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How To Burn Calories
Here's a list of more than 25 activities and their calorie counts to help you figure out what you're losing when you exercise.
Activity Calories*(30 Minutes)
Aerobic Dance 178
Basketball 258
Bicycling (10 mph, level ground) 189
Bowling (competitive) 108
Canoeing (vigorous) 192
Croquet 111
Field Hockey 249
Fishing 114
Golf (carrying clubs) 162
(power cart) 108
Handball (leisure) 270
(vigorous) 297
Horseback Riding (galloping) 255
(trotting) 204
(walking) 75
Ice Skating (fast pace) 315
(slow pace) 199
Judo 363
Jumping Rope 223
Mountain Climbing 270
Rowing Machine 378
Roller Skating (fast pace) 315
                      (slow pace) 199
Running (5.5 mph) 295
             (7.5 mph) 426
Skiing (cross-country, 2.5 mph) 252
          (cross-country, 8 mph) 459
          (downhill) 247
Sleeping 32
Squash 393
Swimming (breaststroke, 1 mph) 300
                (crawl, fast) 291
                (backstroke) 315
Tennis (singles) 216
           (doubles) 162
Volleyball 93
Walking (3 to 3.5 mph) 130
  *Approximate number of calories burned based on a 135-lb woman:
Increase number by 10% for every 15 pounds over 135; decrease by 10% for every 15 pounds under 135.

Source: Valley Yellow Pages

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