Hi to everyone,
As an individual who is passionate and enthusiastic about making sure everyone is healthy and active, being able to empower you all to make healthy lifestyle choices would make me sleep well.
Bu I do know and fair enough there are distractions and little pleasures in life to make this task that much more difficult to achieve.
It is commonly known today that the devil’s drink and the like is predominantly empty calories when we drink we eat, so then the calories begin to pile on.
I don’t want to stop you from your enjoyment, but as I do care about your health I have attached a table which you can print off and fill in and find out how many calories you consume.
Give it a try, just to see. You might be surprised.
Just to be fair, you can also see a table underneath which gives you some figures and an idea of how much energy and effort you will need to burn off the calories you drink.
I don’t have a vendetta against alcohol but I know it is a guilty pleasure(or guiltless in some cases), but if you truly want to achieve your fitness and health goals with the most efficiency, minimising or maybe eliminating alcohol from your diet will go along way to achieving this.
Enough said.
Signing off till next week.
Stay
7.20 Alcohol Smart Tip Sheet – Alcoholic Drink Calorie Count
The first chart provides an estimated number of Kilojoules burned per kilo of body weight per 30 minutes and the total Kilojoules burned for a range of body weights (50, 100 and 150kg) per 30 minutes.
To calculate an estimated number of Kilojoules burned per 30 minutes of exercise for your body weight, simply multiply the Kilojoules per Kilogram figure (Kj/Kg) by your body weight in Kilograms.
The second chart provides the same information as the first chart but in Calories. Again, to calculate an estimated number of Calories burned for your specific body weight per 30 minutes of exercise, simply multiply the Calories per Kilogram figure (Cal/Kg) by your body weight in Kilograms.
Exercise Energy Chart – Kilojoules:
| Activity | Kj/Kg | 50Kg | 100Kg | 150Kg |
|---|---|---|---|---|
| Aerobics (low impact) |
10.60
|
530
|
1060
|
1590
|
| Step Aerobics (beginner) |
13.36
|
668
|
1336
|
2004
|
| Badminton |
13.82
|
691
|
1382
|
2073
|
| Basketball (game) |
20.27
|
1014
|
2027
|
3041
|
| Basketball (leisurely) |
11.98
|
599
|
1198
|
1797
|
| Bicycling, 15kph |
11.52
|
576
|
1152
|
1728
|
| Bicycling, 20kph |
18.43
|
922
|
1843
|
2765
|
| Bowling |
5.07
|
253
|
507
|
760
|
| Canoeing, 4kph |
6.45
|
323
|
645
|
968
|
| Canoeing, 6.5kph |
12.44
|
622
|
1244
|
1866
|
| Cross country ski (hard) |
30.41
|
1521
|
3041
|
4562
|
| Cross country ski (easy) |
14.28
|
714
|
1428
|
2143
|
| Cross country ski (mod) |
20.27
|
1014
|
2027
|
3041
|
| Dancing |
9.22
|
461
|
922
|
1382
|
| Dancing (slow) |
5.07
|
253
|
507
|
760
|
| Golfing (walk w/o cart) |
9.22
|
461
|
922
|
1382
|
| Golfing (with a cart) |
6.45
|
323
|
645
|
968
|
| Handball |
21.19
|
1060
|
2119
|
3179
|
| Hiking with 5kg load |
16.59
|
829
|
1659
|
2488
|
| Hiking with 10kg load |
18.43
|
922
|
1843
|
2765
|
| Hiking with 15kg load |
21.66
|
1083
|
2166
|
3248
|
| Hiking, no load |
14.28
|
714
|
1428
|
2143
|
| Jogging, 8kph |
17.05
|
852
|
1705
|
2557
|
| Jogging, 10kph |
21.19
|
1060
|
2119
|
3179
|
| Raquetball |
18.89
|
945
|
1889
|
2834
|
| Rowing (leisurely) |
6.91
|
346
|
691
|
1037
|
| Rowing machine |
16.59
|
829
|
1659
|
2488
|
| Running, 13kph |
28.11
|
1405
|
2811
|
4216
|
| Running, 14kph |
30.41
|
1521
|
3041
|
4562
|
| Running, 16kph |
32.25
|
1613
|
3225
|
4838
|
| Skipping rope |
26.26
|
1313
|
2626
|
3939
|
| Snow skiing, downhill |
11.98
|
599
|
1198
|
1797
|
| Soccer |
17.97
|
898
|
1797
|
2695
|
| Squash |
18.89
|
945
|
1889
|
2834
|
| Stair climber machine |
14.74
|
737
|
1474
|
2212
|
| Stair climbing |
12.90
|
645
|
1290
|
1935
|
| Swimming (25 meters per minute) |
11.06
|
553
|
1106
|
1659
|
| Swimming (50 meters per minute) |
20.73
|
1037
|
2073
|
3110
|
| Tennis |
14.74
|
737
|
1474
|
2212
|
| Tennis (doubles) |
10.14
|
507
|
1014
|
1521
|
| Volleyball (game) |
11.06
|
553
|
1106
|
1659
|
| Volleyball (leisurely) |
6.45
|
323
|
645
|
968
|
| Walking 3 kph (20 minutes per km) |
5.53
|
276
|
553
|
829
|
| Walking 5 kph (12 minutes per km) |
7.37
|
369
|
737
|
1106
|
| Walking 6 kph (10 minutes per km) |
9.22
|
461
|
922
|
1382
|
| Waterskiing |
14.74
|
737
|
1474
|
2212
|
| Weight training fast |
23.50
|
1175
|
2350
|
3525
|
| Weight training mod |
17.51
|
875
|
1751
|
2626
|
| Weight training slow |
11.52
|
576
|
1152
|
1728
|
Exercise Energy Charts – Calories:
| Activity | Cal/Kg | 50Kg | 100Kg | 150Kg |
|---|---|---|---|---|
| Aerobics (low impact) |
2.54
|
127
|
254
|
380
|
| Step Aerobics (beginner) |
3.20
|
160
|
320
|
479
|
| Badminton |
3.31
|
165
|
331
|
496
|
| Basketball (game) |
4.85
|
243
|
485
|
728
|
| Basketball (leisurely) |
2.87
|
143
|
287
|
430
|
| Bicycling, 15kph |
2.76
|
138
|
276
|
413
|
| Bicycling, 20kph |
4.41
|
220
|
441
|
661
|
| Bowling |
1.21
|
61
|
121
|
182
|
| Canoeing, 4kph |
1.54
|
77
|
154
|
231
|
| Canoeing, 6.5kph |
2.98
|
149
|
298
|
446
|
| Cross country ski (hard) |
7.28
|
364
|
728
|
1091
|
| Cross country ski (easy) |
3.42
|
171
|
342
|
513
|
| Cross country ski (mod) |
4.85
|
243
|
485
|
728
|
| Dancing |
2.20
|
110
|
220
|
331
|
| Dancing (slow) |
1.21
|
61
|
121
|
182
|
| Golfing (walk w/o cart) |
2.20
|
110
|
220
|
331
|
| Golfing (with a cart) |
1.54
|
77
|
154
|
231
|
| Handball |
5.07
|
254
|
507
|
761
|
| Hiking with 5kg load |
3.97
|
198
|
397
|
595
|
| Hiking with 10kg load |
4.41
|
220
|
441
|
661
|
| Hiking with 15kg load |
5.18
|
259
|
518
|
777
|
| Hiking, no load |
3.42
|
171
|
342
|
513
|
| Jogging, 8kph |
4.08
|
204
|
408
|
612
|
| Jogging, 10kph |
5.07
|
254
|
507
|
761
|
| Raquetball |
4.52
|
226
|
452
|
678
|
| Rowing (leisurely) |
1.65
|
83
|
165
|
248
|
| Rowing machine |
3.97
|
198
|
397
|
595
|
| Running, 13kph |
6.72
|
336
|
672
|
1009
|
| Running, 14kph |
7.28
|
364
|
728
|
1091
|
| Running, 16kph |
7.72
|
386
|
772
|
1157
|
| Skipping rope |
6.28
|
314
|
628
|
942
|
| Snow skiing, downhill |
2.87
|
143
|
287
|
430
|
| Soccer |
4.30
|
215
|
430
|
645
|
| Squash |
4.52
|
226
|
452
|
678
|
| Stair climber machine |
3.53
|
176
|
353
|
529
|
| Stair climbing |
3.09
|
154
|
309
|
463
|
| Swimming (25 meters per minute) |
2.65
|
132
|
265
|
397
|
| Swimming (50 meters per minute) |
4.96
|
248
|
496
|
744
|
| Tennis |
3.53
|
176
|
353
|
529
|
| Tennis (doubles) |
2.43
|
121
|
243
|
364
|
| Volleyball (game) |
2.65
|
132
|
265
|
397
|
| Volleyball (leisurely) |
1.54
|
77
|
154
|
231
|
| Walking 3 kph (20 minutes per km) |
1.32
|
66
|
132
|
198
|
| Walking 5 kph (12 minutes per km) |
1.76
|
88
|
176
|
265
|
| Walking 6 kph (10 minutes per km) |
2.20
|
110
|
220
|
331
|
| Waterskiing |
3.53
|
176
|
353
|
529
|
| Weight training fast |
5.62
|
281
|
562
|
843
|
| Weight training mod |
4.19
|
209
|
419
|
628
|
| Weight training slow |
2.76
|
138
|
276
|
413
|
7.20 Alcohol Smart Tip Sheet – Alcoholic Drink Calorie Count