Sport and exercise

Type of sport/exercise	kcal/kg/10min	60kg woman exercising for 30min		70kg man exercising for 30min
		Cal	KJ	Cal	KJ
Bowling (tenpin)	0.975	176	739	205	861
Calisthenics	0.734	130	546	150	630
Canoeing	(6.5km/h) 1.029	185	777	216	907
Cross-country run	1.630	293	1231	342	1436
Cycling on the level	0.734	130	546	150	630
Dancing - slow	0.612	110	462	129	542
Dancing- fast	1.014	183	769	213	895
Golfing	0.794	143	601	167	701
Mountain climbing	1.470	265	1113	309	1298
Running (fast)	5.514	993	4171	1 158	4864
Running (long-distance)	2.203	397	1667	463	1945
Running (Treadmill @ 14 km/h, 2.5% gradient)	2.652	477	2003	557	2339
Running (Treadmill @ 14 km/h, 3.8% gradient)	2.803	505	2121	589	2474
Running (Treadmill on the level @ 11 km/h)	2.045	368	1546	429	1802
Running (Treadmill on the level @ 14 km/h)	2.273	409	1718	477	2003
Running (Treadmill on the level @ 18,6 km/h)	2.879	518	2176	605	2541
Running - sprinting (short distance)	3.423	616	2588	719	3020
Sport-Baseball	0.686	123	517	144	605
Sport - Football/ rugby	1.308	235	987	275	1155
Sport - Ping-pong	0.566	102	428	119	500
Sport-Squash	1.522	274	1151	320	1344
Sport - Tennis	1.014	183	769	213	895
Sport - Volleyball	0.505	91	382	106	445
Swimming	1.454	262	1100	305	1281
Walking @ 3.7 km/h	0.513 9	2	386	108	454
Walking @ 5.6 km/h	0.733	132	554	154	647
Walking @ 8.5km/ h	1.667	300	1260	350	1470

Types of sport and exercise which use up more than 1000 kJ/30 min marked in bold!

Household chores and gardening

Type of work	kcal/kg/10min	60kg woman working for 30min		70kg man working for 30min
		Cal	KJ	Cal	KJ
Carpentry	0.564	102	428	118	496
Chopping wood	1.101	198	832	231	970
Gardening - digging	1.365	246	1033	287	1205
Gardening - weeding	0.862	155	651	181	760
Hoeing/Raking	0.686	123	517	144	605
Ironing	0.627	113	475	132	554
Make beds	0.572	103	433	120	504
Mop floors	0.665	120	504	140	588
Painting	0.514	93	391	108	454
Shovelling sand	0.979	176	739	206	865
Sweeping	0.535	96	403	112	470
Window cleaning	0.607	109	458	127	533

Work which uses up more than 1 000 kJ/30 min marked in bold!
(Energy values obtained from Wilson et al, 1975)

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