You know you're going to splurge on one of the biggest food holidaysof the year, Independence Day. In fact, 155 million hot dogs are consumed on Fourth of July weekend alone, but being aware of your intake for the day can help you burn them off later. The YWCA's Amy Bracher shares the truth about food and their caloric count and what exercise you'll need to work off the summer staples.
1. Main 4th of July foods and their calories
1 beef frank 150 calories
1 hot dog bun 110 calories
Hamburger, 95% lean meat 145 calories
Hamburger bun 110 calories
Fried chicken breast 500 calories
2 fried chicken drumsticks 430 calories
Homemade potato salad with mayo 350 calories
Homemade baked beans 380 calories
Lay’s classic potato chips 150 calories
Nacho cheese Doritos 140 calories
Sweet tea 90 calories
Coke 12 oz 148 calories
Homemade Lemonade 100 calories
Light beer 12 oz 100 calories
Homemade apple pie 400 calories
1 scoop vanilla ice cream 150 calories
Homemade Strawberry shortcake 150 calories
2. How many calories is an average 4th of July meal?
3. How long will it take to run, walk, bike, or swim off the calories from your 4th of July meal?
(for 140 lb woman)
Running 12 minute mile for 1 hour = 508 calories so you’ll need to run 3 hours!!
Walking 3 mi/hr (moderate speed), on a level and firm surface for 1 hour = 210 calorie so you’ll need to walk for 7 hrs and 45 minutes!!!
Biking 10-12 mph for 1 hour = 381 calories so you’ll need to bike for 4 hours!!
Moderate lap swimming for 1 hour = 445 calories so you’ll need to swim almost 3 ½ hour!!
4. How many 1 hour classes of intense yoga or mat Pilates will you need to take in order to burn off your 4th of July calories?
(for 140 lb woman)
1 hour Intense yoga class = 445 calories so you’ll need to take 3 ½ 1-hr classes.
1 hour mat Pilates class = 222 calories so you’ll need to take 7 hours 1-hr classes.
5. What are some exercises I can do at home?
Gardening = 3 calories/min
Jumping jacks (vigorous) = 8 calories/min
Push ups (vigorous) = 8 calories/min
Sit ups (vigorous) = 8 calories/min
Skipping = 12 calories/min
Jumping Rope = 12 calories/min
1 hour soccer game = 420 calories
1 hour basketball game = 480 calories
1 hour playing with kids = 324 calories
1 hour Wii boxing = 324 caloriesYWCA
1910 South Lewis Ave
Tulsa, OK 74104https://www.ywcatulsa.org/