Any kind—and any amount—of exercise is better than no exercise. Some studies sug- gest that as long as you burn 1,000 calories a week, you’ll lower your risk of disease. But if you want to know which exercise is best for weight loss, this chart—based on exercise specialist David Nieman’s book
But if you want to know which exercise is best for weight loss, this information here —based on exercise specialist David Nieman’s book Exercise Testing and Prescription—shows how many calories a 150-pound person burns by doing any of 30 common physical activities for an hour. (If you weigh more, you’ll burn more calories; if you weigh less, you’ll burn fewer calories.)
We’ve also included information about how well each activity builds cardiovascular health, burns fat, or builds muscle strength (1 = not at all, 2 = a little, 3 = moderately, 4 = strongly, and 5 = very strongly). For muscle strength, the activity is rated high if both upper and lower body muscles are strengthened.