I had a very good week. I totaled up my numbers this morning for last week and I burned 3320 calories through exercise. Here’s a breakdown:
- Monday: 210 (30 minute walk)
- Tuesday: 630 cal (walked for 90 minutes in three separate 30-minute bouts)
- Wednesday: 420 cal (two 30-minute walks)
- Thursday: 500 cal (30 minutes of weight lifting plus 30 minutes of HIIT at the gym)
- Friday: nothing
- Saturday: 660 cal (55 minute run)
- Sunday: ~900 cal (4 1/2 hours of strolling mixed with some walking briskly)
The way it breaks down for me is I use a calories per minute rule of thumb for different intensity levels. Based on my current weight, I approximate 7 calories/minute for walking-level intensity (medium intensity) and 12 calories/minute for a running level of effort (high intensity). For yesterday, I spent several hours strolling in museums and parks, I approximate about 3-4 calories per minute for that kind of walking because it’s less work than walking briskly so I adjust accordingly.
So, I have my rules of thumb and I do a quick calculation whenever I do some physical activity and write it in my little journal. If I walk for 30 minutes that’s 30 minutes X 7 cal = 210 calories burned. It’s not an exact science, but for my purposes it doesn’t have to be. I’ve always used this method so I know based on my approximations about where I need the numbers to land for maintenance and for weight loss. Above 3000 in exercise is a great number!
I like summing things up and seeing how great the totals look for the week (conversely, I don’t like it when they don’t look great for a week – motivation to change my ways). Also, my fruits and veggies numbers were good – well over 7 servings of fruits/veggies per day. Those Opal apples definitely help, they’re a treat in and of themselves.
Last week was a great weight management week for me. I will get on the scale tomorrow morning to see what my body says, but I’m reasonably confident it will be heading in the direction I expect.