Conditioning Exercises
Physical Activity Calculator


min
kg
min / kg
1820
Kcal
ENERGY COST
4.8
MET VALUE
INTENSITY
Activity Intensity
CIRCUIT TRAINING, including kettlebelles, some aerobic movement with minimal rest, general, vigorous intensity
CurvesTM exercise routines in women
Elliptical trainer, moderate effort
ROWING, STATIONARY, 150 watts, vigorous effort
Activity promoting video game (e.g. Wii Fit), light effort (e.g. balance, yoga)
SKI MACHINE, GENERAL
video exercise workouts, TV Conditioning programs (e.g. cardio-resistance), vigorous effort
Yoga, Nadisodhana
BICYCLING STATIONARΥ, RPM/Spin bike class
Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance
Home exercise, general
CALISTHENICS, light or moderate effort, general (example: back exercises), going up and down from floor (Taylor Code 150)
Activity promoting video/ arcade game (e.g. Exergaming, Dance Dance Revolution), vigorous effort
CIRCUIT TRAINING, moderate effort
HEALTH CLUB EXERCISE, conditioning classes
ROWING, STATIONARY, 200 watts,very vigorous effort
WATER AEROBICS, WATER CALISTHENICS, water exercise
BICYCLING STATIONARΥ, 51-89watts, light - to - moderate effort
Therapeutic exercise ball, fitball exercise
video exercise workouts, TV Conditioning programs (e.g. cardio-resistance), moderate effort
CALISTHENICS (e.g push ups,pullups,jumping jacks), vigorous effort
Yoga, Power
BICYCLING STATIONARΥ, 161-200watts, vigorous effort
BICYCLING STATIONARΥ, >200watts, very vigorous effort
BICYCLING STATIONARΥ, 90-100watts, moderate to vigorous effort
Pilates, general
WEIGHT LIFTING (e.g free, nautilus/universal type), light/moderate effort, light workout, general
STAIR-TREADMILL ERGOMETER,GENERAL
BICYCLING STATIONARΥ, 101-160watts, vigorous effort
Slimnastics, jazzercise
Rope skipping, general
ROWING, STATIONARY, general, moderate effort
TEACHING exercise class (e.g. aerobic, water)
BICYCLING STATIONARΥ,general
BICYCLING STATIONARΥ, 30-50watts, very light to light effort
ROWING, STATIONARY, ERGOMETER, GENERAL, vigorous effort
Activity promoting video game (e.g. Wii Fit), moderate effort (e.g. aerobic, resistance)
CALISTHENICS (e.g sit ups, abdominal crunches), light effort
HEALTH CLUB EXERCISE, GENERAL (Taylor Code 160)
Yoga, Surya Namaskar
Yoga, Hatha
ROWING, STATIONARY, 100 watts, moderate effort
Resistance training (weight lifting - free weight, nautilus/universal type), power lifting or body building, vigorous effort (Taylor Code 210)
Resistance (weight) training, squats, slow or explosive effort
CALISTHENICS (e.g push ups,pullups, lunges), moderate effort
Activities are defined by intensity, which is measured by METs (Metabolic Equivelants).
< 3.0 mets
<4 kcal/min
LIGHT
They are simply, light and easy to do.
3.0-6.0 mets
4-7 kcal/min
MODERATE
They slightly speed up breathing and heart rate, and cause mild sweating without exertion
>6.0 mets
>7 kcal/min
VIGOROUS
They use large muscle groups and greatly speed up breathing and heart rate, and cause profuse sweating and exertion.
MET (Metabolic Equivalent)

The ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. A MET also is defined as oxygen uptake in ml/kg/min with one MET equal to the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.