In addition to traditional exercise, lifestyle physical activity (i.e. walking or cycling instead of taking a car) is a useful way to burn calories.
Lifestyle activity is accumulative. In other words, walking 15 minutes to work and another 15 minutes back yields the same effects as walking 30 min in a row. Several short sessions of daily activity will quickly add up to full hour or more you can reach a full one-hour or more of light to moderate intensity activity.
Energy expenditure is shown as calories in your AW200 Activity Watch. Calorie accumulation depends on a person’s weight: the heavier you are the more calories you expend at the same activity intensity.
Below typical calorie expenditures per hour (kcal/h) for persons weighting 60 kg/ 75 kg/ 90 kg.
|
Intensity |
60 kg |
75 kg |
90 kg |
|---|---|---|---|
|
Slow walking |
250 |
300 |
350 |
|
Walking |
300 |
400 |
450 |
|
Brisk walking |
350 |
450 |
500 |
|
Running |
500 |
650 |
800 |
|
Fast running |
550 |
750 |
850 |
Ascents and descents will also affect calorie burn. Technique, extra weight (a backpack), altitude and the quality of the terrain will also have an effect on intensity. The effect of altitude is seen in the amount of expended calories and in expenditure rate (kcal/h) in AW200.
The basic health recommendation is to burn daily minimum of 150 kcal in physical activity.