Hate the gym?
I can’t lie. There are some days when I absolutely hate having to go to the gym. It’s 80 degrees and sunny outside with the slightest breeze. I want to be out there, not in a basement. How can I take my cardio activities outdoors? People become obsessed with running and forget about all the daily activities that we love to do and that also work as intense calorie burners. After reading an article published by the Mayo Clinic on calorie expenditure, I decided that I needed to share the best ways to enjoy the sun. AND burn calories in an hour.
Basketball
I’m 6’2″, pale white, and I’ve never played a real game of basketball in my life. Remember Wesley Snipes and Woody Harrelson in “White Men Can’t Jump”? The story of my life. Many of my school friends love to go to the park and play impromptu games. We are in West Philly so there is always a game.
calories burned
160 pounds: 584
200 pounds: 728
240 pounds: 872
Rafting
My family used to camp a lot, my brother and I were younger. Our canoe is still below our deck, but I definitely remember having a blast getting out on the lake and canoeing to the best fishing spots. Many of the kids I met in Pennsylvania regularly go camping with their friends. I’m not sure I would trust them on a canoe with a 30 stand, but you have to do what you have to do.
calories burned
160 pounds: 256
200 pounds: 319
240 pounds: 382
Golf
Cigars, beer and golf go hand in hand. It’s counterproductive to drink while out in the heat and playing golf, but to each their own. My friends and I are starting to play again. It’s a relaxed way to spend a day outdoors with a little competition. The calories listed below are for carrying your clubs, but it’s also only 1 hour of activity. Think about how long it takes you to play a round. Yeah, that’s a nice little exercise.
calories burned
160 pounds: 314
200 pounds: 391
240 pounds: 469
Hiking
I’m not in the woods or anything, but a lot of people love to hike when the weather is nice. Personally, I hate being eaten alive. However, hiking can be an amazing exercise because you are climbing different surfaces with different inclines.
calories burned
160 pounds: 438
200 pounds: 546
240 lbs: 654
running at 8 mph
I have a mud run in a week. It’s called Muck Ruckus MS and it’s for an amazing cause. I don’t run a 7:30 pace on level surfaces these days, so I’m sure I won’t be running that pace in the mud, but running is always a good choice for summer cardio.
calories burned
160 pounds: 861
200 pounds: 1074
240 pounds: 1,286
Softball or Baseball
Living across the street from baseball and softball fields my whole life means I’ve seen my fair share of adult leagues playing late into the night. These guys and gals have a lot of fun, and when there’s a bit of competition, they get a decent workout while catching up with their friends.
calories burned
160 pounds: 365
200 pounds: 455
240 pounds: 545
Swim
My pool isn’t big enough for laps, but swimming is AMAZING exercise. I had never really swum for exercise until my sophomore year of college. I thought I was going to sink to the bottom halfway through my fourth 50m lap. Sure, I was running them… but it was still pretty pathetic. Water has so many therapeutic benefits and is a great alternative to high-impact cardiovascular activities like running.
calories burned
160 pounds: 423
200 pounds: 528
240 pounds: 632
How will you get in shape?
There is no correct answer to the question “How do I lose fat and/or get fit?” You must do activities that interest you if you want to increase your adherence to your program. If you are afraid of water, you probably won’t stick to a swimming routine for very long. Do what you love, work hard and you will see results.
Mayo Clinic article available here:
http://www.mayoclinic.com/health/exercise/SM00109
