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Energy Expenditure
For every physical activity, the body requires energy and the
amount depends on the duration and type of activity. Energy is measured in
calories and is obtained from the body stores or the food we eat. This page
looks at the energy expenditure for walking and running.
Walking
Walking is the major type of physical activity. A linear
relationship exists at walking speeds of 3 to 5 km/hr and oxygen uptake but at
faster speeds oxygen consumption rises making walking less economical.
Body mass can predict energy expenditure with reasonable accuracy
at walking speeds of 2 to 4 mph (3.2 to 6.4 km/hr). The following table
provides the amount of calories you will burn per minute for ranges of body
mass (weight) and speed when you walk on a firm level surface (road, track or
grass).
| Speed |
Body Mass |
| Kg |
36 |
45 |
54 |
64 |
73 |
82 |
91 |
| mph |
km/hr |
Lb |
80 |
100 |
120 |
140 |
160 |
180 |
200 |
| 2.0 |
3.22 |
|
1.9 |
2.2 |
2.6 |
2.9 |
3.2 |
3.5 |
3.8 |
| 2.5 |
4.02 |
|
2.3 |
2.7 |
3.1 |
3.5 |
3.8 |
4.2 |
4.5 |
| 3.0 |
4.83 |
|
2.7 |
3.1 |
3.6 |
4.0 |
4.4 |
4.8 |
5.3 |
| 3.5 |
5.63 |
|
3.1 |
3.6 |
4.2 |
4.6 |
5.0 |
5.4 |
6.1 |
| 4.0 |
6.44 |
|
3.5 |
4.1 |
4.7 |
5.2 |
5.8 |
6.4 |
7.0 |
If your body mass is 64 kg and you walk at a speed of 5.63 km/hr
then you will burn approximately 4.6 Calories/minute - if you walk for one hour you
will burn 60 × 4.6 = 276 Calories
Running
When running at identical speeds, a trained distance runner
runs at a lower percentage of aerobic capacity than an untrained athlete does,
even though the oxygen uptake during the run will be similar for both athletes.
The demarcation between running and jogging depends on the individual's level
of fitness. Independent of fitness it becomes far more economical from an
energy viewpoint to change from walking to running when your speed exceeds
8km/hr (5 mph). Above 8km/hr the oxygen intake for a walker exceeds the oxygen
intake of a runner. At 10km the walker's oxygen (O2) uptake is 40 ml/kg/min
compared to 35 ml/kg/min for the runner. |
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Body mass can predict energy expenditure with reasonable accuracy
when running on a firm level surface (road, track or grass). The amount of calories
required to run 1 km equals your weight in kg - a runner of 78 kg will burn 78
Calories/km. This amounts to 15.6 litres of oxygen (O2) consumed per kilometre (1
litre of O2 = 5 Calories)
The following table provides the amount of calories you will burn
per minute for ranges of body mass (weight) and speed when you run on a firm
level surface (road, track or grass).
| Speed |
Body Mass
(Kg) |
| km/hr |
55 |
65 |
75 |
85 |
95 |
| 8 |
7.1 |
8.3 |
9.4 |
10.7 |
11.8 |
| 9 |
8.1 |
9.8 |
11.0 |
12.6 |
14.4 |
| 10 |
9.1 |
10.8 |
12.2 |
13.6 |
15.3 |
| 11 |
10.2 |
11.8 |
13.1 |
14.7 |
16.6 |
| 12 |
11.2 |
12.8 |
14.1 |
15.6 |
17.6 |
| 13 |
12.1 |
13.8 |
15.0 |
17.0 |
18.9 |
| 14 |
13.3 |
15.0 |
16.1 |
17.9 |
19.9 |
| 15 |
14.3 |
15.9 |
17.0 |
18.8 |
20.8 |
| 16 |
15.4 |
17.0 |
18.1 |
19.9 |
21.9 |
How Exercises Compare
The following table contains the approximate caloric expenditure
in a 30 minute period of exercise for a person weighing 68kg for various
exercises and intensity of work.
| Exercise |
Intensity |
Calories/½ hour |
| Aerobics |
Light |
120 |
|
Moderate |
200 |
|
Vigorous |
300 |
| Walking |
4 km/hr |
105 |
|
7 km/hr |
200 |
|
10 km/hr |
370 |
| Running |
9 km/hr |
320 |
|
10 km/hr |
350 |
|
12 km/hr |
430 |
|
16 km/hr |
550 |
| Cycling |
9 km/hr |
120 |
|
16 km/hr |
220 |
|
21 km/hr |
320 |
| Swimming |
25 metres/min |
165 |
|
40 metres/min |
240 |
|
50 metres/min |
345 |
| Rowing |
Light |
200 |
|
Vigorous |
420 |
Add 10% for every 7kg over 68kg and deduct 10% for every 7kg
under 68kg
Free Calculator
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
Associated Books
The following books provide more information related to this topic:
- Principles of Anatomy and Physiology, G.J. Tortora et al., ISBN 0 06 046704 5
- Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
- Atlas of Skeletal Muscles, R.J. Stone et al., ISBN 0 697 13790 2
- The Muscle Book, P. Blakey, ISBN 1 873017 00 6
- Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
- Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
- Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
- Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
- The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
- Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
- Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
- Sport and PE, K Wesson et al., ISBN 0 340 683821
- PE for you, J. Honeybourne, ISBN 0 7487 3277 2
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