Activity Chart Activity Aerobics low impact Aerobics high impact

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Activity Chart Activity Aerobics low impact Aerobics high impact Powered By Docstoc
					Activity Chart

Activity                                          1 hour 45 min   30 min   15 min        Rating   (the "Rating" is based on
                                                                                                  the calories burned by a
Aerobics - low impact                              6.6    4.9      3.3      1.6     km    408     180lb person, completing the
Aerobics - high impact                             9.2    6.9      4.6      2.3     km    572     activity for 1 hour)
Aerobics - teaching class                          7.9    5.9      4.0      2.0     km    490
Animal Care - play, walk/run, light                3.7    2.8      1.8      0.9     km    229
Animal Care - play, walk/run, moderate             5.3    4.0      2.6      1.3     km    327
Animal Care - play, walk/run, vigorous             6.6    4.9      3.3      1.6     km    408
Archery - stationary target                        4.6    3.5      2.3      1.2     km    286
Backpacking                                        9.2    6.9      4.6      2.3     km    572
Backpacking - see Hiking
Badminton - casual                                 5.9    4.4      3.0      1.5     km    367
Badminton - competitive                            9.2    6.9      4.6      2.3     km    572
Bailing Hay                                        10.5   7.9      5.3      2.6     km    653
Ballroom Dancing                                   5.9    4.4      3.0      1.5     km    367
Band - marching, playing instrument                5.3    4.0      2.6      1.3     km    327
Baseball - general                                 6.6    4.9      3.3      1.6     km    408
Baseball - playing catch                           3.3    2.5      1.6      0.8     km    204
Baseball - pitching                                7.9    5.9      4.0      2.0     km    490
Baseball - coaching                                5.3    4.0      2.6      1.3     km    327
Baseball - officiating                             5.3    4.0      2.6      1.3     km    327
Basketball - game                                  10.5   7.9      5.3      2.6     km    653
Basketball - non-game                              7.9    5.9      4.0      2.0     km    490
Basketball - shooting baskets                      5.9    4.4      3.0      1.5     km    367
Basketball - coaching                              5.3    4.0      2.6      1.3     km    327
Basketball - officiating                           5.3    4.0      2.6      1.3     km    327
Beach Volleyball                                   10.5   7.9      5.3      2.6     km    653
Belly Dancing                                      6.5    4.8      3.2      1.6     km    400
Bicycling - under 10 mph (leisure)                 5.3    4.0      2.6      1.3     km    327
Bicycling - 12-13.9 mph (moderate)                 10.5   7.9      5.3      2.6     km    653
Bicycling - over 20 mph (racing)                   21.1   15.8     10.5     5.3     km   1306
Bicycling - BMX or mountain                        11.2   8.4      5.6      2.8     km    694
Bicycling - stationary, very light                 7.2    5.4      3.6      1.8     km    449
Bicycling - stationary, moderate                   9.2    6.9      4.6      2.3     km    572
Bicycling - stationary, very vigorous              16.5   12.4     8.2      4.1     km   1021
Boating - also see Sailing
Body Surfing                                       4.0    3.0      2.0      1.0     km    245
Bowling - inside                                   4.0    3.0      2.0      1.0     km    245
Bowling - lawn bowling                             4.0    3.0      2.0      1.0     km    245
Boxing - punching bag                              7.9    5.9      4.0      2.0     km    490
Boxing - kick boxing                               13.2   9.9      6.6      3.3     km    816
Broomball                                          9.2    6.9      4.6      2.3     km    572
Building - fences                                  7.9    5.9      4.0      2.0     km    490
Canoeing - general (pleasure)                      4.6    3.5      2.3      1.2     km    286
Canoeing - 2-3.9 mph (light)                       4.0    3.0      2.0      1.0     km    245
Canoeing - over 5.9 mph (vigorous, competition)    15.8   11.9     7.9      4.0     km    980
Canoeing - whitewater                              6.6    4.9      3.3      1.6     km    408
Carpentry - outside home, general                  7.9    5.9      4.0      2.0     km    490
Carpet - installing and removing                   5.9    4.4      3.0      1.5     km    367
Child Care - play, walk/run, moderate              5.3    4.0      2.6      1.3     km    327
Chopping Wood - around home                  7.9    5.9    4.0   2.0   km   490
Circuit Training - general, minimal rest     10.5   7.9    5.3   2.6   km   653
Cricket                                      6.6    4.9    3.3   1.6   km   408
Cross-country - running                      12.1   9.1    6.1   3.0   km   753
Cross-country - also see Hiking and Skiing
Curling                                      5.3    4.0    2.6   1.3   km   327
Dancing - general                            5.9    4.4    3.0   1.5   km   367
Digging - ditches                            11.2   8.4    5.6   2.8   km   694
Diving - also see Scuba and Skin
Downhill Skiing: see Skiing
Drums - playing                              5.3    4.0    2.6   1.3   km   327
Exercising: see various activities
Farming - milking cows, by hand              4.0    3.0    2.0   1.0   km   245
Farming - shoveling grain                    7.2    5.4    3.6   1.8   km   449
Fencing (sport)                              7.9    5.9    4.0   2.0   km   490
Field Hockey                                 10.5   7.9    5.3   2.6   km   653
Flag Football                                10.5   7.9    5.3   2.6   km   653
Football (rugby)                             13.2   9.9    6.6   3.3   km   816
Forestry Work - Felling Trees                10.5   7.9    5.3   2.6   km   653
Forestry Work - Trimming Trees (Pruning)     10.5   7.9    5.3   2.6   km   653
Gardening - general                          5.3    4.0    2.6   1.3   km   327
Golf - carrying clubs                        5.9    4.4    3.0   1.5   km   367
Golf - pulling clubs                         5.7    4.2    2.8   1.4   km   351
Golf - riding in cart                        4.6    3.5    2.3   1.2   km   286
Golf - driving range                         4.0    3.0    2.0   1.0   km   245
Gymnastics - general                         5.3    4.0    2.6   1.3   km   327
Hacky Sack                                   5.3    4.0    2.6   1.3   km   327
Hiking - cross-country, general              7.9    5.9    4.0   2.0   km   490
Hiking - climbing hills, under 10 lb load    9.2    6.9    4.6   2.3   km   572
Hiking - climbing hills, 10-20 lb load       9.9    7.4    4.9   2.5   km   612
Hiking - climbing hills, 21-42 lb load       10.5   7.9    5.3   2.6   km   653
Hiking - climbing hills, over 42 lb load     11.9   8.9    5.9   3.0   km   735
Hockey - field and ice                       10.5   7.9    5.3   2.6   km   653
Hoeing                                       6.6    4.9    3.3   1.6   km   408
Horseback Riding - general                   5.3    4.0    2.6   1.3   km   327
Horseshoes (game)                            4.0    3.0    2.0   1.0   km   245
Housework- cleaning moderate/general         4.6    3.5    2.3   1.2   km   286
Hunting - general                            6.6    4.9    3.3   1.6   km   408
Ice Skating - general                        7.3    5.4    3.6   1.8   km   450
Jackhammer Work                              8.9    6.7    4.4   2.2   km   550
Jai Alai                                     15.8   11.9   7.9   4.0   km   980
Jet Ski                                      9.2    6.9    4.6   2.3   km   572
Jogging - general, see also running          9.2    6.9    4.6   2.3   km   572
Judo                                         13.2   9.9    6.6   3.3   km   816
Jujitsu                                      13.2   9.9    6.6   3.3   km   816
Jumping Rope - slow                          10.5   7.9    5.3   2.6   km   653
Jumping Rope - moderate                      13.2   9.9    6.6   3.3   km   816
Jumping Rope - fast                          15.8   11.9   7.9   4.0   km   980
Karate                                       13.2   9.9    6.6   3.3   km   816
Kayaking - whitewater                        6.6    4.9    3.3   1.6   km   408
Kickball                                     9.2    6.9    4.6   2.3   km   572
Lacrosse                                     10.5   7.9    5.3   2.6   km   653
Lawn Bowling                                      4.0    3.0    2.0    1.0   km   245
Lawn Care - mowing, pushing power mower           5.9    4.4    3.0    1.5   km   367
Lawn Care - mowing, pushing hand mower            7.9    5.9    4.0    2.0   km   490
Lawn Care - raking                                5.7    4.2    2.8    1.4   km   351
Massage Work                                      5.3    4.0    2.6    1.3   km   327
Milking Cows: see Farming
Motocross                                         6.5    4.8    3.2    1.6   km   400
Mountain Biking                                   11.2   8.4    5.6    2.8   km   694
Mountain Climbing: see Hiking and Rock Climbing
Mowing Lawn: see Lawn Care
Orienteering                                      11.9   8.9    5.9    3.0   km   735
Painting - house, inside                          4.0    3.0    2.0    1.0   km   245
Painting - fence                                  5.9    4.4    3.0    1.5   km   367
Pilates                                           7.0    5.3    3.5    1.8   km   286
Ping Pong                                         5.3    4.0    2.6    1.3   km   327
Polo - water polo                                 13.2   9.9    6.6    3.3   km   816
Push-ups - vigorous                               10.5   7.9    5.3    2.6   km   653
Race Walking                                      8.6    6.4    4.3    2.1   km   531
Racquetball - casual                              9.2    6.9    4.6    2.3   km   572
Racquetball - competitive                         13.2   9.9    6.6    3.3   km   816
Rafting - whitewater                              6.6    4.9    3.3    1.6   km   408
Raking Lawn - see Lawn Care
Rock Climbing - ascending                         14.5   10.9   7.2    3.6   km   898
Rock Climbing - rappelling                        10.5   7.9    5.3    2.6   km   653
Rollerblading: use In-Line Skating Calculator     8.6    6.4    4.3    2.1   km   531
Roofing - general                                 8.6    6.4    4.3    2.1   km   531
Rowing - stationary, light                        4.6    3.5    2.3    1.2   km   286
Rowing - stationary, moderate                     9.2    6.9    4.6    2.3   km   572
Rowing - stationary, vigorous                     11.2   8.4    5.6    2.8   km   694
Rugby (football)                                  13.2   9.9    6.6    3.3   km   816
Running - 5 mph                                   10.5   7.9    5.3    2.6   km   653
Running - 7 mph                                   15.1   11.4   7.6    3.8   km   939
Running - 9 mph                                   19.9   14.9   10.0   5.0   km   1235
Sailing - on water or ice, casual                 4.0    3.0    2.0    1.0   km   245
Scuba Diving - general                            9.2    6.9    4.6    2.3   km   572
Shopping - groceries, without cart                3.3    2.5    1.6    0.8   km   204
Shoveling - light (under 10 lb per min)           7.9    5.9    4.0    2.0   km   490
Shoveling - heavy (over 15 lb per min)            11.9   8.9    5.9    3.0   km   735
Sit-ups - vigorous                                10.5   7.9    5.3    2.6   km   653
Ski Machine - general                             9.2    6.9    4.6    2.3   km   572
Skiing - snow, general                            9.2    6.9    4.6    2.3   km   572
Skiing - downhill, light                          6.6    4.9    3.3    1.6   km   408
Skiing - downhill, moderate                       7.9    5.9    4.0    2.0   km   490
Skiing - downhill, vigorous (racing)              10.5   7.9    5.3    2.6   km   653
Skiing - cross-country, 2.5 mph (light)           9.2    6.9    4.6    2.3   km   572
Skiing - cross-country, 4-4.9 mph (moderate)      10.5   7.9    5.3    2.6   km   653
Skiing - cross-country, 5-7.9 mph (vigorous)      11.9   8.9    5.9    3.0   km   735
Skiing - cross-country, over 7.9 mph (racing)     18.4   13.8   9.2    4.6   km   1143
Skiing - water                                    7.9    5.9    4.0    2.0   km   490
Snow - shoeing                                    10.5   7.9    5.3    2.6   km   653
Snow Blower - operating, walking                  5.9    4.4    3.0    1.5   km   367
Snowboarding - light                              6.9    5.1    3.4    1.7   km   425
Snowboarding - moderate                              8.5    6.3    4.2    2.1   km   524
Snowboarding - vigorous                              10.9   8.2    5.5    2.7   km   678
Snowmobiling                                         4.6    3.5    2.3    1.2   km   286
Soccer - casual                                      9.2    6.9    4.6    2.3   km   572
Soccer - competitive                                 13.2   9.9    6.6    3.3   km   816
Softball - general                                   6.6    4.9    3.3    1.6   km   408
Squash                                               15.8   11.9   7.9    4.0   km   980
Stacking Wood or Lumber                              6.6    4.9    3.3    1.6   km   408
Stair Step Machine - general                         11.9   8.9    5.9    3.0   km   735
Stationary Bicycling: see Bicycling
Stationary Rowing: see Rowing
Step Aerobics - 6-8 inch step                        11.2   8.4    5.6    2.8   km   694
Step Aerobics - 10-12 inch step                      13.2   9.9    6.6    3.3   km   816
Surfing - body or board                              4.0    3.0    2.0    1.0   km   245
Swimming - freestyle (moderate)                      9.2    6.9    4.6    2.3   km   572
Swimming - freestyle (vigorous)                      13.2   9.9    6.6    3.3   km   816
Tae Bo - moderate                                    15.8   11.9   7.9    4.0   km   980
Tae Bo - vigorous                                    19.8   14.8   9.9    4.9   km   1225
Tae Kwon Do                                          13.2   9.9    6.6    3.3   km   816
Tai Chi                                              5.3    4.0    2.6    1.3   km   327
Tennis - general                                     9.2    6.9    4.6    2.3   km   572
Tobogganing                                          9.2    6.9    4.6    2.3   km   572
Trampoline                                           4.6    3.5    2.3    1.2   km   286
Treadmill - 5% incline (about 4 degrees) @ 2 mph     5.0    3.8    2.5    1.3   km   310
Treadmill - 5% incline (about 4 degrees) @ 6 mph     16.1   12.0   8.0    4.0   km   996
Treadmill - 5% incline (about 4 degrees) @10 mph     21.3   16.0   10.7   5.3   km   1323
Treadmill - 10% incline (about 9 degrees) @2 mph     6.9    5.1    3.4    1.7   km   425
Treadmill - 10% incline (about 9 degrees) @6 mph     18.7   14.0   9.3    4.7   km   1159
Treadmill - 10% incline (about 9 degrees) @10 mph    30.4   22.8   15.2   7.6   km   1886
Treadmill - level @ 2 mph                            3.3    2.5    1.6    0.8   km   204
Treadmill - level @ 6 mph                            13.3   10.0   6.7    3.3   km   825
Treadmill - level @ 10 mph                           19.4   14.5   9.7    4.8   km   1200
Ultimate Frisbee                                     10.5   7.9    5.3    2.6   km   653
Volleyball - general                                 5.3    4.0    2.6    1.3   km   327
Volleyball - beach                                   10.5   7.9    5.3    2.6   km   653
Walking - 2 mph                                      3.3    2.5    1.6    0.8   km   204
Walking - 3.5 mph                                    5.0    3.8    2.5    1.3   km   310
Walking - 5 mph                                      10.5   7.9    5.3    2.6   km   653
Walking - race walking                               8.6    6.4    4.3    2.1   km   531
Water Aerobics                                       5.3    4.0    2.6    1.3   km   327
Water Polo                                           13.2   9.9    6.6    3.3   km   816
Water Skiing                                         7.9    5.9    4.0    2.0   km   490
Weeding Garden                                       5.9    4.4    3.0    1.5   km   367
Weight Lifting - free weights or machine, moderate   4.0    3.0    2.0    1.0   km   245
Weight Lifting - free weights or machine, vigorous   7.9    5.9    4.0    2.0   km   490
Wheelbarrow Chores                                   6.6    4.9    3.3    1.6   km   408
Whitewater Canoeing, Kayaking or Rafting             6.6    4.9    3.3    1.6   km   408
Windsurfing                                          4.0    3.0    2.0    1.0   km   245
Yoga (hatha)                                         4.8    3.6    2.4    1.2   km   300