Fitness and Exercise

Work off the calories - Part 2

Source: Article first appeared in OutramNow Ref. X08

Exercise to shake-off the calories

Athletes who do high-impact endurance sports don’t have to worry about overeating. In fact, they are encouraged to snack every few hours. They burn so many calories that they are more concerned with maintaining their weight. THE endurance sports community is growing. Participation rate of annual races like the StanChart Marathon and the 5km open water swim organized by the Singapore Swimming Association has been steadily increasing, and more endurance sports races are being planned (eg: the inaugural Sundown Marathon held last May).

If you’re a keen jogger, go the extra mile or two or three. You’ll be trim and toned before you know it. Just bear in mind that high intensity sports require a certain level of fitness and lots of training. So consult your doctor before embarking on any physically grueling sports.

The biggest calorie-gobblers

Full marathon

Distance
42km

Training required
At least four running sessions including a long run of up to 25km. Runners should be able to complete up to 35km with ease at least one month before the marathon. Complement training with leg strengthening and other cardiovascular exercises like swimming or cycling.

Calories burnt during a full marathon
About 2900

That’s equivalent to
▪ 4 hrs of boxing
▪ 3 hrs of fast paced cycling or
▪ 5 hrs of hockey playing

Off sets
▪ 4.5 plates of Mee Goreng
▪ 5.5 plates of Char Kway Teow or
▪ 5.5 Big Mac burgers from MacDonald’s

Triathlon

Distance
1.5km swim + 42km cycling + 10km run

Training
Athletes should be training at least five days a week, balancing cycling, swimming and running. Gym work (strengthening arms, legs and core – mid body to waist) should also complement training.

Calories burnt during a triathlon
About 2230 (490 from swimming + 1030 from cycling + 710 from running)

That’s equivalent to
▪ 5 hrs of working out on the ski machine
▪ 3 hrs 15 mins of kick boxing or
▪ 4 hrs 15 mins of ice skating

Off sets
▪ 3.5 bowls of Laksa (with coconut milk)
▪ 6.5 Subway Melt sandwiches (six inch) or
▪ 2.5 plates of sirloin steak (12oz)

Biathlon

Distance
1.5km swim + 10km run

Training required
At least two swimming sessions (clocking a mileage of up to 1.5km) plus three high intensity running sessions (of up to 7km). Athletes should be able to complete a 2km swim in the pool, followed immediately by a 10km run without difficulty, at least one month before the race.

Calories burnt during a biathlon
About 1200 (490 from swimming + 710 from running)

That’s equivalent to
▪ 2 hrs of mountain biking
▪ 1.5 hrs of playing handball or
▪ 3 hrs of scuba diving

Off sets
▪ 3 pieces of chicken breast meat from Kentucky Fried Chicken
▪ 120 packets of large potato chips or
▪ 1 pint of gourmet ice cream

Long distance open water swimming

Distance
5km – equivalent to 100 laps in the pool

Training required
Weight training (arms and thighs) as well as at least four swimming sessions a week of up to 35 laps.

Calories burnt during a 5km open water swim
About 1290

That’s equivalent to
▪ 1.5hrs of fast paced cycling
▪ 4hrs of badminton playing or
▪ 3.5hrs of disco dancing

Off sets
▪ 2 plates of fried rice
▪ 20 plain pratas or
▪ 4.5 slices of Supreme pizza from Pizza Hut

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