|
ACTIVITY (1 HOUR) |
METS |
150 LB |
175 LB |
200 LB |
225 LB |
|
|
|
|
|
|
|
|
Aerobics (general) |
6 |
408 |
480 |
546 |
612 |
|
Aerobics (low impact) |
5 |
340 |
400 |
455 |
510 |
|
Aerobics (high impact) |
7 |
476 |
560 |
637 |
714 |
|
Bicycling (BMX or mountain) |
8.5 |
578 |
680 |
774 |
867 |
|
Bicycling (<10 mph, leisure) |
4 |
272 |
320 |
364 |
408 |
|
Bicycling (10-12 mph, light effort) |
6 |
408 |
480 |
546 |
612 |
|
Bicycling (12-14 mph, moderate effort) |
8 |
544 |
640 |
728 |
816 |
|
Bicycling (14-16 mph, vigorous effort) |
10 |
680 |
800 |
910 |
1020 |
|
Bicycling (stationary, moderate effort) |
7 |
476 |
560 |
637 |
714 |
|
Basketball (shooting baskets) |
4.5 |
306 |
360 |
410 |
459 |
|
Basketball (game) |
8 |
544 |
640 |
728 |
816 |
|
Bowling |
3 |
204 |
240 |
273 |
306 |
|
Boxing (in ring, general) |
12 |
816 |
960 |
1092 |
1224 |
|
Boxing (working on heavy bag) |
6 |
408 |
480 |
546 |
612 |
|
Boxing (sparring) |
9 |
612 |
720 |
819 |
918 |
|
Canoeing (rowing, light effort, 2-4 mph) |
3 |
204 |
240 |
273 |
306 |
|
Canoeing (rowing, moderate effort, 4-6 mph) |
7 |
476 |
560 |
637 |
714 |
|
Canoeing (rowing, vigorous effort, >6 mph) |
12 |
816 |
960 |
1092 |
1224 |
|
Circuit Training |
8 |
544 |
640 |
728 |
816 |
|
Dancing (fast) |
5.5 |
374 |
440 |
501 |
561 |
|
Dancing (slow) |
3 |
204 |
240 |
273 |
306 |
|
Football (competative) |
9 |
612 |
720 |
819 |
918 |
|
Football (touch, flag) |
8 |
544 |
640 |
728 |
816 |
|
Golf (carrying clubs) |
5.5 |
374 |
440 |
501 |
561 |
|
Golf (pulling clubs) |
5 |
340 |
400 |
455 |
510 |
|
Golf (using power cart) |
3.5 |
238 |
280 |
319 |
357 |
|
Hiking |
6 |
408 |
480 |
546 |
612 |
|
Kickball |
7 |
476 |
560 |
637 |
714 |
|
Lacrosse |
8 |
544 |
640 |
728 |
816 |
|
Martial Arts (judo, kick boxing, tae kwon do) |
10 |
680 |
800 |
910 |
1020 |
|
Moto-cross |
4 |
272 |
320 |
364 |
408 |
|
Racquetball (competative) |
10 |
680 |
800 |
910 |
1020 |
|
Racquetball (casual, general) |
7 |
476 |
560 |
637 |
714 |
|
Rock Climbing (ascending rock) |
11 |
748 |
880 |
1001 |
1122 |
|
Rock Climbing (rapelling) |
8 |
544 |
640 |
728 |
816 |
|
Rugby |
10 |
680 |
800 |
910 |
1020 |
|
Running (5 mph / 12 min. mile) |
8 |
544 |
640 |
728 |
816 |
|
Running (6 mph / 10 min. mile) |
10 |
680 |
800 |
910 |
1020 |
|
Running (7.5 mph / 8 min. mile) |
12.5 |
850 |
1000 |
1138 |
1275 |
|
Running (cross country) |
9 |
612 |
720 |
819 |
918 |
|
Skating (roller) |
7 |
476 |
560 |
637 |
714 |
|
Skating (ice) |
7 |
476 |
560 |
637 |
714 |
|
Skiing (water) |
6 |
408 |
480 |
546 |
612 |
|
Skiing (snow) |
7 |
476 |
560 |
637 |
714 |
|
Soccer (competative) |
10 |
680 |
800 |
910 |
1020 |
|
Soccer (casual, general) |
7 |
476 |
560 |
637 |
714 |
|
Softball (fast or slow pitch, general) |
5 |
340 |
400 |
455 |
510 |
|
Softball (pitching) |
6 |
408 |
480 |
546 |
612 |
|
Swimming (laps, freestyle, light to moderate
effort) |
8 |
544 |
640 |
728 |
816 |
|
Swimming (laps, freestyle, fast, vigorous effort) |
10 |
680 |
800 |
910 |
1020 |
|
Swimming (leisurely, not laps, general) |
6 |
408 |
480 |
546 |
612 |
|
Tennis (general) |
7 |
476 |
560 |
637 |
714 |
|
Tennis (doubles) |
6 |
408 |
480 |
546 |
612 |
|
Tennis (singles) |
8 |
544 |
640 |
728 |
816 |
|
Volleyball (competative, in gym) |
4 |
272 |
320 |
364 |
408 |
|
Volleyball (non-competative, 6-9 member team) |
3 |
204 |
240 |
273 |
306 |
|
Volleyball (beach) |
8 |
544 |
640 |
728 |
816 |
|
Walking (2 mph, level, firm surface) |
2.5 |
170 |
200 |
228 |
255 |
|
Walking (3.5 mph, level, frim surface) |
4 |
272 |
320 |
364 |
408 |
|
Walking (3.5 mph, uphill) |
6 |
408 |
480 |
546 |
612 |
|
Walking (4.5 mph, level, firm surface, very brisk) |
4.5 |
306 |
360 |
410 |
459 |
|
Water Aerobics |
4 |
272 |
320 |
364 |
408 |
|
Weight Training (free weight or machine) |
6 |
408 |
480 |
546 |
612 |
|
Yoga (hatha) |
4 |
272 |
320 |
364 |
408 |
