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Topic: RSS FeedExercise exchange: get ready to trade your old ideas about exercise for a simple new one: everything counts, and choices abound. No matter whether your goal is better health, weight loss, or boost in fitness, this handy points plan lets you mix and match your way to success
Natural Health, March, 2005 by Linda Shelton
The exchange menu
Calories
burned
in 20 Exchange
Activities mins points
running: 6 min/mile 396 4
running: 7 min/mile 348 3 1/2
running: 8 min/mile 300 3
bicycling: 16-19 mph 288 3
running: 9 min/mile 264 2 1/2
bicycling, stationary: vigorous 252 2 1/2
bicycling: 14-16 mph 240 2 1/2
running: 10 min/mile 240 2 1/2
jumping rope: moderate 240 2 1/2
racquetball: vigorous 240 2 1/2
step aerobics: mixed impact 240 2 1/2
swimming: laps, vigorous 240 2 1/2
karate, kickboxing: moderate 240 2 1/2
ski machine: moderate 228 2
running: 11.5 min/mile 216 2
elliptical trainer: moderate 216 2
rowing machine: vigorous 204 2
running: 12 min/mile 192 2
cross-country skiing: moderate 192 2
snow-shoeing: moderate 192 2
circuit training 192 2
calisthenics: vigorous 192 2
walking: brisk, 5 mph 186 2
hiking: hills 185 2
inline skating: moderate 168 1 1/2
racquetball: easy to moderate 168 1 1/2
tennis: easy to moderate 168 1 1/2
scuba, skin-diving 168 1 1/2
aerobics: high impact 168 1 1/2
step aerobics: low impact 168 1 1/2
bicycling, stationary: moderate 168 1 1/2
rowing, stationary: moderate 168 1 1/2
moving, carrying boxes 168 1 1/2
treadmill walking: 10% incline 166 1 1/2
power yoga 160 1 1/2
downhill skiing 144 1 1/2
swimming: moderate 144 1 1/2
walking/jogging: 12 min/mile 144 1 1/2
dancing: fast (nightclub, salsa, ballet) 144 1 1/2
hiking: cross-country 144 1 1/2
stairclimbing: moderate 144 1 1/2
weightlifting: vigorous 144 1 1/2
shoveling snow 144 1 1/2
aerobics: low impact 132 1 1/4
mowing lawn 132 1 1/4
belly-dancing 126 1 1/4
treadmill walking: 5% incline 120 1 1/4
walking: 13 min/mile 120 1 1/4
whitewater rafting, kayaking 120 1 1/4
gardening 108 1
calisthenics: moderate 108 1
heavy cleaning (car, windows) 108 1
Pilates 100 1
water aerobics 96 1
stretching, easy yoga 96 1
tai chi 96 1
raking the lawn 96 1
treadmill walking: 4 mph 91 1
treadmill walking: 3 mph 73 3/4
weightlifting: moderate 72 3/4
dancing: slow (waltz, fox trot) 72 3/4
bowling 72 3/4
sitting, reading, watching tv 27 1/4
sleeping 15 0
Sample Weekly Plan
Time Calories
Day Activity min burned
Monday walking/jogging: 12 min/mile 30 216
stretching 10 48
Tuesday treadmill walking: 4 mph 30 137
weightlifting:
moderate intensity 20 72
stretching 10 48
Wednesday rest -- --
Thursday circuit training 30 288
(includes both cardio and
weightlifting)
stretching 10 48
Friday easy yoga 60 288
Saturday salsa dancing 60 396
Sunday gardening 20 108
TOTALS: 4:40 hrs 1,648 cal
Exchange
Day Activity points
Monday walking/jogging: 12 min/mile 2 1/4
stretching 1/2
Total: 2 3/4
Tuesday treadmill walking: 4 mph 1 1/4
weightlifting:
moderate intensity 1/4
stretching 1/2
total: 2 1/2
Wednesday rest --
Thursday circuit training 3
(includes both cardio and
weightlifting)
stretching 1/2
total: 3 1/2
Friday easy yoga 3
total: 3
Saturday salsa dancing 4
total: 4
Sunday gardening 1
total: 1
TOTALS: 16 3/4
Sample Weekly Plan
Time Calories
Day Activity (min) burned
Monday running: 8 min/mile 20 300
weightlifting: moderate 20 72
stretching 5 24
Tuesday kickboxing 40 480
stretching 5 24
Wednesday elliptical trainer: moderate 20 216
weightlifting: moderate 30 108
stretching 5 24
Thursday power yoga 60 480
Friday walking/jogging: 12 min/mile 40 288
stretching 5 24
Saturday raking and moving the lawn 30 153
Sunday rest -- --
Totals: 4:40 hrs 2,193 cal
Exchange
Day Activity points
Monday running: 8 min/mile 3
weightlifting: moderate 3/4
stretching 1/4
total: 4
Tuesday kickboxing 4 3/4
stretching 1/4
total: 5
Wednesday elliptical trainer: moderate 2 1/4
weightlifting: moderate 1
stretching 1/4
total: 3 1/2
Thursday power yoga 4 3/4
Friday walking/jogging: 12 min/mile 3
stretching 1/4
total: 3 1/4
Saturday raking and moving the lawn 1 1/2
total: 1 1/2
Sunday rest --
Totals: 22
Sample Weekly Plan
Time Calories
Day Activity (min) burned
Monday elliptical trainer: moderate 60 648
stretching 5 24
Tuesday kickboxing 60 720
stretching 5 24
Wednesday step aerobics: mixed impact 40 480
weightlifting: moderate 20 72
stretching 10 48
Thursday rest -- --
Friday running: 8 min/mile 10 150
circuit training (alternate 40 384
each strength move with
1 min of calisthenics)
stretching 5 24
Saturday hiking: cross-country 60 432
Sunday elliptical trainer: moderate 60 648
stretching 10 48
TOTALS: 6:25 hrs 3,702 cal
Exchange
Day Activity points
Monday elliptical trainer: moderate 6 1/2
stretching 1/4
total: 6 3/4
Tuesday kickboxing 7 1/4
stretching 1/4
total: 7 1/2
Wednesday step aerobics: mixed impact 4 3/4
weightlifting: moderate 3/4
stretching 1/2
total: 6
Thursday rest --
Friday running: 8 min/mile 1 1/2
circuit training (alternate 3 3/4
each strength move with
1 min of calisthenics)
stretching 1/4
total: 5 1/2
Saturday hiking: cross-country 4 1/4
total: 4 1/4
Sunday elliptical trainer: moderate 6 1/2
stretching 1/2
total: 7
TOTALS: 37
COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group
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