Fitness Programs / Do You Exercise Something Of This

Fitness Programs 

 Gym Activities

.Aerobics: low impact                                        .Aerobics: high impact   

.Aerobics, Step: 6" - 8" step                             .Aerobics, Step: 10" - 12" step  

.Aerobics: water                                              .Bicycling, Stationary: moderate, 150 watts  

.Bicycling, Stationary: vigorous, 200 watts            .Calisthenics: Vigorous, jumping jacks, push-ups, sit-  ups, pullups  

.Calisthenics: Moderate, back exercises,                       .Circuit Training: w/some aerobic, minimal rest

 going up and down from the floor

.Elliptical Trainer: general                                       .Riders: general (ie., HealthRider)  

.Rowing, Stationary: moderate, 100 watts              .Rowing, Stationary: vigorous, 150 watts  

.Ski Machine: general                                              .Stair Step Machine: General, without supporting any  bodyweight on hand rails   

.Stretching: Mild, Hatha Yoga                                 .Teaching aerobics  

.Weight Lifting: Light, free weight,                                .Weight Lifting: Vigorous, free weight, nautilus or     

                                                                                    universal-type

        Training and Sport Activities   

   

.Archery: non-hunting .                                            .Badminton: general, social  

.Basketball: playing a game .                                   .Basketball: wheelchair  

.Basketball: shooting baskets                                  .Basketball: officiating a game  

.Billiards                                                            .Bicycling: BMX or mountain  

.Bicycling: 12-13.9 mph, leisure,                    .Bicycling: 14-15.9 mph, leisure racing, fast, vigorous  moderate effort

.Bicycling: 16-19 mph, very fast, not drafting        .Bicycling: > 20 mph, racing, not drafting  

.Bowling                                                                .Boxing: sparring  

.Boxing: punching bag                                               .Boxing: in the ring  

.Coaching: football, soccer, basketball, etc.                  .Cricket: batting, bowling  

.Curling                                                                     .Dancing: Fast, ballet, twist  

.Dancing: disco, ballroom, square,                              .Dancing: slow, waltz, foxtrot, tango, fox trot  

 line, Irish step, polka

.Fencing                                                              .Football: competitive  

.Football: touch, flag, general                              .Football or Baseball: playing catch  

.Frisbee: general                                                .Frisbee: Ultimate  

.Golf: carrying clubs                                            .Golf: using cart  

.Golf: driving range, miniature                              .Golf: walking and pulling clubs  

.Gymnastics: general                                            .Hacky sack  

.Handball: general                                               .Handball: team  

.Hang Gliding                                                      .Hiking: cross-country  

.Hockey: field & ice                                            .Horseback Riding: general  

.Ice Skating: general                                            .Kayaking  

.Martial Arts: judo, karate, kick boxing,               .Motor-Cross  

 tae kwan do

.Orienteering                                                         .Polo  

.Race Walking                                                      .Racquetball: competitive  

.Racquetball: casual, general                                 .Rock Climbing: ascending  

.Rock Climbing: rappelling                                    .Rollerblade / In-Line Skating  

.Rope Jumping: general, moderate                        .Running: 5 mph (12 min/mile)  

.Running: 5.2 mph (11.5 min/mile)                        .Running: 6 mph (10 min/mile)  

.Running: 6.7 mph (9 min/mile)                             .Running: 7 mph (8.5 min/mile)  

.Running: 8.6 mph (7 min/mile)                             .Running: 10 mph (6 min/mile)  

.Running: training, pushing wheelchair,                     .Running: cross-country  

 marathon wheeling

.Running: stairs, up                                               .Running: on track, team practice  

.Scuba or skin diving                                            .Skateboarding  

.Skiing: cross-country, light effort,                         .Skiing: cross-country, vigorous, 5.0 - 7.9 mph  

 general, 2.5 mph

.Skiing: downhill, moderate effort                           .Skiing: downhill, vigorous effort, racing  

.Sky diving                                                          .Sledding, luge, toboggan, bobsled  

.Snorkeling                                                          .Snow Shoeing  

.Soccer: general                                                   .Soccer: competitive play  

.Softball or Baseball: slow or fast pitch, general    .Softball: Officiating  

.Softball: pitching                                                 .Squash  

.Surfing: body or board                                        .Swimming: general, leisurely, no laps  

.Swimming: laps, vigorous                                    .Swimming: backstroke  

.Swimming: breaststroke                                      .Swimming: butterfly  

.Swimming: crawl, moderate, 50 yds/min              .Swimming: treading, moderate effort  

.Swimming: lake, ocean, river                              .Swimming: synchronized  

.Table Tennis / Ping Pong                                    .Tai Chi  

..Tennis: singles, competitive                                .Tennis: doubles, competitive  

.Tennis: general play                                            .Track & Field: shot, discus, hammer throw  

.Track & Field: high jump, long jump,                  .Track & Field: steeplechase, hurdles  

 triple jump, javelin, pole vault

.Volleyball: non-competitive,                               .Volleyball: competitive, gymnasium play  

 general play, 6 - 9 member team

.Volleyball: beach                                                .Walk: 2 mph (30 min/mi)  

.Walk: 3 mph (20 min/mi)                                    .Walk: 3.5 mph (17 min/mi)  

.Walk: 4 mph (15 min/mi)                                    .Walk: 4.5 mph (13 min/mi)  

.Walk: 5 mph (12 min/mi)                                    .Water Skiing  

.Water Polo                                                        .Water Volleyball  

.Whitewater: rafting, kayaking                             .Wrestling: one match = 5 minutes  

                                       Outdoor Home Maintenance / Improvement Activities

.Carpentry, installing rain gutters, building fence     .Carrying & stacking wood  

.Chopping & splitting wood                                  .Cleaning rain gutters  

.Digging, spading dirt, composting                         .Gardening: general  

.Gardening: weeding                                             .Laying sod / crushed rock  

.Mowing Lawn: push, hand                                   .Mowing Lawn: push, power  

.Operate Snow Blower: walking                            .Paint outside of home  

.Planting seedlings, shrubs                                     .Plant trees  

.Raking Lawn Roofing  

.Sacking grass or leaves                                         .Shoveling Snow: by hand  

.Storm Windows: hanging                                      .Sweeping: garage, sidewalks, outside of house  

.Trimming shrubs/trees: manual cutter                     .Trimming: using edger, power cutter, etc.  

.Watering plants, by hand                                      .Workshop: general carpentry  

.Yard: applying seed or fertilizer, walking               .Yard: watering by hand, standing/walking