Exercise Science Notes 2

Posted by Nicole

In case you missed it, here are my notes from last week.  In addition, I will be posting the notes on our Fitness page!

All notes come from my class lectures:

Exercise Science 202 — Principles of Nutrition and Exercise

Calories burned per mile of exercise
  • Running: 100
  • Walking: 80
  • Cycling: ~20-25
  • Swimming: ~300-600+
  • Aerobics (moderate impact): ~100/10 minutes

According to my professor, “the idea of rest days is ridiculous, unless you are an extreme athlete or doing debilitating exercises.”  Relative to the total calorie expenditure that a person has in one day, the calories burned from exercising aren’t that taxing on the body.  People burn calories through exercise, but this is generally only <15% of their total calories burned in a day.  Unless you are burning a TON of calories in a day, resting isn’t as necessary as people perceive it to be.

(He mentioned a marathon runner that goes running the day after a race.  Personally, if I ever ran a marathon, I would NOT be running the day after… Maybe that is just me though.)

Some of the Top 10 physical activities include bowling, billiards, golf, and fishing.  These “activities” do burn calories, but not enough to keep up with the amount of food we are consuming nowadays.

Fidgeting can actually burn 200-300 calories per day.  Studies show that obese people tend to be more sedentary when they sit.  They are less likely to fidget than someone of a normal body weight.

Caloric Equivalents of Food (Caloric Density)

  • Fat — 9.1 cal/g — 4100 cal/lb
  • Protein — 4.0 cal/g — 1800 cal/lb
  • Carbohydrates — 4.0 cal/g — 1800 cal/lb
  • Alcohol — 7.0 cal/g — 3500 cal/lb

Vodka, for example, is about 50% alcohol (or less).  A 2 oz. shot would then contain 1 oz. of pure alcohol.  This equates to 196 calories from alcohol.  Basically, this is equivalent to running 2 miles.

The bottom-line lesson: A shot or a beer is about 100 calories.  Which is the same as running a mile.  (This is frustrating.)

Obesity was not an epidemic in the 1970s.  Nowadays, fast food has taken over.  McDonalds has made it a mission to keep Americans within 7 minutes of a McDonalds restaurant.  McDonalds has started offering healthy alternative menu items, mostly in response to attempted lawsuits during which obese people blame McDonalds for their weight gain.

  • A large fry is 500-600 calories
  • A Big Mac consists of 50-60% calories from fat
  • They use to offer a typical meal that consisted of fries, a Coke, and a burger for about 500 calories.
  • Nowadays, a kid’s meal exceeds 500 calories.

Food companies are taking into account taste, texture, and cost.  Care for the consumer’s health has essentially gone out the door.

There is an inverse relationship between time spent eating and obesity.  WHY?  Fast food.

The bottom-line lesson: The faster people eat, the more likely they are to be obese.

It’s not all the producers fault though– consumers are getting lazy and they aren’t reading labels.  Today, being at a normal weight puts you in the minority.

With the unhealthy quality of available foods, people’s tastebuds are getting used to certain foods.

  • In a blind taste test, participants preferred canned Campbell’s soup over a homemade variety of soup.  WHY?  Salt.  Fat. Sugar.

Calories are so present in society that people need to be mindful of what they are eating.  Life isn’t as easy anymore and it is the consumer’s responsibility to monitor intake.

  • Each little butter packet is 100 calories.  Those add up.
  • Eating two packets of butter will quickly counter the calories burned from running of 2 miles.

Last random fact: People tend to fluctuate 2-3 lbs of weight in a given day.

Q4U: Are you a fidgeter?

Q4U: Are you a label reader?

Comments (10)

  1. Lindsay@LivingLindsay

    Love this post! And I absolutely would not run (or move!) the day after a marathon. I have friends who are like that. They’ll do a triathlon or a marathon and run 10 miles the next day. Really??
    The info on the kids meals just grosses me out. It’s so sad that so many parents feed that to their children on a daily basis.

  2. kristinerunningonhungry

    Seriously wish I was back in college and taking this class – SO interesting and such useful information!

    Pleeease keep these comin!

    1. Sugar Coated Sisters (Post author)

      I definitely will! I’m happy that people actually find this information interesting!

  3. movesnmunchies

    i actually am aa fidgeter!… wWO! alcohol is loaded with cals.. DAMMIT
    ps.. LOVE THESE post- keep doin em!

  4. Tara

    I am loving these posts! I can see why the idea of a rest day is ridiculous for someone who is exercising for weight maintenance. I think for performance though if I can prevent myself from being sore for a race, I will take a rest day if I need to! I had no idea that fidgeting burned so many calories! I’m not much of a fidgeter though, so it doesn’t make a difference for me!

  5. foodsweatandbeers

    Note to self: Ultra Marathon Runners can get Wiggity Wasted and think not of the calories.

    But really, this is very interesting, especially the idea of rest days being ridiculous. Then again, I think, for me at least, the rest day is more for my mental stability than to actually rest “my ol’ bones”.

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