The aerobic mile chart can be used to measure the calories you burn each day
through your favorite exercise. You need to do some math, but it shouldn't be
very difficult: you need to know how many calories you want to burn in a day,
then find out how many miles you need to run to burn those calories (please use our
Calories Burned Calculator to find out
how many calories you burn by running a mile). Finally, use the aerobic mile chart
to calculate the number of minutes you need to perform your favorite physical
activity in order to burn the calories you want.
We suggest you aim to burn about 250 calories per day through exercise.
Registered edenlife members have access to a physical activity assessment and
monitoring tool that allows them to set up their calories burned through exercise
goal and then monitor if they met their goal by just selecting the type of
exercise performed and the number of minutes they spent doing it.
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Last Modified: January 7, 2004
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Aerobic Mile Chart
An aerobic mile is a measure of exercise energy expended that is equal
to jogging one mile.
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Activity
|
Minutes to equal one Aerobic Mile
|
|
|
Easy
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Moderate
|
Vigurous
|
|
Aerobic exercise to music
|
30 min
|
20 min
|
15 min
|
|
Backpacking
|
15
|
12
|
10
|
|
Basketball
|
20
|
12
|
10
|
|
Bicycling
|
18
|
14
|
10
|
|
Canoeing/rowing
|
20
|
15
|
12
|
|
Cycling, stationary
|
16
|
13
|
11
|
|
Football, touch
|
20
|
15
|
12
|
|
Hiking, cross country & hills
|
20
|
15
|
12
|
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Golfing, carrying bag or pulling cart
|
30
|
25
|
20
|
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Jogging/Running 12-10-8 minute/mile pace
|
12
|
10
|
8
|
|
Mountain climbing
|
15
|
12
|
10
|
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Racquetball, handball, squash
|
20
|
15
|
10
|
|
Skating
|
20
|
15
|
12
|
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Skiing, cross country
|
17
|
12
|
8
|
|
Skiing, down hill
|
20
|
15
|
12
|
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Soccer
|
15
|
12
|
10
|
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Stair or bench stepping
|
15
|
13
|
11
|
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Stationary bicycle
|
16
|
13
|
11
|
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Swimming
|
24
|
16
|
12
|
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Table tennis
|
60
|
30
|
20
|
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Tennis
|
20
|
15
|
11
|
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Volleyball
|
20
|
15
|
12
|
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Walking, 24, 20, 15 min/mile pace
|
24
|
20
|
15
|
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Weight training
|
30
|
20
|
15
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Adapted from: Aerobic Mile Chart, Wellsource® Inc.
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