The Intuitive Food Coach

Are You Overcompensating For Exercise?

woman doing exercise fdp

Are You Overcompensating For Exercise?

Do you know how much energy your exercise is burning?

The chart below shows how many calories you use in a 30 minute workout per kg of body weight. So if you are 75Kg you multiply 75 x 2.54 to get the amount of calories used during Aerobics (low impact) and so on. Examples are shown for 50, 100 and 150Kg body weight.

It’s quite common to go and have something to eat or drink after exercise but you might very well be putting on more than you’ve just worked off. All that good work wasted.

I DON’T advocate counting calories – in fact I strongly discourage it – but this is just to demonstrate that what you eat, or drink, after your work out might be putting on MORE than you are working off in a straight energy in/energy out. Just to highlight this here are some examples that might shock you:

Starbucks Latte, Grande: 234 calories

Starbucks Low Fat Blueberry Muffin: 430 calories

Starbucks wrap: 464 calories

Starbucks Frappuccino, bottle: 200 calories

Bud Light beer, 12oz: 110 calories

Red Bull Energy Drink, 8.4oz: 110 calories

I’m not knocking Starbucks it is just that they are so wide spread it is an easy way to demonstrate normal average calories for the kind of things you might have after a work out. If you do relatively gentle exercise you will most likely be putting on more than you’ve worked off… (sorry)

You might want to swap to:

Green tea: 0 calories

Water: 0 calories

Black Coffee: 2 calories

Herbal infusions eg peppermint, liquorice, camomile: 0 calories

An apple or a small banana

Some cooked cold turkey or chicken

Zero fat Greek yoghurt (with flax seeds and/or cinnamon)

 

Activity
Cal/Kg
50Kg
100Kg
150Kg
Aerobics (low impact)
2.54
127
254
380
Step Aerobics (beginner)
3.20
160
320
479
Badminton
3.31
165
331
496
Basketball (game)
4.85
243
485
728
Basketball (leisurely)
2.87
143
287
430
Bicycling, 15kph
2.76
138
276
413
Bicycling, 20kph
4.41
220
441
661
Bowling
1.21
61
121
182
Canoeing, 4kph
1.54
77
154
231
Canoeing, 6.5kph
2.98
149
298
446
Cross country ski (hard)
7.28
364
728
1091
Cross country ski (easy)
3.42
171
342
513
Cross country ski (mod)
4.85
243
485
728
Dancing
2.20
110
220
331
Dancing (slow)
1.21
61
121
182
Golfing (walk w/o cart)
2.20
110
220
331
Golfing (with a cart)
1.54
77
154
231
Handball
5.07
254
507
761
Hiking with 5kg load
3.97
198
397
595
Hiking with 10kg load
4.41
220
441
661
Hiking with 15kg load
5.18
259
518
777
Hiking, no load
3.42
171
342
513
Jogging, 8kph
4.08
204
408
612
Jogging, 10kph
5.07
254
507
761
Raquetball
4.52
226
452
678
Rowing (leisurely)
1.65
83
165
248
Rowing machine
3.97
198
397
595
Running, 13kph
6.72
336
672
1009
Running, 14kph
7.28
364
728
1091
Running, 16kph
7.72
386
772
1157
Skipping rope
6.28
314
628
942
Snow skiing, downhill
2.87
143
287
430
Soccer
4.30
215
430
645
Squash
4.52
226
452
678
Stair climber machine
3.53
176
353
529
Stair climbing
3.09
154
309
463
Swimming (25 meters per minute)
2.65
132
265
397
Swimming (50 meters per minute)
4.96
248
496
744
Tennis
3.53
176
353
529
Tennis (doubles)
2.43
121
243
364
Volleyball (game)
2.65
132
265
397
Volleyball (leisurely)
1.54
77
154
231
Walking 3 kph (20 minutes per km)
1.32
66
132
198
Walking 5 kph (12 minutes per km)
1.76
88
176
265
Walking 6 kph (10 minutes per km)
2.20
110
220
331
Waterskiing
3.53
176
353
529
Weight training fast
5.62
281
562
843
Weight training mod
4.19
209
419
628
Weight training slow
2.76
138
276
413

 

With this info at your disposal you can now make an informed decision about how you exercise and how you “refresh” yourself afterwards! Now you know, you are armed for success and you can go back to NOT counting calories – please!

much love

Karen x

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