Exercise Calorie Counter
&
Exercise: Food Converter

• How many Calories can I "burn" with exercise?  How much body fat is that equivalent to?
• How much body fat would I "burn" if I did this amount of exercise every day for a year?
• How many exercise calories do I need to burn to "earn" a stubby of beer?

Complete the following test to find the answers to the above questions.

## Have you participated in any of the following activities today and, if so, for how many minutes?

Light Exercise
(4  to 6 Cals per minute):
Moderate Exercise
(7 to 9 Cals per minute):
Heavy Exercise
(10 to 12 Cals per minute):
 Activity Minutes 1 Walking, slow 2 Cycling, light 3 Gardening, light 4 Golf, social 5 Tennis, doubles 6 Housework, cleaning 7 Rebounding, light 8 Canoeing 9 Table tennis 10 Horse-riding 11 Ice-skating 12 Roller-skating 13 Skate-boarding 14 Sexual Activity
 Activity Minutes 15 Walking, brisk 16 Cycling, moderate 17 Swimming, crawl 18 Weight-training, light 19 Tennis, singles 20 Racquet, sports 21 Rebounding, moderate 22 Football 23 Basketball 24 Volleyball, advanced 25 Snow skiing, downhill 26 Aquarobics, light 27 Sexual Activity* *For a man, the sexual energy output from foreplay to orgasm is roughly equivalent to a 15 minute walk at 4km/hr followed by climbing up 20 steps in 10 seconds
 Activity Minutes 28 Power walking; jogging 29 Cycling, vigorous 30 Swimming, strenuous 31 Weight training, heavy 32 Wrestling/Judo, advanced 33 Racquet Sports, advanced 34 Skipping rope 35 Boxing 36 Basketball, pro 37 Climbing stairs 38 Skiing, cross country 39 Aquarobics, advanced 40 Dancing, strenuous Note:  Only those sports or activities that are sustained over a period of time (eg jogging) qualify for heavy exercise.  Stop-start sports such as tennis are "moderate" on average.

TOTAL ENERGY EXPENDED WITH EXERCISE (Cal)

 Calories, or Kilojoules which is equivalent to grams of body fat.

What can I achieve in a year with this amount of exercise daily?

If you did the same amount of exercise every day for a year, theoretically you could burn grams, or kilograms, of fat over the same period.  However, when you begin to exercise, it takes the body about 30 to 40 minutes of moderate exercise to even begin to burn fat as a fuel.

The good news is that the more regularly you exercise, the more efficient you body becomes at burning fat and the more likely that your exercise routine will reduce your weight.

What amount of exercise do I need to do to earn a "treat" or "indulgence" now and again?

The amount of exercise calculated above is equivalent in calories to the following amounts of particular foods:

 Food Number of serves Meat Pie 170g (individual serve size) meat pies or Coke, 375ml can/bottle cans of coke or Potato Crisps, 30g packet packets of crisps or Mars Bar, 60g Mars Bars or Beer, full strength, 375ml can/stubby cans/stubbies of beer or Doughnuts, 40g doughnuts or Sweet Biscuits, 10g plain sweet biscuits or Cake, 40g slice slices cake or Chocolate, 50g (small bar) small chocolate bars or Cream/Mayonnaise, 1 tablespoon (20g) tablespoons or Soft Drink, 375 ml can cans soft drink or Hot Chips, 10g each hot chips or Icecream, 35g scoop scoops ice cream or Alcoholic Drinks standard drinks or Butter/Margarine/Oil, 20g tablespoons tablespoons

Did you find the test above useful?

 There have been visitors since 00.00am Australian CST  1 January 2000. Copyright © 2004 All Rights Reserved. Created by Roy Price, EthiCal Nutrition Services, POBox 1326, Alice Springs, Australia

 How many kilojoules (kJ) of energy are equivalent to 1 kg of body weight, i.e. without taking in extra nutrition, how many kJ would I need to use to lose 1 kg of body weight? If you're talking about losing 1 kg of body fat, you need to use 39,000 kJ of energy. If the body weight lost is mostly fat but also some lean body mass (as commonly happens when weight is lost), a little under 30,000 kJ is the amount of energy that needs to be expended. In other words, all other things being equal, if you weigh about 65 kg you need about 2 weeks of jogging 40-50 km per week to lose just one kilogram. No wonder people have trouble losing weight! Source: http://www.nutritionaustralia.org/Food_Facts/FAQ/kJ_body_kg_faq.asp

Extramarital Sex Hazardous to Health, Doctor Says, Tue Dec 3, 2002

HAMBURG (Reuters) - Extramarital sex can increase your risk of having a heart attack, a British cardiologist has told a congress on sexual health in the German city of Hamburg.

Graham Jackson, a heart specialist at St. Thomas's Hospital in London, found couples in long-term relationships were far less likely to have heart attacks while having sex than those having affairs or one-night stands.

"We found that 75% of the cases of sudden death during sexual activity involved people who were taking part in extramarital sexual intercourse," Jackson told the European congress late Monday.

He added the danger of having heart failure during extramarital sex was exacerbated even further when there was a significant difference in age between the partners.

Jackson said that even though heart rates accelerate considerably during all sexual activity, his research found "couples in long-term relationships in general hardly faced any risk of heart failure."

At a congress on sexual health in the German city of Hamburg, a British cardiologist said his measurements on blood pressure and heart rates found sex is generally comparable to a brisk 20-minute walk, with an orgasm putting a strain on the heart similar to an ensuing walk up a flight of stairs.

"All in all, only 1% of all heart attacks are triggered by sexual activity," Jackson said.