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How to Exercise Away Those Holiday Treats


by Sue Gilbert, M.S., Nutritionist

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:

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

 

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