It's time to get with the beat and break away from the monotonous tone of traditional exercise. Participating in a jam session may be just the answer for you to harmoniously fit a little physical activity into your life. Playing the drums or guitar in a rock band meets the federal governments physical activity guidelines for engaging in moderate-intensity exercise, according to the Centers for Disease Control and Prevention. 

Energy expenditure for playing the drums or guitar in an active jam session is estimated to be 3 to 6 times greater than energy expenditure at rest. This equates to burning an extra 3.5 to 7.0 calories per minute when jamming. A surprise? Not to Dr. Marcus Smith of the University of Chichester and Dr. Steve Draper of the University of Gloucestershire who are the lead researchers responsible for the "Clem Burke Drumming Project."

The purpose of the "Clem Burke Drumming Project" was to determine the energy cost of Clem Burke, the drummer for the rock group Blondie, during concert performances. Clem Burke's heart rate, oxygen consumption, and blood lactate levels were measured during rehearsal tests. His heart rate and blood lactate levels were also monitored while he performed in concerts.

The results of the study showed that Burke's average heart rate during performances was 145 beats per minute, with peaks up to approximately 190 beats per minute--a level that exceeded his age predicted maximum heart rate of 168 beats per minute. Based on his heart rate response, his estimated total energy expenditure was 564 calories, with an average caloric expenditure of 412 calories. The researchers concluded that rock drumming entails a high rate of energy expenditure and "stamina to sustain optimum output, especially [for high-profile musicians] on tour."

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
Clem Burke Drumming Project

CDC: General Physical Activities Defined by Level of Intensity

If you are like me, you might be tempted to set aside a treat or two for yourself when handing out Trick-or-Treat candy tonight.  Before you do, consider these potentially frightening facts:*

• Mars Twix PB chocolate cookie bars, Net WT 1.68 oz, contains 250 calories. To burn off these calories, you would have to walk at a pace of 3.5 mph for approximately 52 minutes.
• Nestle Butterfinger bar, Net WT 2.1 oz, contains 270 calories. To negate these extra calories you would need to participate in an aerobic dance class for about 37 minutes.
• Snickers bar, Net WT 2.97 oz, contains 280 calories. You would need to rake leaves for approximately an hour to maintain a caloric balance if you ate one of these.
• Hershey's Zero bar, Net WT 1.85 oz, contains 230 calories. Jogging for approximately 28 minutes will justify this indulgence.
• 3 Musketeers Truffle Crisp bars, Net WT 1.10 oz, contains 170 calories. Approximately 48 minutes of bowling will burn off these extra calories.

*Exercise times are estimated for an individual weighing 150 pounds.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

References
Compendium of Physical Activities: Classification of Energy Costs of Human Physical Activities; Barbare E. Ainsworth et al.

ACSM's Guidelines for Exercise Testing and Prescription

     In today's edition of The Oakland Press, writer Gillian Flaccus wrote an article about the increase in the number of Americans who are turning to home gardening this year in order to cut costs at the grocery store (page A-18, "Dollars from dirt: Economy spurs home garden boom").  Did you realize that planting and harvesting your own garden not only provides financial benefits, but is a great way to get in physical activity to help you meet the federal government's recommendations for exercise?  Check out the calories that you can burn performing these lawn and gardening activities:

Calories burned during 30 minutes of activity* (values calculated for a 150 pound person)

Raking yard - 143 kcal

Clearing yard/hauling tree branches - 179 kcal

Shoveling 10-15 lbs. of dirt per minute - 251 kcal

Tilling garden with power tools - 215 kcal

Digging garden - 179 kcal

Spading garden - 179 kcal

Filling garden - 179 kcal

Weeding garden - 161 kcal

Watering garden - 54 kcal

*Energy expenditure estimates are based on metabolic equivalent (MET) values outlined in the ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription 3rd. edition; pp. 659-661.  A MET is a unit of measure of energy expended for a particular activity.  

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.