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MET: Allowing You To More Accurately Gauge Your Level of Intensity in Sports

Understand Exactly How Much Energy Your Using (cont'd)

Moderate Activity 3.0 to 6.0 METs (3.5 to 7 kcal/min)

Vigorous Activity Greater than 6.0 METs (more than 7 kcal/min)

  • Aerobic dancing�high impact
  • Water aerobics

  • Aerobic dancing�high impact
  • Step aerobics
  • Water jogging
  • Teaching an aerobic dance class

  • Calisthenics�light
  • Yoga
  • Gymnastics
  • General home exercises, light or moderate effort, getting up and down from the floor
  • Jumping on a trampoline
  • Using a stair climber machine at a light-to-moderate pace
  • Using a rowing machine�with moderate effort

  • Calisthenics�push-ups, pull-ups, vigorous effort
  • Karate, judo, tae kwon do, jujitsu
  • Jumping rope
  • Performing jumping jacks
  • Using a stair climber machine at a fast pace
  • Using a rowing machine�with vigorous effort
  • Using an arm cycling machine�with vigorous effort
  • Stationary bicycling�using vigorous effort

  • Weight training and bodybuilding using free weights, Nautilus or Universal-type weights

  • Circuit weight training

  • Boxing�punching bag

  • Boxing�in the ring, sparring
  • Wrestling�competitive

  • Ballroom dancing
  • Line dancing
  • Square dancing
  • Folk dancing
  • Modern dancing, disco
  • Ballet

  • Professional ballroom dancing�energetically
  • Square dancing�energetically
  • Folk dancing�energetically
  • Clogging

  • Table tennis�competitive
  • Tennis�doubles

  • Tennis�singles
  • Wheelchair tennis

  • Golf, wheeling or carrying clubs

  • ------------

  • Softball�fast pitch or slow pitch
  • Basketball�shooting baskets
  • Coaching children�s or adults� sports>

  • Most competitive sports
  • Football game
  • Basketball game
  • Wheelchair basketball
  • Soccer
  • Rugby
  • Kickball
  • Field or rollerblade hockey
  • Lacrosse

Next: Gauge Your Level of Intensity in Leisure Activities

Previous: Gauge Your Level of Fitness

General Physical Activities Defined by Level of Intensity
(http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf)

 

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