Cinch Program Guide - 15

Moderate Physical Activity approximate calories burned per 30 minutes for a 154 lb. person*
activity calories burned

Sign up at CinchWellness.com for lots of exercise ideas. Remember: You don’t need to do all your activity at one time. If you have 10 minutes at lunch, go take a short walk. Activity done during the day adds up, and increasing your total calorie expenditure over the whole day leads to faster weight loss. (Do check with your physician before increasing your activity level if you have a chronic health condition.)

hiking dancing golf (walking and carrying clubs) light gardening / yard work bicycling (<10 mph) walking (3.5 mph) weightlifting (general light workout) stretching

185 185 185 165 145 140 110 90

Vigorous Physical Activity approximate calories burned per 30 minutes for a 154 lb. person*
activity calories burned

running / jogging (5 mph) bicycling (>10 mph) swimming (slow freestyle laps) aerobics walking (4.5 mph) heavy yard work (chopping wood) weightlifting (vigorous effort) basketball (vigorous)

295 295 255 240 230 220 220 220

*Calories burned per half-hour will be higher for people who weigh more than 154 lbs. (70 kg) and lower for people who weigh less. Source: Adapted from Dietary Guidelines for Americans, 2005.

15


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Table of Contents for the Digital Edition of Cinch Program Guide

Cinch Program Guide
Contents
Simple Steps to Get Started
Products at a Glance
Plan Your Meals
The Cinch Difference
cinchwellness.com
Stay Active
Frequently Asked Questions
Cinch Program Guide - Cinch Program Guide
Cinch Program Guide - Cover2
Cinch Program Guide - Contents
Cinch Program Guide - 1
Cinch Program Guide - Simple Steps to Get Started
Cinch Program Guide - 3
Cinch Program Guide - Products at a Glance
Cinch Program Guide - 5
Cinch Program Guide - Plan Your Meals
Cinch Program Guide - 7
Cinch Program Guide - The Cinch Difference
Cinch Program Guide - 9
Cinch Program Guide - 10
Cinch Program Guide - 11
Cinch Program Guide - 12
Cinch Program Guide - cinchwellness.com
Cinch Program Guide - Stay Active
Cinch Program Guide - 15
Cinch Program Guide - 16
Cinch Program Guide - 17
Cinch Program Guide - 18
Cinch Program Guide - Frequently Asked Questions
Cinch Program Guide - 20
Cinch Program Guide - 21
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