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Uncategorized Apr 26, 2019


Spring time is a great opportunity to try something new, after being cooped
up all winter we’re itching for the outdoors and fun activities! Here are a few fun
outdoor spring exercises you could do to have fun and get in shape for summer!

Not sure how many calories you’d burning during your workouts? The list below has estimated calories burned based on the weights given and intensities prescribed.

If you are looking for more specifics based on your factors try getting a heart rate
monitor such as a MYZONE activity belt or Fitbit/Apple watch to track your own
calories burned throughout your workouts. These tools are not only great for
tracking calorie expenditure but also keeping track of your heart rate (HR) zones.
Knowing your optimal HR zones can allow you to loose fat faster and gain muscle
quicker. While having an estimate of what you are burning is fine, knowing your
exact expenditure truly makes your workouts more efficient and effective to help
work towards any goal. Check out the list below and get a spring in your step for

30 minutes of walking (3.5mph average pace)
120lbs- 123 calories
140lbs- 143 calories
160lbs- 164 calories
180lbs- 184 calories
200lbs- 205 calories

30 min of rollerblading (moderate intensity)
120lbs- 168 calories
140lbs- 210 calories
160lbs- 252 calories
180lbs- 294 calories
200lbs- 336 calories

30 minutes of biking (10mph-12mph average pace)
120lbs- 194 calories
140lbs- 227 calories
160lbs- 259 calories
180lbs- 291 calories
200lbs- 324 calories

30 minutes of tennis (Singles/ Doubles)
120lbs- 228 calories/171 calories
140lbs- 267 calories/200 calories
160lbs- 305 calories/228 calories
180lbs- 343 calories/257 calories
200lbs- 381 calories/286 calories

30 minutes of hiking (moderate intensity, up and down hill)
120lbs- 164 calories
140lbs- 191 calories
160lbs- 218 calories
180lbs- 246 calories
200lbs- 273 calories

4 hours of golfing (18 holes carrying clubs)
120lbs- 983 calories
140lbs- 1,146 calories
160lbs- 1,310 calories
180lbs- 1,474 calories
200lbs- 1,638 calories

Running (1 mile/ 5k or 3.2 miles at a 10 min/mile pace)
120lbs- 95 calories/295 calories
140lbs- 111 calories/345 calories
160lbs- 127 calories/394 calories
180lbs- 143 calories/443 calories
200lbs- 159 calories/492 calories

30 minutes lap swimming (freestyle, moderate intensity)
120lbs- 229 calories
140lbs- 267 calories
160lbs- 305 calories
180lbs- 343 calories
200lbs- 381 calories

30 minutes of moderate kayaking
120lbs- 143 calories
140lbs- 167 calories
160lbs- 191 calories
180lbs- 214 calories
200lbs- 238 calories

30 minutes of walking your dog
120lbs- 85 calories
140lbs- 100 calories
160lbs- 114 calories
180lbs- 129 calories
200lbs- 143 calories


By Soul Fit Coach Hannah Williams


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