acceptable amount of calories burned during a work out session?

Question
QUESTION: Hello,
I work out daily, usually for 15-30 minutes.  I generally burn 100-200 calories per work out.  I am not really in to work out and exercise, and I am not looking to be super muscle.  Do you have a general idea about how many calories should be burned per work out session?  Is 100-200 an acceptable amount?  I am not sure that I can physically handle anymore? Thank you.
Britt

ANSWER: Hi Britt,
Thanks for the question. I would need to know your age, height weight, daily activity level and any medical conditions you have present. However, if you would reply with this information, I would be glad to help you.

I look forward to your reply.

Sincerely,
Zachory L. Cook
CPT, CFI, CSN, CSFI
International Fitness Association
Certified Instructor Number: 209967

---------- FOLLOW-UP ----------

QUESTION: Hello!  Thanks for the quick response.  I am 23 years old, 5'3, and weight ranges from 114-118, depending on the week!  I am "small boned".  I have asthma, had a bilateral bunionectomy...but still have pain, and have shin spints as well.  I usually go on the tredmill for about 15-30 minutes in the morning before work.  I try to walk for about 15 minutes around the hospital during my break, just to keep things moving.  I usually work out every day...  I usually take in about....1600-1800 calories a day.
Thank you again for your help!


Do you think this is an adaquate amount of exercise.


Answer
Hi Britt,
Thanks for the information. Actually, I think you are taking in less calories than you realize. For a "median" of your weight,117 you are only taking in 1276 calories.

It is good that you measure exercise by time and not repetitions. That is actually the best way to measure
aerobic activity.

As far as your metabolism goes, I think the intensity of your workout is playing a major role in the amount of calories you are burning. When you walk on the treadmill, what is your speed? Do you walk between 2-4 mph?

For the duration of your workout, I would say you have a moderate intensity. If you were to go a full hour, you would burn between 4 and 6 hundred calories which is between 30 and 50 percent of the number of calories that you take in throughout the day.

I think this is a moderate activity level and should be acceptable. I recommend setting a "balance" between eating and working out. It makes it easier to keep track of how many calories you have burned and if you are burning stored calories or not.

Lets look at an example. If you eat a 300 calorie meal and
burn 300 calories, then you have burned stored calories, but
taken in the 300 calories again. Right?

Now, if you eat a 500 calorie meal and burn 300 calories, you will have stored 200 calories. Conversely, if you eat a 300 calorie meal and burn 500 calories. 300-500 = (-200).
That means you have burned 200 stored calories and will have
lost some body weight.

I personally think you are at good weight, your workout regimen is ok, just try to regulate it with your meals.
As far as working out goes, be sure to stretch before working out, relax your muscles prior to working out if possible (hot cloths normally work well). If you place
a hot cloth over your shins, the muscles over them will
relax and will not bother you quite as badly during exercise.

With your asthma, keep your bronchodilator close by. (albuterol inhaler is one commonly prescribed for asthma, chronic bronchitas, emphysemia and Chronic Obstructive Lung/Pulmonary Disease).

try not to get your heart rate over 140 just to be safe.

I hope this helps. Thank  you again for your questions and if you should need any further assistance, please feel free to ask. You are invited to rate the amount of usefulness
of this information.

Good Luck Britt!

Sincerely,
Zachory L. Cook
CPT,CFI,CSN,CSFI
International Fitness Association
Certified Instructor Number: 209967

1. Prev:Healthy cooking
2. Next:coffee/tea caffeine bitter melon