it’s important to maintain the muscles you worked on in the winter months even while exercising outdoors and to not let a chilly or rainy day keep you from your routine. We asked our Wellness Manager at Elements in Hamilton, what exercises people can do on a rainy day that will work the same muscles and burn a similar amount of calories as their favorite outdoor workout in the same amount of time.

1. OUTDOOR/INDOOR
EXERCISES FOR THE
SAME WORKOUT
This learning series is brought to you by Elements Wellness Centers,
part of Community First Solutions.
This slide share
first appeared on
www.YourTimeBC.org

2. Both activities will lightly work the muscles in the entire
body and increase mental relaxation but doing light
yoga will also improve flexibility.
Caloric Expenditure
Amounts
Gardening
or Weeding
Yoga
or Stretching
150 lbs. 153 - 215 153 - 215
200 lbs. 205 - 287 205 - 287
250 lbs. 256 - 358 256 - 358
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
GARDENING
YOGA OR
STRETCHING

3. Both activities will work the muscles of the legs and
also moderately challenge cardiovascular endurance.
Caloric Expenditure
Amounts
Walking Treadmill Walking
150 lbs. 184 - 246 184 - 246
200 lbs. 246 - 328 246 - 328
250 lbs. 307 - 409 307 - 409
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
WALKING
(20:00/MILE TO 15:00/MILE PACE)
TREADMILL WALKING
(FROM 3.0 – 4.0 SPEED)

4. Both exercises will work the muscles in the legs, shoulders, arms, and
legs, but doing the calisthenics will moderately exercise cardiovascular
and muscular endurance. However, carrying a golf bag includes the
benefits of strengthening the upper and lower back.
Caloric Expenditure
Amounts
Golf Calisthenics
150 lbs. 246 - 307 246 - 307
200 lbs. 328 - 410 328 - 410
250 lbs. 409 - 511 409 - 511
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
GOLF
(WALKING WITH BAG)
MODERATE BODY
WEIGHT CALISTHENICS
(SQUATS, CRUNCHES, PUSH-UPS,
CALF-RAISES, ETC.)

5. These activities will both target the upper and lower leg muscles, core
strength, and will improve cardiovascular and muscular endurance.
Hiking will additionally work some of the upper body muscles if using
a walking stick or carrying a light pack. Improvements in balance are
achieved by both activities.
Caloric Expenditure
Amounts
Hiking Aerobics
150 lbs. 276 - 338 276 - 368
200 lbs. 369 - 451 369 - 491
250 lbs. 460 - 562 460 - 613
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
HIKING
(WITH CHANGING ELEVATIONS)
AEROBICS/CARDIO
(FROM LOW IMPACT
TO HIGH IMPACT)

6. Cardiovascular endurance is the primary target for these forms of
exercise. Both will also challenge the leg muscles and arm muscles.
Tennis also allows improvements to hand/eye coordination whereas
circuit training enables someone to specifically target muscles
throughout the entire body by doing strengthening exercises.
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
TENNIS
(PLAYING EASY-HARD)
CIRCUIT TRAINING
(FROM MODERATE
TO AGGRESSIVE)
Caloric Expenditure
Amounts
Tennis Circuit Training
150 lbs. 307 - 491 368 - 460
200 lbs. 410 - 655 491 - 614
250 lbs. 511 - 818 613 - 767

7. Both exercises will improve cardiovascular endurance and core strength.
Swimming will strengthen and build endurance throughout the muscles of the
entire body and also keep the joints of the legs safer because it is a low impact
form of exercise. Using a rowing cardio machine will strengthen the lower back
and legs more than swimming, and also improve grip and arm strength.
Caloric Expenditure
Amounts
Swimming Rowing
150 lbs. 307 - 522 307 - 522
200 lbs. 410 - 696 410 - 696
250 lbs. 511 - 869 511 - 869
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
SWIMMING
(SLOW TO FAST)
ROWING MACHINE
(FROM 75 WATTS TO
165 WATTS OF POWER)

8. Both exercises are essentially the same as far as what they physically
target; the leg muscles and cardiovascular endurance. Running
outside potentially has more uneven terrain which can challenge foot,
knee, and ankle stability, but similar benefits can also be achieved by
running on a treadmill.
Caloric Expenditure
Amounts
Running Treadmill Running
150 lbs. 368 - 552 368 - 552
200 lbs. 491 - 737 491 - 737
250 lbs. 613 - 920 613 - 920
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
RUNNING
(12:00/MILE PACE
TO 8:00/MILE PACE)
TREADMILL RUNNING
(5.0 TO 7.5 SPEED)

9. Both of these exercises also target the body in a very similar way.
They will challenge the upper leg muscles and also cardiovascular
endurance. The main difference is that biking outside has the
potential to also challenge core strength and balance if the rider
changes directions often whereas a stationary bike will not.
Caloric Expenditure
Amounts
Biking Stationary Biking
150 lbs. 368 - 645 368 - 645
200 lbs. 491 - 860 491 - 860
250 lbs. 613 - 1074 613 - 1074
Calories burned for 45-minute of activity. Exercises are listed in low-high difficulty and
with the fewest-highest calorie expenditure for individuals 150, 200 or 250 pounds.
vs.
BIKING
10-19 MILES/HOUR
STATIONARY CYCLING
150-240 WATTS OF POWER

10. For more information about Elements,
visit www.ElementsWellness.org or
contact elements 513-896-8087
to learn how Elements can help you.
Community First Solutions is the non-profit parent company of Colonial,
Community Behavioral Health, Community First Pharmacy and Partners in Prime.