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Interesting article on Yahoo Shine

Friday, January 02, 2009

I read this article on Yahoo Shine today ( shine.yahoo.com/channel/health/burn-
baby-burn-331732/
)
Burn, Baby Burn!
Letís face it. Now is the time of year that you want to kick that calorie burn into high gear. We are neck deep in the holiday festivities, so we are all looking to get our metabolisms roaring, right? So how do you know what exercises and activities are going to give you the biggest bang for your calorie-burn buck?

I have put together a list of various activities to give you an idea of how each affects your burn. Sitting still (aka at rest), most people expend roughly 1-2 calories per minute, depending on your body weight, sex, etc. I have included both activities that burn a lot of calories, and also a separate chart that shows activities that donít burn very many.

Use these charts as references so that you can get moving this season and burn off those extra goodies here and there that you want to enjoy along the way.

Note: This chart is based on a 150-pound woman. Men and women weighing over 150 pounds will burn more calories during the same activities, and those that weigh less will burn less.

HIGH BURN ACTIVITIES CALS BURNED IN 30 MIN.
aerobics: low impact 170
aerobics: high impact 238
elliptical trainer: general 213
calisthenics: vigorous, jumping jacks, push-ups, sit-ups, pullups 272
weight lifting: light/moderate 108
weight lifting: vigorous 207
running: 6.7 mph (9 min/mile) 374
walk: 4 mph (15 min/mi) 170
stretching: mild, hatha yoga 85
ice skating: moderate intensity 238
sledding, toboggan, bobsled 238
skiing/snowboarding: downhill, moderate effort 204
operating a snow blower: walking 153
shoveling snow: by hand 238
vacuuming 119
cleaning house: general, light 87
decorating Christmas tree 85
food shopping: with cart 78
christmas shopping 78
playing w/kids: moderate effort 153
baking and food preparation 136
Unloading car 102

LOW BURN ACTIVITIES CALS BURNED IN 30 MIN.
reading: sitting 44
standing in line: light, holding items 68
sitting, watching TV 34
writing Christmas cards 61
wrapping gifts 51
socializing, standing 61
playing cards 51

Source: http://www.caloriesperhour.com
Extra Tips and Tricks To Get That Metabolism Roaring

So now that you know what activities are more energy expensive, so to speak, youíve still got to do what youíve got to do, right? I mean, those presents are not going to wrap themselves.

Here are a few ways to get in some extra activity and burn off a few more calories in the midst of getting things accomplished. A few of them are going to make you giggle, but trust me, you will be thanking me when you hop on that scale come January 1st and you have maintained or even LOST weight this season!

* Sets of 25 jumping jacks at commercial breaks while you are wrapping presents and watching ďA Christmas StoryĒ on TV.
* Dance around the living room to holiday music with your kids.
* Do wall sits while you are writing your grocery list.
* Take the stairs at the mall rather than the escalator or the elevator.
* Donít sit down while you are talking to Aunt Thelma on the phone. Walk around the house in one giant circle.
* After dinner donít sit down to chat, bundle up and take the dog for a walk with a few family members. If you are in a warm weather climate (YAY for you!) head outside for a game of family flag football rather than sitting down to play cards.
* Hands down, THE biggest calorie burning tip: Make sure to get in a good workout the morning of your holiday party, or rather, parties. You can see from the chart above what a difference even just a half an hour can make. And, you are not just going to burn during that alloted time, you will burn more calories all day long.


Examples Always Prove the Point Better

Letís take a look at an example. Using this calculator, a 30 year old woman, at 5í-6Ē, 150 pounds burns roughly 1476 total calories, if she were at rest all day long. Suppose on Christmas Eve she wakes up, and decides that she doesnít want to work out. She spends her day doing light activity, getting herself ready, wrapping presents, watching some Christmas movies on TV, cooking, and baking. Then her family and friends arrive, and the rest of her night is spent socializing, eating, drinking and so on.

Her activity factor for the day would be around a 1.2, which would mean that her total burn for the whole day would be 1771 calories.

Now, letís say she woke up and went to the gym for a 45 minute vigorous workout, did some stretching, got herself ready, ran some errands, came home to cook, but added in some jumping jacks, danced with the kids, and never really sat down until the company arrived. Her activity factor in this case would be around 1.725, which would make her total burn for the day approximately 2546 calories.

That is a difference of almost 800 calories! Try out this exercise for yourself using this formula. Take a few minutes and add up what you typically eat on Christmas or Christmas Eve...make sure to be honest....remember to include the wine too...and those cookies...the appetizers, all of it. Now do you see what a difference a little extra movement can make?

I hope this helps to give you the incentive to get out and move this holiday season. An exercise like this truly gives vacuuming or shoveling snow a whole new light, doesnít it!

  
  Member Comments About This Blog Post:

HOPE2BE 1/2/2009 9:33AM

    I not in the position to exercise much right now other than walking. Hope

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Happy New Year!

Thursday, January 01, 2009

Happy New Year Spark people! A new year, a new me! At least I am going to try for a new me. We went to the bookstore today (It's not a holiday here, just another weekend day) and I got 2 journals so I'll see which one works better. I am sitting on my stability ball as I type but I don't think this will work well at all. It's more comfortable than my chair but it's too low for the monitor level & keyboard level.

New Year's Eve there were no parties, no whistles, no bells, no fireworks, no nothing. It was dead quiet here. I was stitching in the new year, DH was in bed asleep. I'm having beans & cormbread for dinner.

It's dark, overcast, humid and yucky today. It splotted water this morning while we were driving but just a few drops.

Cheers friends!

  
  Member Comments About This Blog Post:

HOPE2BE 1/1/2009 5:10PM

    I babysat my grandson and asked my mom to come down and look after him while I went to bed. They talked about the ball but they didn't show it on tv. They were very disappointed. Mom left and my grandson stayed up. I woke up at 12:00 and asked him to get to bed. He came right in. I had to make room for him on my bed. Its just a 1 bedroom apt. He was excited because he had never stayed overnight at my place before. He thought that was really a treat. I thought so too. We didn't have bells or anything but I'm sure his mom and aunt did since they went out together. I did celebrate today by having a coffee from starbucks today.

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100LBLIGHTER 1/1/2009 1:24PM

    Dadgum!!! I was alone too. Boy and DH asleep.... we could have delebrated together... No bells or whistles at my house either.

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I joined a challenge!

Wednesday, December 31, 2008

I found the new 2009 bootcamp challange and I joined it! It starts the 4th of January until the 31st and beyond! This is exactly what I need! WOO HOO!
Check it out!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=27524

  
  Member Comments About This Blog Post:

HOPE2BE 12/31/2008 12:22PM

    Good Luck in it. I will keep up with your blogs. I hope its just what you need. I haven't lost much in weight but I have lost 5 in. in my waist and hips and 2 in in my neck. I am making progress. Hope

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100LBLIGHTER 12/31/2008 12:18PM

    emoticon I'll be checking out your progress on here....keep us posted. emoticon
I am in a Biggest Loser Challenge.

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RWETHAIRYET 12/31/2008 9:57AM

    Robin, challenges can be a great way to get motivated...I'm in a couple myself and they really do help. Have fun!!

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Cross stitch finish!

Wednesday, December 31, 2008

Woo Hoo! I finished a cross stitch WIP(work in progress) last night that I started last Christmas! Now to figure out what to make it into.


I need to sit down today and start my Healthy goal list for 2009. I want to make a daily exercise list of which exercises to do on which day and start a menu plan.

Blood sugar level has come down a bit again

If I didn't know better, I'd say we were going to have a huge rainstorm. It's dark, grey, overcast and humid, one of those curl up and settle in with a good cross stitch project.

HAPPY NEW YEAR EVERYONE!

  
  Member Comments About This Blog Post:

RWETHAIRYET 12/31/2008 10:04AM

    Very pretty!! I need to finish some of my wips...better make that one of my goals, lol

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Really disappointed

Sunday, December 28, 2008

I had a dr. apt. last night, I gained 5 lbs. I am really bothered by that since I exercised, there were NO parties, NO cookies, NO sweets here. I can even feel that 5 lbs and I can see it. My blood sugar levels have been up too the past few days. SO I guess the only thing to do is to sit down, make a menu, make a daily exercise schedule and start a journal.
I know I could keep the journal here on spark people, but I believe in the right to free speech and if I want to use those nasty 4 letter words, it's my business and they shouldn't censor me.
I also got an appointment for January 3 with the endocronogolist (sp) to have my blood work done.
I still walk 5 days a week, do strength training 3 days a week but Dr. wants me to go to 4 days a week for the exercises.
So can I have another pity party for a couple days and start new in January?

  
  Member Comments About This Blog Post:

HOPE2BE 12/28/2008 7:50AM

    My blood sugars were so good while I was in the hospital. Even while eating they were 103 which I thought was excellant. However since coming home my numbers have been high and i haven't been able to exercise like I used to. Until I get my knee well I will just have to grin and bear it. Do you think you are going high on starches like Potatoes, or bread, or other things that starches are in? Just a thought. I know how that can make them higher. However I'm sure you know what you're doing with your diet routine. Good Luck and maybe if you step up the exercise it will help. I was doing 2 hrs. a day for 5 days a week and it kept it in check. Hope

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