january 2000
Exercising to Burn Calories
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We often get e-mails asking us to help people determine how many calories they burn, doing a particular exercise. Here's a general guide, using two body weights, 135 pounds and 185 pounds.
Although we discussed this subject before, you've asked for an expanded list. Since the exact number of calories burned is determined by your actual body weight, your amounts will differ,
but this chart will give you a general idea as to what kinds of exercise burns more calories. For all activities, we have calculated the amount of calories (kc) used in a 30-minute exercise
period.
As always, check with your physician or health care team before starting any new exercise program. Since any kind of exercise will help you to better control your diabetes, it's really up
to you and your health care team as to the kind of exercise you do--it's a matter of personal choice and the shape that you are already in. From there on, consistency is the key.
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Activity
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Weight: 135 pounds
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Weight: 185 pounds
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Low Impact Aerobics
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178 kc/30 minutes
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244 kc/30 minutes
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Low Impact Step Aerobics
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227 kc/30 minutes
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311 kc/30 minutes
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Water Aerobics
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130 kc/30 minutes
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178 kc/30 minutes
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Stationary Bike/Vigorous pedaling
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340 kc/30 minutes
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466 kc/30 minutes
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Stationary Bike/moderate pedaling
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227 kc/30 minutes
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311 kc/30 minutes
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Bicycling/12 mph
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259 kc/30 minutes
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355 kc/30 minutes
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Bicycling/15-16 mph
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324 kc/30 minutes
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444 kc/30 minutes
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Rowing Machine/ moderate action
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227 kc/30 minutes
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311 kc/30 minutes
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Rowing Machine/ vigorous action
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275 kc/30 minutes
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377 kc/30 minutes
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Ski Machine
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308 kc/30 minutes
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422 kc/30 minutes
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Stair Step Machine
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194 kc/30 minutes
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266 kc/30 minutes
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Golf/carrying clubs
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178 kc/30 minutes
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244 kc/30 minutes
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Golf/using golf cart
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113 kc/30 minutes
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255 kc/30 minutes
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Handball
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189 kc/30 minutes
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533 kc/30 minutes
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Racquetball
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227 kc/30 minutes
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311 kc/30 minutes
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Jumping Rope
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324 kc/30 minutes
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444 kc/30 minutes
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Skating/Ice
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227 kc/30 minutes
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311 kc/30 minutes
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Skiing/Cross Country
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259 kc/30 minutes
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355 kc/30 minutes
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Skiing/Downhill
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194 kc/30 minutes
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266 kc/30 minutes
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Snow Shoeing
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259 kc/30 minutes
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355 kc/30 minutes
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Swimming/normal
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194 kc/30 minutes
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266 kc/30 minutes
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Tennis/normal game
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227 kc/30 minutes
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311 kc/30 minutes
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Beach Volleyball
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259 kc/30 minutes
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355 kc/30 minutes
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Walking/4 mph (15 min/mile)
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146 kc/30 minutes
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200 kc/30 minutes
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Walking/Jogging (less than 10 minutes)
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294 kc/30 minutes
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366 kc/30 minutes
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Diabetic-Lifestyle Burning Calories suggests different ways to include exercise in the diabetic's daily regime. Diabetic-Lifestyle offers recipes, menus, medical updates, entertaining, travel -
practical information to enhance life while managing diabetes on a daily basis. -
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