Activities versus calories

By: Linda Stollings | Morganton News Herald
Published: July 02, 2009

Summertime brings heat, humidity, sunny days and, oh yes, swimsuits and sleeveless shirts.
What I was able to cover up in the winter is now out for the world to see. That in itself is enough to inspire me to work a little harder and eat a little lighter.
So what can the average American do to get toned and tight for the warm months of summer and feel confident in their summer attire?
I would venture to say most do not have a professional chef standing by daily to cook healthy meals or a professional trainer to crack the whip on them in the gym. So I would suggest that you take it outside for some free summer activities that will burn calories.
But before you do, let's explore what activities you can do and which ones burn the most calories. All calorie assumptions to follow are based on a 160-pound person.
Hiking: A great way to reduce stress is to get out of the city and get back to nature with a hike. Stick to trails that are well-marked and wear good hiking boots or running shoes with good support. Never hike alone or in the dark. Hiking burns approximately 6 calories per minute.
Ride your bike: Always wear a helmet, obey traffic rules, use hand signals and use lights when biking at dusk and dawn. Bicycling is a great cardiovascular workout. Biking also strengthens the legs, buttocks and core. Ride on the road or on the trails, and you will burn approximately 7.3 calories per minute (at a 10-mph pace).
The Virginia Creeper Trail in Abingdon is a great place to begin your biking adventures because it is safe, shady and you can go at your own pace.
Go jogging: Jog around the block and that will burn a whopping 12.4 calories per minute (based on a 10-minute mile pace).
The great thing about jogging is that you can do it anytime, anywhere. Even short bouts of jogging or running benefit your heart health and burn a lot of calories in a short period of time. Of course, do not start out running if you have not been exercising, just add it in slowly. Enjoy the scenery outside and remember to hydrate in the heat.
Jump rope: Jumping rope is not just for kids anymore.
Rope jumping burns 12.7 calories per minute, more than most of the other activities listed. Short bouts of jumping are recommended using a light weight rope with foam grips.
Get wet: Swimming offers a great overall body workout. The buoyancy of the water reduces the stress on joints and provides a great medium to burn calories. Many people prefer working against the resistance of the water while benefiting from its cooling effects. Swimming at a moderate pace burns 10.3 calories per minute, a great way to burn calories and firm and tone all areas of your body.
Get up and dance: Next time you are at a wedding or summer party, get out on the dance floor. You will burn approximately 3.7 calories per minute, not to mention you will have a great time.
I know some of these activities might not be suitable for you but just staying active this summer with what you enjoy will keep you in tip-top shape. See you outside.