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Fitness Partner's Activity Calculator

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Gym Activities
Aerobics: low impact 147.7 Aerobics: high impact 206.8
Aerobics, Step: 6" - 8" step 251.1 Aerobics, Step: 10" - 12" step 295.4
Aerobics: water 118.1 Bicycling, Stationary: moderate, 150 watts 206.8
Bicycling, Stationary: vigorous, 200
watts
310.2
Calisthenics: Vigorous, jumping jacks,
push-ups, sit-ups, pullups
236.3
Calisthenics: Moderate, back exercises,
going up and down from the floor
103.4
Circuit Training: w/some aerobic, minimal
rest
236.3
Elliptical Trainer: general 212.7 Riders: general (ie., HealthRider) 118.1
Rowing, Stationary: moderate, 100 watts 206.8 Rowing, Stationary: vigorous, 150 watts 251.1
Ski Machine: general 206.8
Stair Step Machine: General, without
supporting any bodyweight on hand rails
265.9
Stretching: Mild, Hatha Yoga 73.8 Teaching aerobics 177.2
Weight Lifting: Light, free weight,
nautilus or universal-type
88.6
Weight Lifting: Vigorous, free weight,
nautilus or universal-type
177.2
Training and Sport Activities
Archery: non-hunting 103.4 Badminton: general, social 132.9
Basketball: playing a game 236.3 Basketball: wheelchair 192
Basketball: shooting baskets 132.9 Basketball: officiating a game 206.8
Billiards 73.8 Bicycling: BMX or mountain 251.1
Bicycling: 12-13.9 mph, leisure,
moderate effort
236.3
Bicycling: 14-15.9 mph, leisure racing,
fast, vigorous
295.4
Bicycling: 16-19 mph, very fast, not
drafting
354.5 Bicycling: > 20 mph, racing, not drafting 472.7
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Fitness Partner's Activity Calculator
Bowling 88.6 Boxing: sparring 265.9
Boxing: punching bag 177.2 Boxing: in the ring 354.5
Coaching: football, soccer, basketball,
etc.
118.1 Cricket: batting, bowling 147.7
Curling 118.1 Dancing: Fast, ballet, twist 141.8
Dancing: disco, ballroom, square, line,
Irish step, polka
132.9
Dancing: slow, waltz, foxtrot, tango, fox
trot
88.6
Fencing 177.2 Football: competitive 265.9
Football: touch, flag, general 236.3 Football or Baseball: playing catch 73.8
Frisbee: general 88.6 Frisbee: Ultimate 236.3
Golf: carrying clubs 132.9 Golf: using cart 103.4
Golf: driving range, miniature 88.6 Golf: walking and pulling clubs 127
Gymnastics: general 118.1 Hacky sack 118.1
Handball: general 354.5 Handball: team 236.3
Hang Gliding 103.4 Hiking: cross-country 177.2
Hockey: field & ice 236.3 Horseback Riding: general 118.1
Ice Skating: general 206.8 Kayaking 147.7
Martial Arts: judo, karate, kick boxing,
tae kwan do
295.4 Motor-Cross 118.1
Orienteering 265.9 Polo 295.4
Race Walking 192 Racquetball: competitive 295.4
Racquetball: casual, general 206.8 Rock Climbing: ascending 324.9
Rock Climbing: rappelling 236.3 Rollerblade / In-Line Skating 369.3
Rope Jumping: general, moderate 295.4 Running: 5 mph (12 min/mile) 236.3
Running: 5.2 mph (11.5 min/mile) 265.9 Running: 6 mph (10 min/mile) 295.4
Running: 6.7 mph (9 min/mile) 324.9 Running: 7 mph (8.5 min/mile) 339.7
Running: 8.6 mph (7 min/mile) 413.6 Running: 10 mph (6 min/mile) 472.7
Running: training, pushing wheelchair,
marathon wheeling
236.3 Running: cross-country 265.9
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Fitness Partner's Activity Calculator
Running: stairs, up 443.1 Running: on track, team practice 295.4
Scuba or skin diving 206.8 Skateboarding 147.7
Skiing: cross-country, light effort,
general, 2.5 mph
206.8
Skiing: cross-country, vigorous, 5.0 - 7.9
mph
265.9
Skiing: downhill, moderate effort 177.2 Skiing: downhill, vigorous effort, racing 236.3
Sky diving 103.4 Sledding, luge, toboggan, bobsled 206.8
Snorkeling 147.7 Snow Shoeing 236.3
Soccer: general 206.8 Soccer: competitive play 295.4
Softball or Baseball: slow or fast pitch,
general
147.7 Softball: Officiating 118.1
Softball: pitching 177.2 Squash 354.5
Surfing: body or board 88.6 Swimming: general, leisurely, no laps 177.2
Swimming: laps, vigorous 295.4 Swimming: backstroke 206.8
Swimming: breaststroke 295.4 Swimming: butterfly 324.9
Swimming: crawl, moderate, 50 yds/min 236.3 Swimming: treading, moderate effort 236.3
Swimming: lake, ocean, river 177.2 Swimming: synchronized 236.3
Table Tennis / Ping Pong 118.1 Tai Chi 118.1
Tennis: singles, competitive 236.3 Tennis: doubles, competitive 147.7
Tennis: general play 206.8 Track & Field: shot, discus, hammer throw 118.1
Track & Field: high jump, long jump,
triple jump, javelin, pole vault
177.2 Track & Field: steeplechase, hurdles 295.4
Volleyball: non-competitive, general
play, 6 - 9 member team
88.6 Volleyball: competitive, gymnasium play 236.3
Volleyball: beach 236.3 Walk: 2 mph (30 min/mi) 73.8
Walk: 3 mph (20 min/mi) 97.5 Walk: 3.5 mph (17 min/mi) 112.2
Walk: 4 mph (15 min/mi) 147.7 Walk: 4.5 mph (13 min/mi) 186.1
Walk: 5 mph (12 min/mi) 236.3 Water Skiing 177.2
Water Polo 295.4 Water Volleyball 88.6
Whitewater: rafting, kayaking 147.7 Wrestling: one match = 5 minutes 177.2
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Fitness Partner's Activity Calculator
Outdoor Home Maintenance / Improvement Activities
Carpentry, installing rain gutters,
building fence
177.2 Carrying & stacking wood 147.7
Chopping & splitting wood 177.2 Cleaning rain gutters 147.7
Digging, spading dirt, composting 147.7 Gardening: general 118.1
Gardening: weeding 132.9 Laying sod / crushed rock 147.7
Mowing Lawn: push, hand 177.2 Mowing Lawn: push, power 162.4
Operate Snow Blower: walking 132.9 Paint outside of home 147.7
Planting seedlings, shrubs 132.9 Plant trees 132.9
Raking Lawn 127 Roofing 177.2
Sacking grass or leaves 118.1 Shoveling Snow: by hand 177.2
Storm Windows: hanging 147.7
Sweeping: garage, sidewalks, outside of
house
118.1
Trimming shrubs/trees: manual cutter 132.9 Trimming: using edger, power cutter, etc. 103.4
Watering plants, by hand 73.8 Workshop: general carpentry 88.6
Yard: applying seed or fertilizer, walking 73.8 Yard: watering by hand, standing/walking 44.3
Indoor Home Repair / Improvement Activities
Carpentry: finish or refinish furniture or
cabinets
132.9 Caulking: bathroom, windows 132.9
Crafts: Standing, light effort 53.1 Hang sheet rock, paper or plaster walls 88.6
Lay or remove carpet/tile 132.9 Paint, paper, remodel: inside 132.9
Sanding floors with a power sander 132.9 Wiring and Plumbing 88.6
Home & Daily Life Activities
Child-care: bathing, feeding, etc. 88.6
Child games: moderate, hop-scotch, jacks,
etc.
118.1
Cleaning House: general 88.6
Cleaning: light dusting, straightening up,
taking out trash, etc.
73.8
Cooking / Food Preparation 59 Food Shopping: with or without cart 67.9
Heavy Cleaning: wash car, windows 88.6 Ironing 67.9
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Fitness Partner's Activity Calculator
Making Bed 59 Moving: household furniture 177.2
Moving: carrying boxes 165.4 Moving: unpacking 103.4
Playing w/kids: moderate effort 118.1 Playing w/kids: vigorous effort 147.7
Reading: sitting 29.5 Standing in line 35.4
Standing: bathing dog 103.4 Sleeping 26.5
Vacuuming 103.4 Watching TV 29.5
Office Activities
Driving vehicle to work 59 Sitting: light office work, meeting 44.3
Standing: filing, light work 67.9 Riding in a bus or vehicle to work 29.5
Typing: Computer, electric or manual 44.3 Walking: work break 103.4
Occupational Activities
Bartending/Server 59 Bakery: general, moderate effort 118.1
Building Road: hauling debris, driving
heavy machinery
177.2 Carpentry Work 103.4
Coaching Sports 118.1 Coal Mining 177.2
Computer Work 44.3 Construction: outside, remodeling 162.4
Custodial Word: general cleaning,
moderate effort
103.4 Electrical Work 103.4
Firefighting 354.5 Forestry, general 236.3
Forestry: planting trees by hand 177.2 Heavy Equip. Operator 73.8
Horse Grooming 177.2 Light Office Work 44.3
Locksmith 103.4 Masonry 206.8
Masseur, standing 118.1 Moving / Pushing heavy objects >75 lbs. 221.5
Patient Care: Nursing 88.6 Plumbing 103.4
Police Officer: making an arrest 118.1 Printing: operator, standing 67.9
Sitting in Class 53.1 Shoe Repair: general 73.8
Steel Mill: general 236.3 Theater Work 70.9
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Fitness Partner's Activity Calculator
Truck Driving: loading and unloading
truck
192 Welding 88.6
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Weight (in lbs.): Duration (in min.):

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