北派小说网

22 Exercise Its NonNegotiable（第4页）

·Bigfivemilesinthirtyminutes

·Dangfast（social）forthirtyminutes

·Pushingastrolleroneandahalfmilesinthirtyminutes

·Rakihirtyminutes

·Walkingtwomilesinthirtymieenminutespermile

·Doingwateraerobicsforthirtyminutes

·Ssfortwentyminutes

·Playingwheelchairbasketballfortwentyminutes

·Playiball（agame）forfifteees

·Biilesies

·Jumpieenminutes

·Runningoneandahalfmilesiesattenminutesamile

·Shovelingsnowforfifteenminutes

·Stair-walkingforfifteenminutes

&henumberofcaloriesburnedisbasedonmenand'womenesizewithaveragemusclemass。Asmallerpersohlessthanaveragemusclemasswillbumfewercalories。Source:"PhysicalAdHealth。AReporte;July1996。

NumberofCaloriesBurnedin30Minutes

Yht110120130145110170185200210

Inpoundl115125140150165175190205

&ball210230260280310330360380405

Gardening

（digging）190215235260280300325350370

Gardening

（raking）8090100110120130140150160

Golf130145160175190205220235250

Ironing505560657080859095

Running

（11-minmile）2052302502753003253503754

（8-min。mile）325355395425460495530570600

Swimming255285315345375405435465500

Tennis165185205220245260285300320

Walking120135150160175190205220230

&raining175195215235260280300320'345

Source:。healthology。"WeightlossandPhysicalActivity，"byBruD。

TIPS:

·Findanexercisebuddy。

·Rotateactivities，

·Donotexercisemorethaimesaweek。

·Toavoidboredom，keepyourbraihabookormusic。