Calculating Exercise Exertion and Pulse Measurement: A Quantitative Guide to Weight Loss Exercise

How to calculate your energy expenditure after exercise?

To maintain a healthy weight, the key is to ensure that your calorie intake equals your calorie expenditure. To lose weight, you must consume fewer calories than you burn to prevent excess fat accumulation.

If you can calculate your calorie expenditure—which is simply an estimate of your exercise—you can then adjust your exercise routine.

Below are examples illustrating the time (in minutes) required to burn 80 calories in several sports:

Walking: Stairs
Walking: 0.50-60
Climbing Stairs: 10
Moderate pace: 30-40
Climbing Stairs: 20
Brisk walking: 20
Climbing Stairs: 14

Climbing Hill:
Running:
Slow pace: 20
Slow pace: 15
Moderate pace: 17
Moderate pace: 10
Fast pace: 13
Fast pace: 8
Travel: 15
Run-walk combination: 20

Cycling:
Swimming:
Moderate pace: 20
General water play: 20-30
Fast pace: 16
Breaststroke: 15 (25 m/min)
Climbing Hill: 15
Freestyle: 6 (40 m/min)

Yao Sheng 60-70 beats per minute: 15
70-80 beats per minute: 10
80-90 beats per minute: 8

It should be noted that 80 calories is equivalent to only one or two ounces of rice, half a slice of cake, or a small glass of beer. The amount of exercise listed above may not be enough for you; you can participate in other sports if you wish. Furthermore, energy balance is affected by many factors such as weight and physical condition. Therefore, these factors should be considered as much as possible when estimating calorie expenditure.

Do you test your pulse after exercise?

A normal person's pulse is 70-80 beats per minute. However, simply testing your daily pulse cannot reveal a person's ability to adapt to exercise. Here's a pulse test method that must be performed after exercise. It can help you determine your athletic potential and guide you on appropriate exercise. The test is simple:

Jump rope, run in place, or climb stairs for one minute, but don't do anything too strenuous. After stopping, sit down and take your pulse. Record the pulse rate in minutes:

84-96: Excellent;

102-114: Good;

120-132: Average;

138-149: Slightly Poor;

150-161: Poor;

Above 162: Very Poor.

You can determine your exercise type and intensity based on your post-exercise pulse rate. You can continue testing and adjusting the intensity as needed.