Calories vs. Cardio
You already know that scarfing down a bacon cheeseburger and fries will cost you a couple thousand calories — and a couple hours of cardio at the gym. But you may not realize that any food, no matter how healthy it seems, becomes instantly unhealthy once you eat too much of it. Here are some surprising — and not so surprising — caloric offenders, and exactly the price you'll pay in sweat.
CRIME: White cheddar rice cakes
Exhibit A: 45 calories, 0.5 g fat, 160 mg sodium per rice cake
Exhibit B: Can you resist the temptation to eat more than one? How about more than four? The more you chomp on these airy snacks, the higher the calories climb, but do you feel any fuller? Yeah, didn't think so.
SENTENCE: 10 minutes on the stair climber for every two rice cakes
CRIME: Deep-dish pizza
Exhibit A: 220 calories, 7 g fat, 240 mg sodium per slice
Exhibit B: Add extra cheese, pepperoni, sausage and ham for an extra 120 calories per slice. And let's be frank — are you going to stop at just one?
SENTENCE: 37 minutes on the stair climber for each overloaded slice
Burn-a-Thon!
* Forward this article to friends
* Download our calorie-burn chart to see how you can contribute
* Log on to the American Diabetes Association's website to donate now
CRIME: Mini pretzels
Exhibit A: 110 calories, 0 g fat, 250 mg sodium per one-ounce serving
Exhibit B: Double dipping is double trouble, especially since a single serving contains 10% of the recommended daily sodium intake.
SENTENCE: 20 minutes of brisk walking for every serving you eat
CRIME: Large blended coffee with vanilla shot
Exhibit A: 440 calories, 4.5 g fat, 330 mg sodium
Exhibit B: Top it off with whipped cream for an additional 120 calories and 11 grams of fat.
SENTENCE: 37 minutes on the elliptical trainer
CRIME: Granola
Exhibit A: 210 calories, 6 g fat, 25 mg sodium per half-cup serving
Exhibit B: A half-cup serving is deceptively small. A hearty breakfast bowl can hold anywhere from one to two cups of cereal, which is at least double the recommended portion size and up to 840 calories. Use nonfat or low-fat milk to minimize the damage.
SENTENCE: 56 minutes on the elliptical trainer
CRIME: Multigrain bagel
Exhibit A: 400 calories, 9 g fat, 600 mg sodium
Exhibit B: Who gets a bagel without cream cheese? Add a schmear of reduced-fat strawberry cream cheese for an extra 150 calories and 10 grams of fat.
SENTENCE: 52 minutes of intense circuit training
CRIME: Six-inch deli meat sub sandwich
Exhibit A: 410 calories, 16 g fat, 1,450 mg sodium
Exhibit B: Maybe it's not the worst thing you can eat, but it's definitely not the best. The values above don't reflect any of the tasty fixin's, like mayonnaise, oil and vinegar, and fancy flavored dressings. Depending on how heavy-handed your server is with the squeeze bottle, you could be squirting another 200 calories on that sub. Oh, and over 50% of daily recommended sodium intake.
SENTENCE: 1 hour, 6 minutes on the row machine
CRIME: Cobb salad
Exhibit A: 708 calories, 55 g fat, 1,328 mg sodium
Exhibit B: We haven't gotten to the dressing yet. How about reduced-fat vinaigrette? Boom! 100 calories.
SENTENCE: 1 hour, 29 minutes on the stationary bike
CRIME: Fat-free soft-serve vanilla frozen yogurt
Exhibit A: 110 calories, 0 g fat, 65 mg sodium per ½ cup serving
Exhibit B: On paper, this sweet treat doesn't look so bad, until you realize that a size "regular" holds more than two and a half servings! Order the extra large for the equivalent of 4.6 servings in one tiny Styrofoam cup. Not to mention that fat-free desserts tend to overdo it on sugar to compensate for taste. You may end up consuming the same amount of sugar as found in a bottle of soda. Sugary toppings will only make matters worse.
SENTENCE: 1 hour, 30 minutes — the equivalent of 4.5 miles, or 18 laps around the track — of walking
CRIME: Honey BBQ wings (10)
Exhibit A: 90 calories, 5 g fat, 260 mg sodium per wing
SENTENCE: 1 hour, 33 minutes of jogging
CRIME: Bacon cheeseburger
Exhibit A: 790 calories, 39 g of fat, 2,070 mg sodium
Exhibit B: You probably also ordered a medium fries (380 calories, 19 g fat) and a medium soda (210 calories) for a heart-stopping total of 1,380 calories.
SENTENCE: 1 hour, 32 minutes on the elliptical trainer
CRIME: Chili cheese fries
Exhibit A: 1,920 calories, 147 g fat, 3,570 mg sodium
Exhibit B: The prosecution rests.
SENTENCE: 2 hours, 25 minutes of full-speed running
Calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism. Calories burned per hour are listed below for the example body weights of 130, 155 and 190 pounds.
Calories Burned During Exercise
Activity (1 hour)
|
130lbs
|
155lbs
|
190lbs
|
| Aerobics, general Aerobics, high impact Aerobics, low impact Archery (nonhunting) Automobile repair Backpacking, general Badminton, competitive Badminton, social, general Basketball, game Basketball, nongame, general Basketball, officiating Basketball, shooting baskets Basketball, wheelchair Bicycling, <10mph,>20mph, racing Bicycling, 10-11.9mph, light Bicycling, 12-13.9mph, moderate Bicycling, 14-15.9mph, vigorous Bicycling, 16-19mph, very fast, racing Bicycling, BMX or mountain Bicycling, stationary, general Bicycling, stationary, light Bicycling, stationary, moderate Bicycling, stationary, very light Bicycling, stationary, very vigorous Bicycling, stationary, vigorous Billiards Bowling Boxing, in ring, general Boxing, punching bag Boxing, sparring Broomball Calisthenics, home, vigorous Calisthenics, home, light/moderate Canoeing, on camping trip Canoeing, rowing, >6 mph, vigorous Canoeing, rowing, crewing, competition Canoeing, rowing, light Canoeing, rowing, moderate Carpentry, general Carrying heavy loads, such as bricks Child care: sitting/kneeling-dressing Child care: standing-dressing, feeding Circuit training, general Cleaning, heavy, vigorous Cleaning, house, general Cleaning, light, moderate Coaching: football, soccer, basketball Construction, outside, remodeling Cooking or food preparation Cricket (batting, bowling) Croquet Curling Dancing, aerobic, ballet or modern Dancing, ballroom, fast Dancing, ballroom, slow Dancing, general Darts, wall or lawn Diving, springboard or platform Electrical work, plumbing Farming, baling hay, cleaning barn Farming, milking by hand Farming, shoveling grain Fencing Fishing from boat, sitting Fishing from river bank, standing Fishing in stream, in waders Fishing, general Fishing, ice, sitting Football or baseball, playing catch Football, competitive Football, touch, flag, general Frisbee playing, general Frisbee, ultimate Gardening, general Golf, carrying clubs Golf, general Golf, miniature or driving range Golf, pulling clubs Golf, using power cart Gymnastics, general Hacky sack Handball, general Handball, team Health club exercise, general Hiking, cross country Hockey, field Hockey, ice Horse grooming Horse racing, galloping Horseback riding, general Horseback riding, trotting Horseback riding, walking Hunting, general Jai alai Jogging, general Judo, karate, kick boxing, tae kwan do Kayaking Kickball Lacrosse Marching band, playing instrument Marching, rapidly, military Moto-cross Moving furniture, household Moving household items-upstairs Moving household items-carrying Mowing lawn, general Mowing lawn, riding mower Music playing, cello, flute, horn Music playing, drums Music playing, guitar, classical (sitting) Music playing, guitar, rock/roll (stand) Music playing, piano, organ, violin Paddleboat Painting, papering, plastering, scraping Polo Pushing or pulling stroller with child Race walking Racquetball, casual, general Racquetball, competitive Raking lawn Rock climbing, ascending rock Rock climbing, rapelling Rope jumping, fast Rope jumping, moderate, general Rope jumping, slow Rowing, stationary, light Rowing, stationary, moderate Rowing, stationary, very vigorous Rowing, stationary, vigorous Rugby Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, 5 mph (12 min mile) Running, 5.2 mph (11.5 min mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, cross country Running, general Running, in place Running, on a track, team practice Running, stairs, up Running, training, pushing wheelchair Running, wheeling, general Sailing, windsurfing, general Sailing, in competition Scrubbing floors, on hands and knees Shoveling snow, by hand Shuffleboard, lawn bowling Sitting-playing with child(ren)-light Skateboarding Skating, ice, 9 mph or less Skating, ice, general Skating, ice, rapidly, > 9 mph Skating, ice, speed, competitive Skating, roller Ski jumping (climb up carrying skis) Ski machine, general Skiing, cross-country, racing Skiing, cross-country, moderate Skiing, cross-country, slow or light Skiing, cross-country, uphill, max Skiing, cross-country, vigorous Skiing, downhill, light Skiing, downhill, moderate Skiing, downhill, vigorous , racing Skiing, snow, general Skiing, water Ski-mobiling, water Skin diving, scuba diving, general Sledding, bobsledding, luge Snorkeling Snow shoeing Snowmobiling Soccer, casual, general Soccer, competitive Softball or baseball, fast or slow pitch Softball, officiating Squash Stair-treadmill ergometer, general Standing-packing/unpacking boxes Stretching, hatha yoga Surfing, body or board Sweeping garage, sidewalk Swimming laps- fast-vigorous Swimming laps, freestyle-light Swimming, backstroke, general Swimming, breaststroke, general Swimming, butterfly, general Swimming, leisurely, general Swimming, sidestroke, general Swimming, sychronized Swimming, treading water, vigorous Swimming, treading water, moderate Table tennis, ping pong Tai chi Teaching aerobics class Tennis, doubles Tennis, general Tennis, singles Unicycling Volleyball, beach Volleyball, competitive, in gymnasium Volleyball, noncompetitive Walk/run-playing with child-moderate Walk/run-playing with child-vigorous Walking, 2.0 mph, slow pace Walking, 3.0 mph, mod. pace Walking, 3.5 mph, uphill Walking, 4.0 mph, very brisk pace Walking, carrying infant or 15-lb load Walking, grass track Walking, upstairs Walking, using crutches Wallyball, general Water aerobics, water calisthenics Water polo Water volleyball Weight lifting/body building, vigorous Weight lifting, light or moderate Whitewater rafting/kayaking/canoeing | 354 413 295 207 177 413 413 266 472 354 413 266 384 236 944 354 472 590 708 502 295 325 413 177 738 620 148 177 708 354 531 413 472 266 236 708 708 177 413 207 472 177 207 472 266 207 148 236 325 148 295 148 236 354 325 177 266 148 177 207 472 177 325 354 148 207 354 236 118 148 531 472 177 207 295 325 236 177 295 207 236 236 708 472 325 354 472 472 354 472 236 384 148 295 708 413 590 295 413 472 236 384 236 354 531 413 325 148 118 236 118 177 148 236 266 472 148 384 413 590 236 649 472 708 590 472 561 413 708 502 590 944 1062 472 531 590 649 679 738 797 826 885 531 472 472 590 885 472 177 177 295 325 354 177 148 295 325 413 531 885 413 413 561 826 472 413 974 531 295 354 472 413 354 413 413 413 295 472 207 413 590 295 354 708 354 207 236 177 236 590 472 472 590 649 354 472 472 590 236 236 236 354 354 413 472 295 472 236 177 236 295 148 207 354 236 207 295 472 236 413 236 590 177 354 177 295 | 422 493 352 246 211 493 493 317 563 422 493 317 457 281 1126 422 563 704 844 598 352 387 493 211 880 739 176 211 844 422 633 493 563 317 281 844 844 211 493 246 563 211 246 563 317 246 176 281 387 176 352 176 281 422 387 211 317 176 211 246 563 211 387 422 176 246 422 281 141 176 633 563 211 246 352 387 281 211 352 246 281 281 844 563 387 422 563 563 422 563 281 457 176 352 844 493 704 352 493 563 281 457 281 422 633 493 387 176 141 281 141 211 176 281 317 563 176 457 493 704 281 774 563 844 704 563 669 493 844 598 704 1126 1267 563 633 704 774 809 880 950 985 1056 633 563 563 704 1056 563 211 211 352 387 422 211 176 352 387 493 633 1056 493 493 669 985 563 493 1161 633 352 422 563 493 422 493 493 493 352 563 246 493 704 352 422 844 422 246 281 211 281 704 563 563 704 774 422 563 563 704 281 281 281 422 422 493 563 352 563 281 211 281 352 176 246 422 281 246 352 563 281 493 281 704 211 422 211 352 | 518 604 431 302 259 604 604 388 690 518 604 388 561 345 1380 518 690 863 1035 733 431 474 604 259 1078 906 216 259 1035 518 776 604 690 388 345 1035 1035 259 604 302 690 259 302 690 388 302 216 345 474 216 431 216 345 518 474 259 388 216 259 302 690 259 474 518 216 302 518 345 173 216 776 690 259 302 431 474 345 259 431 302 345 345 1035 690 474 518 690 690 518 690 345 561 216 431 1035 604 863 431 604 690 345 561 345 518 776 604 474 216 173 345 173 259 216 345 388 690 216 561 604 863 345 949 690 1035 863 690 819 604 1035 733 863 1380 1553 690 776 863 949 992 1078 1165 1208 1294 776 690 690 863 1294 690 259 259 431 474 518 259 216 431 474 604 776 1294 604 604 819 1208 690 604 1423 776 431 518 690 604 518 604 604 604 431 690 302 604 863 431 518 1035 518 302 345 259 345 863 690 690 863 949 518 690 690 863 345 345 345 518 518 604 690 431 690 345 259 345 431 216 302 518 345 302 431 690 345 604 345 863 259 518 259 431 |
No response to “Calories vs. Cardio”
Leave a Reply