WEEK 2 MARCH 7-13
QUALITY COUNTS!
Just like your food choices,
the quality of your exercise counts too!
Weight Loss Tip
Because 3,500 calories equals about 1 pound (0.45 kilograms) of fat, you need to burn 3,500 calories more than
you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week
(500 calories x 7 days = 3,500 calories).
How many calories can you burn while working out at the YMCA?
The chart below shows a variety of workout activities offered at the Y and the estimated number of calories you
can burn while doing these activities for one hour. Exact calories burned will vary depending on the activity,
intensity level and your weight and gender.
Exercise/Activity (1 hour duration)
High Impact Group Fitness such as:
HITT, Cross Fitness, Group Interval
Low Impact Group Fitness such as:
Zumba, Step Fitness, Gentle Fit & Gold
Aqua Fit (high intensity)
Power Yoga
Stationary Cardio Machines
Rowing
Elliptical (moderate)
Bike (less than 10 mph)
Treadmill (walk 2 mph)
Treadmill (walk 3.5 mph)
Treadmill (run 5 mph)
Treadmill (run 8 mph)
Resistance Training
Free weights & strength machines
Recreational Sports
Basketball
Volleyball
Taekwondo/ Jiu Jitsu
Swimming Laps
Light/Moderate
Vigorous
Source: The Mayo Clinic
160 LBS
200 LBS
240 LBS
533
664
796
365
402
292
455
501
364
545
600
436
438
365
292
204
314
606
861
546
455
364
255
391
755
1,074
654
545
436
305
469
905
1,286
365
455
545
584
292
752
728
364
937
872
436
1,123
423
715
528
892
632
1,068
ymcaofoakville.org