Calorie Crunching in 6 Minutes

Lets pretend you weigh 200 lbs and you want to lose some weight - specifically fat off your belly, thighs, under arms, etc.

But you aren't sure what exercises you should be doing. Weight lifting or cardio? Or both? And if so, how much? And which exercises produce the best results?

Well when it comes to weight loss your primary goal is to have a caloric reduction. So you should be doing approx. 70% cardio exercises (because cardio exercises burn more fat) and 30% weight lifting (to maintain muscle tone).

So for example if you had 9 minutes to exercise you might do 6 minutes of cardio and 3 minutes of weight lifting. Which is a tiny amount really, but lets do the math anyway. You have 1,440 minutes in a day so 9 minutes is really only 0.00625 of your day.

So in 6 minutes the most calorie intensive thing you could do is bicycle as fast as you can - approx. 20 mph - which would burn 145.4 calories if you weigh 200 lbs.

In contrast 6 minutes of vigorous weight lifting would burn a mere 54.4 calories. So half that if you did it for 3 minutes, so 27.2 calories.

Grant total for 6 minutes of bicycling + 3 minutes of vigorous weightlifting is 172.6 calories.

It is not a lot. But lets pretend you did that every day for a year. 364 x 172.6 = 62,826.4 calories. Just under 18 lbs of fat. (Exact results will vary on the weight of the person.)

Do that 9 minute exercise routine every day, 2 or 3 times per day and you would lose between 36 and 54 lbs in 1 year. Likely more if you add in the Afterburn Effect and a healthy balanced diet. As your endurance builds and weight drops you will start going faster and pushing yourself harder, possibly exercising for a lot more than 18 or 27 minutes per day... In which case you will reach your exercise goals faster than expected.

27 minutes is less than 2% of your day. Isn't it worth 2% of your day to achieve your exercise goals?

INTERESTING NOTE: Compare below the stationary gym bicycle calories burned vs cycling on a real bicycle. You burn way more calories on a real bicycle because you are moving your own bodyweight, whereas on a gym spinning stationary bicycle you aren't moving any weight. You burn way more calories on a real bicycle - which means the people shelling out money for spin classes would be better off just buying a normal bicycle.

The chart below shows many different activities a person can do and how many calories a 200 lb person would burn in 6 minutes doing those activities. The two best for burning calories (and therefore losing weight) are running and bicycling.

Gym Activities Calories Burned in 6 Minutes (calculated for a 200 lb person)
Aerobics: low impact	45.4	Aerobics: high impact	63.6
Aerobics, Step: 6" - 8" step	77.2	Aerobics, Step: 10" - 12" step	90.9
Aerobics: water	36.3	Bicycling, Stationary: moderate, 150 watts	63.6
Bicycling, Stationary: vigorous, 200 watts	95.4	Calisthenics: Vigorous, jumping jacks, push-ups, sit-ups, pullups	72.7
Calisthenics: Moderate, back exercises, going up and down from the floor	31.8	Circuit Training: w/some aerobic, minimal rest	72.7
Elliptical Trainer: general	65.4	Riders: general (ie., HealthRider)	36.3
Rowing, Stationary: moderate, 100 watts	63.6	Rowing, Stationary: vigorous, 150 watts	77.2
Ski Machine: general	63.6	Stair Step Machine: General, without supporting any bodyweight on hand rails	81.8
Stretching: Mild, Hatha Yoga	22.7	Teaching aerobics	54.5
Weight Lifting: Light, free weight, nautilus or universal-type	27.2	Weight Lifting: Vigorous, free weight, nautilus or universal-type	54.5
Training and Sport Activities Calories Burned in 6 Minutes
Archery: non-hunting	31.8	Badminton: general, social	40.9
Basketball: playing a game	72.7	Basketball: wheelchair	59
Basketball: shooting baskets	40.9	Basketball: officiating a game	63.6
Billiards	22.7	Bicycling: BMX or mountain	77.2
Bicycling: 12-13.9 mph, leisure, moderate effort	72.7	Bicycling: 14-15.9 mph, leisure racing, fast, vigorous	90.9
Bicycling: 16-19 mph, very fast, not drafting	109	Bicycling: > 20 mph, racing, not drafting	145.4
Bowling	27.2	Boxing: sparring	81.8
Boxing: punching bag	54.5	Boxing: in the ring	109
Coaching: football, soccer, basketball, etc.	36.3	Cricket: batting, bowling	45.4
Curling	36.3	Dancing: Fast, ballet, twist	43.6
Dancing: disco, ballroom, square, line, Irish step, polka	40.9	Dancing: slow, waltz, foxtrot, tango, fox trot	27.2
Fencing	54.5	Football: competitive	81.8
Football: touch, flag, general	72.7	Football or Baseball: playing catch	22.7
Frisbee: general	27.2	Frisbee: Ultimate	72.7
Golf: carrying clubs	40.9	Golf: using cart	31.8
Golf: driving range, miniature	27.2	Golf: walking and pulling clubs	39
Gymnastics: general	36.3	Hacky sack	36.3
Handball: general	109	Handball: team	72.7
Hang Gliding	31.8	Hiking: cross-country	54.5
Hockey: field & ice	72.7	Horseback Riding: general	36.3
Ice Skating: general	63.6	Kayaking	45.4
Martial Arts: judo, karate, kick boxing, tae kwan do	90.9	Motor-Cross	36.3
Orienteering	81.8	Polo	90.9
Race Walking	59	Racquetball: competitive	90.9
Racquetball: casual, general	63.6	Rock Climbing: ascending	100
Rock Climbing: rappelling	72.7	Rollerblade / In-Line Skating	113.6
Rope Jumping: general, moderate	90.9	Running: 5 mph (12 min/mile)	72.7
Running: 5.2 mph (11.5 min/mile)	81.8	Running: 6 mph (10 min/mile)	90.9
Running: 6.7 mph (9 min/mile)	100	Running: 7 mph (8.5 min/mile)	104.5
Running: 8.6 mph (7 min/mile)	127.2	Running: 10 mph (6 min/mile)	145.4
Running: training, pushing wheelchair, marathon wheeling	72.7	Running: cross-country	81.8
Running: stairs, up	136.3	Running: on track, team practice	90.9
Scuba or skin diving	63.6	Skateboarding	45.4
Skiing: cross-country, light effort, general, 2.5 mph	63.6	Skiing: cross-country, vigorous, 5.0 - 7.9 mph	85.7
Skiing: downhill, moderate effort	54.5	Skiing: downhill, vigorous effort, racing	72.7
Sky diving	31.8	Sledding, luge, toboggan, bobsled	63.6
Snorkeling	45.4	Snow Shoeing	72.7
Soccer: general	63.6	Soccer: competitive play	90.9
Softball or Baseball: slow or fast pitch, general	45.4	Softball: Officiating	36.3
Softball: pitching	54.5	Squash	109
Surfing: body or board	27.2	Swimming: general, leisurely, no laps	54.5
Swimming: laps, vigorous	90.9	Swimming: backstroke	63.6
Swimming: breaststroke	90.9	Swimming: butterfly	100
Swimming: crawl, moderate, 50 yds/min	72.7	Swimming: treading, moderate effort	72.7
Swimming: lake, ocean, river	54.5	Swimming: synchronized	72.7
Table Tennis / Ping Pong	36.3	Tai Chi	36.3
Tennis: singles, competitive	72.7	Tennis: doubles, competitive	45.4
Tennis: general play	63.6	Track & Field: shot, discus, hammer throw	36.3
Track & Field: high jump, long jump, triple jump, javelin, pole vault	54.5	Track & Field: steeplechase, hurdles	90.9
Volleyball: non-competitive, general play, 6 - 9 member team	27.2	Volleyball: competitive, gymnasium play	72.7
Volleyball: beach	72.7	Walk: 2 mph (30 min/mi)	22.7
Walk: 3 mph (20 min/mi)	30	Walk: 3.5 mph (17 min/mi)	34.5
Walk: 4 mph (15 min/mi)	45.4	Walk: 4.5 mph (13 min/mi)	57.2
Walk: 5 mph (12 min/mi)	72.7	Water Skiing	54.5
Water Polo	90.9	Water Volleyball	27.2
Whitewater: rafting, kayaking	45.4	Wrestling: one match = 5 minutes	54.5
Outdoor Home Maintenance / Improvement Activities  Calories Burned in 6 Minutes
Carpentry, installing rain gutters, building fence	54.5	Carrying & stacking wood	45.4
Chopping & splitting wood	54.5	Cleaning rain gutters	45.4
Digging, spading dirt, composting	45.4	Gardening: general	36.3
Gardening: weeding	40.9	Laying sod / crushed rock	45.4
Mowing Lawn: push, hand	54.5	Mowing Lawn: push, power	50
Operate Snow Blower: walking	40.9	Paint outside of home	45.4
Planting seedlings, shrubs	40.9	Plant trees	40.9
Raking Lawn	39	Roofing	54.5
Sacking grass or leaves	36.3	Shoveling Snow: by hand	54.5
Storm Windows: hanging	45.4	Sweeping: garage, sidewalks, outside of house	36.3
Trimming shrubs/trees: manual cutter	40.9	Trimming: using edger, power cutter, etc.	31.8
Watering plants, by hand	22.7	Workshop: general carpentry	27.2
Yard: applying seed or fertilizer, walking	22.7	Yard: watering by hand, standing/walking	13.6
Indoor Home Repair / Improvement Activities Calories Burned in 6 Minutes
Carpentry: finish or refinish furniture or cabinets	40.9	Caulking: bathroom, windows	40.9
Crafts: Standing, light effort	16.3	Hang sheet rock, paper or plaster walls	27.2
Lay or remove carpet/tile	40.9	Paint, paper, remodel: inside	40.9
Sanding floors with a power sander	40.9	Wiring and Plumbing	27.2
Home & Daily Life Activities Calories Burned in 6 Minutes
Child-care: bathing, feeding, etc.	27.2	Child games: moderate, hop-scotch, jacks, etc.	36.3
Cleaning House: general	27.2	Cleaning: light dusting, straightening up, taking out trash, etc.	22.7
Cooking / Food Preparation	18.1	Food Shopping: with or without cart	20.9
Heavy Cleaning: wash car, windows	27.2	Ironing	20.9
Making Bed	18.1	Moving: household furniture	54.5
Moving: carrying boxes	50.9	Moving: unpacking	31.8
Playing w/kids: moderate effort	36.3	Playing w/kids: vigorous effort	45.4
Reading: sitting	9	Standing in line	10.9
Standing: bathing dog	31.8	Sleeping	8.1
Vacuuming	31.8	Watching TV	9
Office Activities Calories Burned in 6 Minutes
Driving vehicle to work	18.1	Sitting: light office work, meeting	13.6
Standing: filing, light work	20.9	Riding in a bus or vehicle to work	9
Typing: Computer, electric or manual	13.6	Walking: work break	31.8
Occupational Activities Calories Burned in 6 Minutes
Bartending/Server	18.1	Bakery: general, moderate effort	36.3
Building Road: hauling debris, driving heavy machinery	54.5	Carpentry Work	31.8
Coaching Sports	36.3	Coal Mining	54.5
Computer Work	13.6	Construction: outside, remodeling	50
Custodial Word: general cleaning, moderate effort	31.8	Electrical Work	31.8
Firefighting	109	Forestry, general	72.7
Forestry: planting trees by hand	54.5	Heavy Equip. Operator	22.7
Horse Grooming	54.5	Light Office Work	13.6
Locksmith	31.8	Masonry	63.6
Masseur, standing	36.3	Moving / Pushing heavy objects >75 lbs.	68.1
Patient Care: Nursing	27.2	Plumbing	31.8
Police Officer: making an arrest	36.3	Printing: operator, standing	20.9
Sitting in Class	16.3	Shoe Repair: general	22.7
Steel Mill: general	72.7	Theater Work	21.8
Truck Driving: loading and unloading truck	59	Welding	27.2

Exercise Vs Bullies and Depression

Exercise is an amazing thing for the human body.

It builds self-confidence. It keeps away depression. It burns calories. It builds muscles. It promotes better sleep.

And it deters bullies in school.

If the photo of the kid on the right looks familiar that is because it is a young Arnold Schwarzenegger when he was 14 years old.

He didn't start weight lifting and weight training until he was 15 years old. Before then his favourite sport was soccer.

And it certainly did not stunt his growth either. Weight lifting took a skinny teenager who had confidence issues and turned him into a weight training champion and later a Hollywood success story.

Parents these days worry about their kids a lot. They worry because their kids are being bullied in school, because their kids are moody and depressed, and they think they can solve these problems by taking the poor kid to a psychiatrist.

A psychiatrist who will often prescribe anti-depressants designed for adults for children.

I would argue however that teenagers are already going through enough hormonal problems that throwing anti-depressant medications into the mix causes a lot more harm than good. If anything anti-depressants are probably stunting their growth, contributing to childhood and teenage obesity rates - and worse - creating a culture of drug addiction within the child's mind.

In contrast exercise (not just weight lifting, any kind of exercise) is a natural remedy for depression. Exercise boosts a person's sense of well-being, their metabolism speeds up, they burn more fat, build more muscle, sleep better, and feel more positive about themselves.

That increased self confidence also means they can stand up to bullies / ignore bullies more easily, without feeling like a loser because they know they are better than the bully. (Bullies are inherently filled with their own feelings of inadequacy and usually take to bullying because they have troubles at home, have weight issues, feel they are less intelligent compared to other students, any number of causes.)

In other words thanks to boosted self-confidence and an increased lack of bullying the child becomes ever more confident in their own abilities - and yet often has a degree of humility because they remember where they once were in life.

Many parents often get their kids martial arts lessons when they discover their kids are being bullied, but honestly any kind of aggressive exercise would help dramatically. I say aggressive with respect to exercises that utilize weightlifting and resistance training, including many kinds of sports. So for example jogging simply isn't aggressive enough because it would only build leg muscles and endurance and would not build the same amount of self confidence that came with learning a sport like caber tossing.

Now admittedly your kids probably won't get into caber tossing. But this is just an example of many of the sports that kids can get into that are more physical and require a bit more brute strength and effort compared to other exercises that are comparatively not that difficult. Parents need to encourage their kids to try these more difficult sports so the kids have a chance to try something they might like, and the boosted confidence from doing it (even if they didn't like it) will stay with them for years.

Some parents even hire personal trainers for their kids in an effort to encourage their kid to enter a life of healthy exercise which will keep their child on a healthy track all their way through life. It probably won't lead to the Olympics or professional sports, but the child which grows into an adult will have many years of happiness and health ahead of them thanks to the parent who planned ahead and put some thought into their child's exercise regimen.

Speaking for myself my parents put me through numerous years of ice skating, swimming, boy scouts, and as I got older and started making my own decisions I got into cycling, archery, boxing, tae kwon do, freehand mountain climbing, and many other physical activities long before I became a personal trainer.

I am very thankful my parents took an active interest in my physical and mental well-being.

In our day and age, with the USA and Canada's cutbacks on physical education, the lowered interest of children with sports (and increased use of computers / electronic gadgets), it has become ever more important for parents to encourage children to engage in sports and physical activities.

Find something that your kids enjoy and encourage them to keep doing it. It doesn't matter whether it is ballet or parkour (although I recommend wearing a helmet for parkour) and find ways to add such activities to your child's weekly schedule so they are guaranteed to keep doing them for years to come.

And if it is an activity that both parents and child can take part in, so much the better!

Variants on Classic Weight Lifting

Chin Ups, Dips, Bicep Curls, Push Ups and Squats are five commonly used classic exercises that you can do at home and you won't need much in terms of equipment to do them. However if you are looking for more of a challenge you can also ramp up your workout a bit by trying new things.

Chin Ups

What do you need? A chin up bar.

Try lifting your legs up and pulling your knees in closer to your chest while in the middle of a chin up. Alternatively, try doing your chin ups really slowly - up slowly and down slowly. Or try doing chin ups with your legs at a 90 degree angle. Experiment with it and see what you can do! You can also do reverse grip chin ups, pulling behind your head chin ups, moving your legs backwards at the knees, holding your hands closer together or further apart...

Or even one handed chin ups!!!

Dips

What do you need? A chair or bench or table.

Dips are very easy to do, but if you want an extra challenge try raising one of your legs up and pulling your knee in towards your chest using your ab muscles.

Other variations include putting your feet on a stability ball or basketball, so you need to concentrate on your balance at the same time. (To make it easier in the beginning try wedging the stability ball into a corner so it doesn't shift around so easily.)

Bicep Curls

What do you need? Dumbbells.

Try the classic bicep curl with one foot raised or down on the floor balancing on both knees. By weight training and balancing simultaneously the entire core is worked, in addition to improving balance.

Push Ups

What do you need? Nothing really, just some empty space.

There are literally hundreds of ways to modify the classic push up. From speeding up or slowing down your usual pace, holding the "down" position for five seconds on every rep, touching your nose to the ground each time, to fingertip pushups, or simply elevating your feet. Changing up your push up is easy, and important. Other variations include: Using a stability ball under your hands or feet (or both), doing one push up and then alternating with one stability ball leg tuck. Also, push ups with alternating dumbbell rows for the back, or alternated with mountain climbers for an intense cardio and upper body workout. 

Squats

What do you need? Standing room.

Squats are safe, easy and work your core muscles plus most of your lower body. Squats can be combined with other exercises such as: overhead extension, bicep curls, and front raises. Squats can be made into cardio and co-ordination training by moving with your squats. To do this simply take a side-step, the squat, and repeat taking a step and squatting all in one direction, and then coming back again. You could also try plyometric squats. This power training exercise should only be attempted by intermediate exercisers with no lower body injuries. Go into a squat and when in a seated position, spring up by focusing the force in your quads and glutes. Your feet should come off the floor in a small but powerful jump.

CBC Interview about Archery / The Hunger Games

Yesterday I did an interview with the CBC about archery / The Hunger Games. One of my younger archery students was also interviewed regarding her interest in the Hunger Games and her newfound interest in archery.

The interviews will be appearing in forthcoming episodes of CBC News, the National, and also be available on the CBC website. (If you are paying attention this comes mere weeks after I shot several archery clips for TSN, so there is a lot of demand right now for archery clips in the news.)

The new Hunger Games film "Catching Fire" arrives in movie theatres tomorrow (or tonight at midnight if you like midnight screenings). Doubtlessly this will fuel more interest in archery amongst young people. Which as I said to the CBC, as long as people are getting outside and exercising this is something I am going to support and continue to support.

Weighted Bar Exercises

Many exercisers like using a weighted bar because of its versatility. It can be used for strength, cardio and high intensity routines - and all it is really is a big heavy stick.

The brand name version of this is the Body Bar, which is a basically heavy weighted metal stick that has been on the market since 1987, but material wise it is no different from a metal bar you could purchase at Home Depot, Home Hardware or Canadian Tire. In fitness terms the brand name Body Bar has managed to stay popular because it is versatile, despite the fact that you could easily buy any metal bar and do the same job with it.

For extra comfort you can also attach a foam insulation tube around the metal bar, or you could just wear weight lifting gloves on your hands. Either way you don't need to buy an official Body Bar - because quite frankly I don't want to promote a product that is a complete ripoff when people can purchase the equivalent for a lot less.

The beauty of a weighted bar is it can be used like a barbell or like free weights. Being weighted throughout the bar, oppose to loading plates, makes it an ideal tool for beginner barbell squats. It makes balance easier and the exerciser can practice on their own, without need for a weight lifting spotter.

You can also use the weighted bar for cardio and abs. Holding on to one for resistance when doing step ups, or placing it over the shoulders and twisting for core training, makes the exercises more challenging, but is still comfortable.

A huge issue with barbell training is that even if the bar is placed correctly across the shoulder blades, as opposed to across the neck which is improper, many people find it uncomfortable and unsettling to be resting the weight on their shoulders thusly. If you opt for the brand name version Body Bar or get the foam insulation then it is not only slightly padded, but the even weight distribution makes such exercises more comfortable and less intimidating.

The other advantage is that metal bars can be purchased in a range of weight increments from lower weights to 50 lbs or more, which means that unlike the Body Bar which has a lesser range of weights you can purchase, you can match the bar to your individual needs. Thus regardless of whether you only want a little weight or a lot of weight you can challenge yourself with heavier bars as you see fit.

It also means you don't even have to PURCHASE such things. You could easily use a big heavy wooden stick that you find while out for a walk and use that for your purposes. Or alternatively sometimes people even throw out metal bars they don't need any more.

I myself use the metal bar that came with my home gym and then wrapped it with leftover faux leather (for comfort) I had lying around from when I made a quiver for archery. So no worries there.

DIFFERENT WEIGHTED BAR EXERCISES

#1. Bench Press

#2. One Arm Row

#3. Shoulder Press

#4. Bicep Curl

#5. Skull Crushers

#6 Make up your own exercises! eg. I enjoy swinging the bar around like it is a kendo shinai sword.

#7. Chest or overhead for weighted crunches.

#8. Across the shoulders and twist from the core, while trying to touch the elbow to opposite knee.

#9. Across the shoulders for lunges

#10. Squats

#11. Yoga poses with 8 to 10 reps, such as warrior 1, 2 and 3.

#12. Deadlifts

#13. Bicep Curls + Raises

#14. Shoulder Lifts while doing Stairs Step Ups

Basically you can do a huge variety of exercises with a big heavy stick. This is but a small sample of the exercises that are possible with a weighted bar. They're perfect for your frugal home gym, so if you're looking for a new fitness toy to motivate your workouts, try it out.

I would definitely recommend making your own rather than spending the $49 to buy an official Body Bar off Amazon / etc. You can buy a metal bar + insulation / faux leather for a lot less than that.