10 Aerobic Exercises to burn off a pound a week

To lose one pound, you have to burn 3,500 calories. Sound tough? Not if you break it down. To lose a pound a week, do an hour each day of any activity that burns an extra 500 calories.

The number of food calories you'll burn during aerobic exercise is affected by your body weight, the intensity of your workout, your conditioning level, and metabolism, so burn rates are only an estimate. But here are ten aerobic activities and exercises that blast about 500 calories per hour, based on the weight of a 130-pound woman.

1. Rowing (vigorous effort): 502
2. Running 5.2 mph (11.5 minute mile): 531
3. Ice skating 9 mph: 531
4. Kickboxing: 590
5. Rock climbing (ascending): 649
6. Cross-country skiing (vigorous effort): 531
7. Swimming laps freestyle (vigorous effort): 590
8. Bicycling 14 - 15.9 mph (vigorous effort): 590
9. Walking up stairs: 472
10. Running up stairs: 885

The more you weigh, the more calories you burn while exercising.