burning calories

january 2000

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. Activity Weight: 135 pounds Weight: 185 pounds Low Impact Aerobics 178 kc/30 minutes 244 kc/30 minutes Low Impact Step Aerobics 227 kc/30 minutes 311 kc/30 minutes Water Aerobics 130 kc/30 minutes 178 kc/30 minutes Stationary Bike/Vigorous pedaling 340 kc/30 minutes 466 kc/30 minutes Stationary Bike/moderate pedaling 227 kc/30 minutes 311 kc/30 minutes Bicycling/12 mph 259 kc/30 minutes 355 kc/30 minutes Bicycling/15-16 mph 324 kc/30 minutes 444 kc/30 minutes Rowing Machine/ moderate action 227 kc/30 minutes 311 kc/30 minutes Rowing Machine/ vigorous action 275 kc/30 minutes 377 kc/30 minutes Ski Machine 308 kc/30 minutes 422 kc/30 minutes Stair Step Machine 194 kc/30 minutes 266 kc/30 minutes Golf/carrying clubs 178 kc/30 minutes 244 kc/30 minutes Golf/using golf cart 113 kc/30 minutes 255 kc/30 minutes Handball 189 kc/30 minutes 533 kc/30 minutes Racquetball 227 kc/30 minutes 311 kc/30 minutes Jumping Rope 324 kc/30 minutes 444 kc/30 minutes Skating/Ice 227 kc/30 minutes 311 kc/30 minutes Skiing/Cross Country 259 kc/30 minutes 355 kc/30 minutes Skiing/Downhill 194 kc/30 minutes 266 kc/30 minutes Snow Shoeing 259 kc/30 minutes 355 kc/30 minutes Swimming/normal 194 kc/30 minutes 266 kc/30 minutes Tennis/normal game 227 kc/30 minutes 311 kc/30 minutes Beach Volleyball 259 kc/30 minutes 355 kc/30 minutes Walking/4 mph (15 min/mile) 146 kc/30 minutes 200 kc/30 minutes Walking/Jogging (less than 10 minutes) 294 kc/30 minutes 366 kc/30 minutes