COLES SAVINGS Choc Coated Muesli Bars (Honeycomb & Nut)
628
TASTI Muffin Bakes Blueberry Delight
640
CADBURY BrunchBar Cranberry & Orange
650
KELLOGG'S K-Time Muffin Bars Sultana & Apple Bake
690
Mars Bar (for comparison)
697
KELLOGG'S K-time Muffin Bars Strawberry & Vanilla
698
NICE & NATURAL Yoghurt Natural Nut Bars
703
KELLOGG'S K-time Muffin Bars Apple
719
KELLOGG'S K-time Muffin Bars Blueberry
720
BE NATURAL Almond and Apricot Bars
790
SUNIBRITE Muesli Slices
844
SUNIBRITE Apricot & Muesli Slices
849
Use or burn more energy than you intake and you will loose weight unless your body is the only one in the universe that defies the laws of physics. [More quotes]
Can you find the right remote control button every time, even in the dark?
Coffee table cluttered with remotes?
Available at discounted price with most purchases.
Heat
Total body heat production is about 80 Watts for the average person (or 288 kJ/hr)
Grocery Shopping, loading puchased groceries in your vehicle, carrying them into your home, and putting them away
90 per hour
Motel type work; making beds, cleaning bathroom, light vaccuming, empty small trash containers (not breaking a sweat)
95 per hour
Quietly standing in line
100 per hour
Leisurely frisby game with neighbor (some resting, talking)
105 per hour
Arguing on the phone or with neighbor (standing, swinging arms)
105 per hour
Sexual intimacy
108 per hour
Brain Work; study, desk job, accounting, computer work, heavy concentrating, some moving around
110 per hour
Playing with your dog; throwing rawhide, playing tag, playing fetch
115 per hour
Chasing after kids, wiping noses, cleaning scrapes, fixing bruised egos, refeering, picking up toys
120 per hour
Driving a vehicle in moderate to heavy traffic
120 per hour
Busily cleaning house, doing laundry, hanging clothes outside on clothesline, going up and down stairs, cleaning refrigerator, picking up clothes (doing a lot of bending over and picking up items)
*Bicycling, (6 mph). Once warmed up, you must work at your THR for 20 - 30 minutes, without stopping
135 per hour
Mall type shopping; walkingthrough stores at an active pace, trying on clothes, carrying packages, (not resting on benches)
135 per hour
Impatiently (nervously) standing in line (body twitching, stamping feet)
140 per hour
Bowling, steady,walking around between lanes, (not sitting down), Ballroom dancing
145 per hour
Getting ready for a yard sale (going through closets, boxing items, emptying drawers)
150 per hour
Wrestling
180 for a 10 - 15 minute match
Heavy housework; scrubbing floors on hands and knees, stripping paint, hand-washing walls, cleaning the garage. (Using a lot of up and down motion with the body.)
225 per hour
Yoga, breaking a sweat
230 per hour
Weeding a garden (stooping and bending), bagging up discarded weeds, and carrying them away, breaking a little sweat.
230 per hour
Light exercise, walking2 1/2 miles per hour, sweating somewhat
250 per hour
Playing Golf, riding in a golf cart between holes
250 per hour
Softball, soccer, free-style swimming
260 per hour
*Swimming for pleasure, no time limits, no stress. This can only be considered aerobic if it is continuous for 20 - 30 minutes without stopping at your THR
260 per hour
*Skateboarding (no rest breaks)
275 per hour
Line Dancing, Country Western Style, Square Dancing
280 per hour
Lawn mowing, using a push mower, (bending down often to remove rubbish from the way) gathering up leaves and carrying them away
295 per hour
Playing golf, pushing a bag cart (with wheels) and walking between holes, some sweating
300 per hour
Badmitton, Volleyball
340 per hour
Martial arts, Tai Chi, or Karate (no rest breaks)
345 for 1 hour
Tennis, Doubles, Square Dancing
350 per hour
*Water Aerobics, (working at your THR for 20 - 30 minutes without stopping)
360 per hour
Playing golf, lugging your own clubs around at a fast pace, walking between holes, sweating & labored breathing
370 per hour
*Low Impact Aerobic Dance (working at your THR for 20 - 30 minutes without stopping)
385 per hour
*Bicycling, (12 mph), (working at your THR for 20 - 30 minutes without stopping)
385 per hour
Hiking, Rock Climbing, uphill
390 per hour
Dancing to Rock and Roll Music
400 per hour
Competitve professional type bowling, one on one (no sitting)
400 per hour
*Step Aerobics, (working at your THR for 20 - 30 minutes without stopping)
400 per hour
*Power walking, 4 1/2 miles per hour (almost a jog), (working at your THR for 20 - 30 minutes without stopping)
400 per hour
*Walkingup and down steep stairs in your own home (12 steps to each set of stairs), not holding on to the banister, not stopping- only counts as aerobic if it is continuous for 20 - 30 minutes at your THR
425 per hour
*High Impact Aerobic Dance, (working at your THR for 20 - 30 minutes witout stopping)
440 per hour
*Spinning class in a gym, (working at your THR for 20 - 30 minutes witout stopping)
440 per hour
Racquetball, football, hockey, basketball
460 per hour
*Jump Rope, Continuous for at least 20 - 30 minutes at your THR without stopping
480 per hour
Competitive Ice Skating (weather cold enough to wear mittens)
490 per hour
*Cross Country Ski Machine, gym type (working at your THR for 20 - 30 minutes witout stopping)
500 per hour
Tennis, Singles
510 per hour
*Bicycycling, (12 - 14 mph) (working at your THR for 20 - 30 minutes without stopping)
530 per hour
Circuit Weight Training, using heavy enough weights to allow only 8 - 12 reps per set, (moving from station to station with only a 20 second rest between machines)
540 per hour
*Stairclimbing in a gym, 125 - 140 sets of stairs (10 stairs to a set) (working at your THR for 20 - 30 minutes without stopping)
600 per hour
*Jogging(5 miles per hour) (working at your THR for 20 - 30 minutes without stopping)
600 per hour
Squash
650 per hour
*Heavy, vigorous running 10 miles per hour, athletic swimming, cross country skiing (nonstop), biking 14 miles per hour,(some uphill), racquetball. (Working at your THR for 20 - 30 minutes without stopping)
700 per hour
*Exercising using an Elliptial Rider or Rowing Machine, (working at your THR for 20 - 30 minutes witout stopping)
Remember, we are talking about burning calories, not fat. Only activities marked with an asterisk ( * ) burn fat.
To burn fat, one must be working out in an aerobic (with oxygen) manner for at least 20 to 30 minutes without stopping (This includes interval training which some say is the best way).
When working out aerobically, the large muscle groups demand oxygen, which places an oxygen debt on the body. When large amounts of oxygen are breathed in the body uses that oxygen to produce heat (thus the sweating). It's the heat your body produces that burn the fat.
If you are just beginning an aerobic type exercise program, work up slowly. It will take a few weeks or a couple of months to build up your cardiovascular system to enable you to work out for 20 - 30 minutes at your THR. (Target Heart Rate).
Steve's Tips..
Use more energy than you intake and you will lose weight unless your body is the only one in the universe that defies the laws of physics.
The best program I ever purchased was Tap & Track for the IPhone
Worth every cent all they need to improve is being able to enter kj OR Cal and
have a more intuitive spell checker for people like me that can't spell..
Interval training (Go hard for a while then take it easy, repeat..)
Recent reports state that six minutes of pure, hard exercise a week could be just as effective as an hour of daily moderate activity. "Short bouts of very intense exercise improved muscle health and performance comparable to several weeks of traditional endurance training ," said Martin Gibala, an associate professor at Canada's McMaster University.
The research, published in the June edition of the Journal of Applied Physiology, says that repeatedly doing very intense exercise such as sprinting resulted in unique changes in skeletal muscle and endurance capacity, similar to training that requires hours of exercise each week. Sixteen subjects were used in the test.
But is this really possible or is it just a case of reading between the lines? Fitness contributor Michael Ryan separates fact from fiction..
Michael says that " interval " training should not be used by those with limited fitness training . Such short outbursts could lead to serious injury. Instead we should be changing our thinking. We need to stop seeing exercise as a chore, as a "must do" part of the day, we need to think of it as a "want to do". People who go for the quick fix answer are often disappointed with the results.
Interval training is broadly defined as repetitions of high-speed/intensity work followed by periods of rest or low activity.
This training technique is often practiced by long distance runners (800 M and above) although some sprinters are known to train using this technique as well.
Distance runners often practice intervals on tracks, running hard at a certain pace for a specified distance (or, less often, time) and jogging, walking, or resting between (again, for a set distance/time.) An example could be 12 repetitions of 400 meters with a 200-meter jog between each. Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.
Interval training is a favorite of coaches because of its effectiveness in cardiovascular buildup and also its ability to make more well-rounded runners.
More generally, it can refer to any cardiovascular workout (e.g. stationary biking, running, rowing, etc.) that involves brief bouts at near-maximum exertion interspersed with periods of lower-intensity activity. One popular workout that incorporates this methodology is so-called "walk-back sprinting," in which one sprints a short distance (anywhere from 100 to 800 meters), then changes directions and walks back to the starting point (the recovery period) to do it again. To add challenge to the workout, each of these sprints may start at a predetermined time interval, e.g. 200M sprint, walk back, and sprint again every 3 minutes. The time interval provides just enough recovery, but not too much.
It is believed by many in the fitness industry that this method of training is more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. This has been confirmed in at least one study. It has been said that in some instances-like long-distance running-moderate-intensity exercise for long durations may actually preferentially burn muscle tissue as opposed to adipose. At present, however, there is no conclusive research to support any of these claims.
The Swedes came up with a term for this type of training: Fartlek , which means speed play. Not only is it an efficient training method, Fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes.
