Physical Activity Calculator
min / kg
1820
KcalENERGY COST
4.8
MET VALUE
INTENSITY
Activity | Intensity |
---|---|
CIRCUIT TRAINING, including kettlebelles, some aerobic movement with minimal rest, general, vigorous intensity |
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CurvesTM exercise routines in women |
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Elliptical trainer, moderate effort |
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ROWING, STATIONARY, 150 watts, vigorous effort |
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Activity promoting video game (e.g. Wii Fit), light effort (e.g. balance, yoga) |
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SKI MACHINE, GENERAL |
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video exercise workouts, TV Conditioning programs (e.g. cardio-resistance), vigorous effort |
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Yoga, Nadisodhana |
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BICYCLING STATIONARΥ, RPM/Spin bike class |
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Resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance |
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Home exercise, general |
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CALISTHENICS, light or moderate effort, general (example: back exercises), going up and down from floor (Taylor Code 150) |
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Activity promoting video/ arcade game (e.g. Exergaming, Dance Dance Revolution), vigorous effort |
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CIRCUIT TRAINING, moderate effort |
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HEALTH CLUB EXERCISE, conditioning classes |
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ROWING, STATIONARY, 200 watts,very vigorous effort |
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WATER AEROBICS, WATER CALISTHENICS, water exercise |
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BICYCLING STATIONARΥ, 51-89watts, light - to - moderate effort |
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Therapeutic exercise ball, fitball exercise |
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video exercise workouts, TV Conditioning programs (e.g. cardio-resistance), moderate effort |
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CALISTHENICS (e.g push ups,pullups,jumping jacks), vigorous effort |
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Yoga, Power |
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BICYCLING STATIONARΥ, 161-200watts, vigorous effort |
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BICYCLING STATIONARΥ, >200watts, very vigorous effort |
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BICYCLING STATIONARΥ, 90-100watts, moderate to vigorous effort |
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Pilates, general |
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WEIGHT LIFTING (e.g free, nautilus/universal type), light/moderate effort, light workout, general |
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STAIR-TREADMILL ERGOMETER,GENERAL |
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BICYCLING STATIONARΥ, 101-160watts, vigorous effort |
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Slimnastics, jazzercise |
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Rope skipping, general |
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ROWING, STATIONARY, general, moderate effort |
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TEACHING exercise class (e.g. aerobic, water) |
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BICYCLING STATIONARΥ,general |
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BICYCLING STATIONARΥ, 30-50watts, very light to light effort |
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ROWING, STATIONARY, ERGOMETER, GENERAL, vigorous effort |
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Activity promoting video game (e.g. Wii Fit), moderate effort (e.g. aerobic, resistance) |
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CALISTHENICS (e.g sit ups, abdominal crunches), light effort |
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HEALTH CLUB EXERCISE, GENERAL (Taylor Code 160) |
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Yoga, Surya Namaskar |
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Yoga, Hatha |
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ROWING, STATIONARY, 100 watts, moderate effort |
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Resistance training (weight lifting - free weight, nautilus/universal type), power lifting or body building, vigorous effort (Taylor Code 210) |
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Resistance (weight) training, squats, slow or explosive effort |
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CALISTHENICS (e.g push ups,pullups, lunges), moderate effort |
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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.
Physical Activity Categories