Exercise Away Those Holiday Treats
By:
Sue Gilbert
Use this handy table to help you decide just how long you need to exercise if you want seconds on the pumpkin pie. The data is based on the needs of a 130-pound woman.
HOLIDAY RESOURCES:
Caloric energy needs:
The Treat
|
The Calories
|
Exercise 1
|
Exercise 2
|
Exercise 3
|
|
1 slice pumpkin pie
|
320
|
30 minutes of cross-country skiing
|
50 minutes of swimming
|
1 hour walking
(4 m.p.h.)
|
|
1 ounce of fudge
|
120
|
40 minutes of housework
|
10 minutes of hard spinning
|
20 minutes of aerobics
|
|
1 homemade sugar cookie
|
66
|
20 minutes of yoga
|
10 minutes biking
(10 m.p.h.)
|
15 minutes of golf
|
|
1 cup stuffing
|
350
|
40 minutes of touch football
|
40 minutes snow shoveling
|
75 minutes of weight training
|
|
1 cup eggnog
|
342
|
1 hour of gardening
|
38 minutes of singles tennis
|
100 minutes of raking leaves
|
|
6 oz. white wine
|
120
|
26 (easy) minutes on rowing machine
|
48 minutes of shopping
|
23 minutes of leisure skating
|
|
1 Triscuit with 1/4 oz. Brie cheese
|
50
|
5.5 minutes of downhill skiing
|
5 minutes of running
(6 m.p.h.)
|
10 minutes of
walking
(4 m.p.h.)
|
|
3-oz. martini
|
180
|
20 minutes of running
(6 m.p.h.)
|
30 minutes of stationary biking
(10 m.p.h.)
|
48 minutes of
housework
|
|
1/4 cup cranberry sauce
|
100
|
Half hour of raking leaves
|
25 minutes of golf
|
15 minutes of aerobic dancing
|
|
10 shrimp
|
50
|
8 minutes swimming
|
9 minutes biking
(10 m.p.h.)
|
5 minutes X-country skiing
|
|
3 oz. homemade fruitcake
|
302
|
30 minutes of judo
|
48 minutes on a stationary bike
(10 m.p.h.)
|
2 hours of
shopping
|
