and blood supply over an extended period of time. Think about "cardio" exercises that get your heart pumping and your lungs working for breath. Anaerobic exercises are those that include things like lifting weights that don't rely on the body to produce oxygen. These exercises require short bursts of energy.

Aerobic exercise wins hands-down as exercises that burn the most calories; however, the best activity to "raise" a metabolic rate is anaerobic training. The ideal calorie-burning exercise program combines both of these two important exercises. Generally, the recommended balance for time spent in each one should be 75% aerobic and 25% anaerobic.

Exercise Calorie Burning Chart

To give you an idea of what it takes to burn calories, following are some common aerobic activities and the approximate calories burned during a 30 minute workout. As you already learned above, the actual number of calories burned depends upon different factors. Shown here is a 150 lb. body weight. (Not shown are sex, age and body size.)

Aerobics (low impact: 198 calories
Aerobics (water): 114
Bicycling Stationery (moderate): 252
Basketball (playing a game): 288
Frisbee: 188
Golf (with cart): 126
Racquetball (competitive): 360
Running (11.5 min/mile): 324
Skiing (cross country): 288
Tennis (general): 252
Walk (17 min/mile): 144
Walk/Jog (10/min): 16
Gardening (general): 162
Housecleaning (general): 126
Mowing lawn (power): 162
Shoveling snow (by hand): 216
Sex (moderate): 54

Anaerobic:
Weight Lifting (general): 108
Weight Lifting (vigorous): 216

When seeking a weight loss program that includes exercises that burn the most calories, everyone should first get a clean bill of health from their doctor. From there, determine the number of calories your body needs to consume each day for optimum health. Balance that number with energy burning aerobic exercises and a ratio of anaerobic exercises. Begin slowly and build up the time and intensity of your workouts.

Now just watch unwanted pounds melt away! But, don't stop there. Use these changes as motivation toward a healthy lifestyle change that will serve you well the rest of your life.

Additional Sources:
www.MayoClinic.com
www.healthdiscovery.net
www.weightlossforall.com

Learn more about this author, Diane Quinn .
Click here to send this author comments or questions.

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