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Aerobic Exercise (cont.)

Setting an Aerobic Exercise Plan

A good way to begin is to write down a weekly exercise plan, including when you will exercise each day, and continue to do so every week for three months if you are serious about sticking with exercise but concerned about your motivation. Write down what day(s) of the week, what time of day, minutes of activity, and the activity that you'll do when setting your plan. Be as specific and realistic as possible, and remember that it's not how much you do when you start that counts but that you simply do something. Getting started is usually the hardest part. You can always add more later on.

A Final Word on Aerobic Exercise

Aerobic exercise is chock-full of benefits, and you don't need to spend a lot of time doing it to reap the rewards. There's no time like the present to get started. Go ahead and set that weekly plan right now, and then get down to it!

Calories Burned by Aerobic Exercise

Below is a list of aerobic activities with the approximate number of calories burned per hour for a 150-pound individual.

  • Aerobics class: 450-500
  • Bicycling (outdoor): 540-620
  • Bicycling (stationary): 480-540
  • Cross-country skiing: 530-630
  • Dancing: 300-350
  • Gardening: 270-300
  • Hiking: 400-480
  • Jogging: 530-630
  • Jumping rope: 650-800
  • Running: 650-750
  • Skating: 470-550
  • Swimming: 400-480
  • Tennis: 470-550
  • Volleyball: 200-240
  • Walking (regular pace): 150-200
  • Walking (fast pace): 250-300

For More Information on Aerobic Exercise

Active at Any Size

Centers for Disease Control Physical Activity Topics

Centers for Disease Control Physical Activity for Everyone

Medically reviewed by Avrom Simon, MD; Board Certified Preventative Medicine with Subspecialty in Occupational Medicine


"The benefits and risks of exercise"

Medically Reviewed by a Doctor on 2/8/2016

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