Jewish Diabetes Association

Take Very Good
Care of YouselvesDeuteronomy 4:15

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Carbs Burned per Hour of Exercise

Finding ways to burn fat can sometimes seem daunting. Use this chart to find simple easy ways of burning carbs—which is the best way to burn fat.

Never start any new exercise regimen without checking with your health care team!

Carbohydrate/Exercise Chart

Amount of carbs burned per 1 hour of activity per body weight

Activity	100 lbs.	150 lbs.	200 lbs.
Baseball	25	38	50
Bicycling- 6 mph	20	27	34
10 mph	35	48	61
14 mph	60	83	105
18 mph	95	130	165
20 mph	122	168	214
Dancing - moderate	17	25	33
vigorous	28	43	57
Football	45	67	89
Golf	23	35	46
Handball	59	88	117
Jump rope 80/min	73	109	145
Mopping	16	23	30
Raking leaves	19	28	38
Running – 5 mph	45	68	90
8 mph	96	145	190
10 mph	126	189	252
Shoveling	31	45	57
Skating - moderate	25	34	43
vigorous	67	92	117
Swimming slow crawl	41	56	71
fast crawl	69	95	121
Tennis - moderate	28	41	55
vigorous	59	88	117
Walking – 3 mph	15	22	29
4.5 mph	30	45	59

Excerpt from JDA Connection for Healthy Living Sept. 5761

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