"In conclusion, these data provide some support for
current recommendations that emphasize moderate
activities, such as brisk walking. Further, they clearly
indicate an association between vigorous activity and
longevity. Thus, while the message of moderate activity may be more palatable for those recalcitrant to
exercise, vigorous activity should receive no less
emphasis among those for whom such activity is not
contraindicated: In today's world where time is a precious commodity, a half-hour of vigorous exercise
expends as much energy as does moderate activity carried out for 2-3 times as long."
https://pdfs.semanticscholar.org/43df/c412fd77c079c8657c5c2080769039056a79.pdf
also: http://lamb.cc/calories-burned-calculator/
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