just east of Columbia, the Boone County Sheriff's... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 11:01:00 PM CST November 17, 2018 in News
LAKE OZARK - Community members gathered Saturday to raise money for the Police Unity Tour. Every year, police officers... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 7:12:00 PM CST November 17, 2018 in News
COLUMBIA - A Columbia man is home from the hospital Saturday after spending three weeks in the ICU, recovering from... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 6:58:00 PM CST November 17, 2018 in News
PHELPS COUNTY - One man was airlifted to the hospital Saturday morning after he suffered "a large caliber gunshot wound... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 4:46:00 PM CST November 17, 2018 in News
COLUMBIA - Fall Into Art kicked off the weekend with its annual show, and artists shared what their art means... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 3:50:00 PM CST November 17, 2018 in News
COLUMBIA - One of the largest holiday shopping events in mid-Missouri takes place Saturday and Sunday at the Columbia Exposition... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 2:20:00 PM CST November 17, 2018 in News
COLUMBIA - From the amateurs to the professional travel teams, dodgeball players of all skill sets took part in the... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 2:05:00 PM CST November 17, 2018 in News
CALLAWAY COUNTY - A chase that reached speeds of 115 mph and a subsequent foot pursuit led to the arrest... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 12:50:00 PM CST November 17, 2018 in News
Royal Palm Beach, FL ( WPTV ) -- Firefighters rescued several pets from a house fire in Royal Palm Beach... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 11:45:00 AM CST November 17, 2018 in News
COLE COUNTY - Another fatal crash occurred in Missouri early Saturday morning. 30 year-old Richard Lowry, of Eugene, was pronounced... More >>
1 day ago Saturday, November 17 2018 Nov 17, 2018 Saturday, November 17, 2018 5:57:00 AM CST November 17, 2018 in News
Columbia, MO
Broken Clouds 34°
1am 33°
2am 33°
3am 32°
4am 32°