Hoeveel calorieën kun je in 30 minuten verbranden?
Bekijk de tabel op deze pagina om te achterhalen hoeveel calorieën je precies verbrandt met welke sport. De onderstaande gegevens komen uit de Harvard Heart Letter. De tabel laat zien hoeveel calorieën je verbrandt in 30 minuten, wanneer je 55, 70 of 85 kilo weegt. Het kost gemiddeld 7000 calorieën om 1 kilo lichaamsgewicht te verliezen. In combinatie met een gezond dieet is sporten de ideale manier om gewicht te verliezen.
In het overzicht alle sporten en hoeveel calorieën je verliest in 30 minuten (per gewicht: 55, 70 of 85 kilo). indien je zwaarder ben val je meer af (ik bedoel verlies meer calorieen). Ook diverse dagelijkse activiteiten en het aantal calorieën welke je verliest in circa 30 minuten tijd. Let op; gemiddelden. Kan anders zijn afhankelijk van je lichaam (stofwisseling etc.)
| Sport of activiteit | 55 kilo | 70 kilo | 85 kilo |
| Weight Lifting: general | 90 | 112 | 133 |
| Aerobics: water | 120 | 149 | 178 |
| Stretching, Hatha Yoga | 120 | 149 | 178 |
| Calisthenics: moderate | 135 | 167 | 200 |
| Riders: general (ie., HealthRider) | 150 | 186 | 222 |
| Aerobics: low impact | 165 | 205 | 244 |
| Stair Step Machine: general | 180 | 223 | 266 |
| Teaching aerobics | 180 | 223 | 266 |
| Weight Lifting: vigorous | 180 | 223 | 266 |
| Aerobics, Step: low impact | 210 | 260 | 311 |
| Aerobics: high impact | 210 | 260 | 311 |
| Bicycling, Stationery: moderate | 210 | 260 | 311 |
| Rowing, Stationery: moderate | 210 | 260 | 311 |
| Calisthenics: vigorous | 240 | 298 | 355 |
| Circuit Training: general | 240 | 298 | 355 |
| Rowing, Stationery: vigorous | 255 | 316 | 377 |
| Elliptical Trainer: general | 270 | 335 | 400 |
| Ski Machine: general | 285 | 353 | 422 |
| Aerobics, Step: high impact | 300 | 372 | 444 |
| Bicycling, Stationery: vigorous | 315 | 391 | 466 |
| Training and Sport Activities | |||
| Billiards | 75 | 93 | 111 |
| Bowling | 90 | 112 | 133 |
| Dancing: slow, waltz, foxtrot | 90 | 112 | 133 |
| Frisbee | 90 | 112 | 133 |
| Volleyball: non-competitive, general play | 90 | 112 | 133 |
| Water Volleyball | 90 | 112 | 133 |
| Archery: non-hunting | 105 | 130 | 155 |
| Golf: using cart | 105 | 130 | 155 |
| Hang Gliding | 105 | 130 | 155 |
| Curling | 120 | 149 | 178 |
| Gymnastics: general | 120 | 149 | 178 |
| Horseback Riding: general | 120 | 149 | 178 |
| Tai Chi | 120 | 149 | 178 |
| Volleyball: competitive, gymnasium play | 120 | 149 | 178 |
| Walk: 3.5 mph (17 min/mi) | 120 | 149 | 178 |
| Badminton: general | 135 | 167 | 200 |
| Walk: 4 mph (15 min/mi) | 135 | 167 | 200 |
| Kayaking | 150 | 186 | 222 |
| Skateboarding | 150 | 186 | 222 |
| Snorkeling | 150 | 186 | 222 |
| Softball: general play | 150 | 186 | 222 |
| Walk: 4.5 mph (13 min/mi) | 150 | 186 | 222 |
| Whitewater: rafting, kayaking | 150 | 186 | 222 |
| Dancing: disco, ballroom, square | 165 | 205 | 244 |
| Golf: carrying clubs | 165 | 205 | 244 |
| Dancing: Fast, ballet, twist | 180 | 223 | 266 |
| Fencing | 180 | 223 | 266 |
| Hiking: cross-country | 180 | 223 | 266 |
| Skiing: downhill | 180 | 223 | 266 |
| Swimming: general | 180 | 223 | 266 |
| Walk/Jog: jog <10 min. | 180 | 223 | 266 |
| Water Skiing | 180 | 223 | 266 |
| Wrestling | 180 | 223 | 266 |
| Basketball: wheelchair | 195 | 242 | 289 |
| Race Walking | 195 | 242 | 289 |
| Ice Skating: general | 210 | 260 | 311 |
| Racquetball: casual, general | 210 | 260 | 311 |
| Rollerblade Skating | 210 | 260 | 311 |
| Scuba or skin diving | 210 | 260 | 311 |
| Sledding, luge, toboggan | 210 | 260 | 311 |
| Soccer: general | 210 | 260 | 311 |
| Tennis: general | 210 | 260 | 311 |
| Basketball: playing a game | 240 | 298 | 355 |
| Bicycling: 12-13.9 mph | 240 | 298 | 355 |
| Football: touch, flag, general | 240 | 298 | 355 |
| Hockey: field & ice | 240 | 298 | 355 |
| Rock Climbing: rappelling | 240 | 298 | 355 |
| Running: 5 mph (12 min/mile) | 240 | 298 | 355 |
| Running: pushing wheelchair, marathon wheeling | 240 | 298 | 355 |
| Skiing: cross-country | 240 | 298 | 355 |
| Snow Shoeing | 240 | 298 | 355 |
| Swimming: backstroke | 240 | 298 | 355 |
| Volleyball: beach | 240 | 298 | 355 |
| Bicycling: BMX or mountain | 255 | 316 | 377 |
| Boxing: sparring | 270 | 335 | 400 |
| Football: competitive | 270 | 335 | 400 |
| Orienteering | 270 | 335 | 400 |
| Running: 5.2 mph (11.5 min/mile) | 270 | 335 | 400 |
| Running: cross-country | 270 | 335 | 400 |
| Bicycling: 14-15.9 mph | 300 | 372 | 444 |
| Martial Arts: judo, karate, kickbox | 300 | 372 | 444 |
| Racquetball: competitive | 300 | 372 | 444 |
| Rope Jumping | 300 | 372 | 444 |
| Running: 6 mph (10 min/mile) | 300 | 372 | 444 |
| Swimming: breaststroke | 300 | 372 | 444 |
| Swimming: laps, vigorous | 300 | 372 | 444 |
| Swimming: treading, vigorous | 300 | 372 | 444 |
| Water Polo | 300 | 372 | 444 |
| Rock Climbing: ascending | 330 | 409 | 488 |
| Running: 6.7 mph (9 min/mile) | 330 | 409 | 488 |
| Swimming: butterfly | 330 | 409 | 488 |
| Swimming: crawl | 330 | 409 | 488 |
| Bicycling: 16-19 mph | 360 | 446 | 533 |
| Handball: general | 360 | 446 | 533 |
| Running: 7.5 mph (8 min/mile) | 375 | 465 | 555 |
| Running: 8.6 mph (7 min/mile) | 435 | 539 | 644 |
| Bicycling: > 20 mph | 495 | 614 | 733 |
| Running: 10 mph (6 min/mile) | 495 | 614 | 733 |
| Outdoor Activities | |||
| Planting seedlings, shrubs | 120 | 149 | 178 |
| Raking Lawn | 120 | 149 | 178 |
| Sacking grass or leaves | 120 | 149 | 178 |
| Gardening: general | 135 | 167 | 200 |
| Mowing Lawn: push, power | 135 | 167 | 200 |
| Operate Snow Blower: walking | 135 | 167 | 200 |
| Plant trees | 135 | 167 | 200 |
| Gardening: weeding | 139 | 172 | 205 |
| Carrying & stacking wood | 150 | 186 | 222 |
| Digging, spading dirt | 150 | 186 | 222 |
| Laying sod / crushed rock | 150 | 186 | 222 |
| Mowing Lawn: push, hand | 165 | 205 | 244 |
| Chopping & splitting wood | 180 | 223 | 266 |
| Shoveling Snow: by hand | 180 | 223 | 266 |
| Home & Daily Life Activities | |||
| Sleeping | 19 | 23 | 28 |
| Watching TV | 23 | 28 | 33 |
| Reading: sitting | 34 | 42 | 50 |
| Standing in line | 38 | 47 | 56 |
| Cooking | 75 | 93 | 111 |
| Child-care: bathing, feeding, etc. | 105 | 130 | 155 |
| Food Shopping: with cart | 105 | 130 | 155 |
| Moving: unpacking | 105 | 130 | 155 |
| Playing w/kids: moderate effort | 120 | 149 | 178 |
| Heavy Cleaning: wash car, windows | 135 | 167 | 200 |
| Child games: hop-scotch, jacks, etc. | 150 | 186 | 222 |
| Playing w/kids: vigorous effort | 150 | 186 | 222 |
| Moving: household furniture | 180 | 223 | 266 |
| Moving: carrying boxes | 210 | 260 | 311 |
| Home Repair | |||
| Auto Repair | 90 | 112 | 133 |
| Wiring and Plumbing | 90 | 112 | 133 |
| Carpentry: refinish furniture | 135 | 167 | 200 |
| Lay or remove carpet/tile | 135 | 167 | 200 |
| Paint, paper, remodel: inside | 135 | 167 | 200 |
| Cleaning rain gutters | 150 | 186 | 222 |
| Hanging storm windows | 150 | 186 | 222 |
| Paint house: outside | 150 | 186 | 222 |
| Carpentry: outside | 180 | 223 | 266 |
| Roofing | 180 | 223 | 266 |
| Occupational Activities | |||
| Computer Work | 41 | 51 | 61 |
| Light Office Work | 45 | 56 | 67 |
| Sitting in Meetings | 49 | 60 | 72 |
| Desk Work | 53 | 65 | 78 |
| Sitting in Class | 53 | 65 | 78 |
| Truck Driving: sitting | 60 | 74 | 89 |
| Bartending/Server | 75 | 93 | 111 |
| Heavy Equip. Operator | 75 | 93 | 111 |
| Police Officer | 75 | 93 | 111 |
| Theater Work | 90 | 112 | 133 |
| Welding | 90 | 112 | 133 |
| Carpentry Work | 105 | 130 | 155 |
| Coaching Sports | 120 | 149 | 178 |
| Masseur, standing | 120 | 149 | 178 |
| Construction, general | 165 | 205 | 244 |
| Coal Mining | 180 | 223 | 266 |
| Horse Grooming | 180 | 223 | 266 |
| Masonry | 210 | 260 | 311 |
| Forestry, general | 240 | 298 | 355 |
| Heavy Tools, not power | 240 | 298 | 355 |
| Steel Mill: general | 240 | 298 | 355 |
| Firefighting | 360 | 446 | 533 |
(This table was first printed in the July 2004 issue of the Harvard Heart Letter. For more information or to order, please go to http://www.health.harvard.edu/heart.)
