Cycling, mountain bike, bmx
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1 KCAL TO WATTS ACTIVITY, EXERCISE OR Cycling, mountain bike, bmx Cycling, <10 mph, leisure bicycling Cycling, >20 mph, racing Cycling, mph, light Cycling, mph, moderate Cycling, mph, vigorous Cycling, mph, very fast, racing Unicycling Stationary cycling, very light Stationary cycling, light Stationary cycling, moderate Stationary cycling, vigorous Stationary cycling, very vigorous Calisthenics, vigorous, pushups, situps Calisthenics, light Circuit training, minimal rest Weight lifting, body building, vigorous Weight lifting, light workout Health club exercise Stair machine Rowing machine, light Rowing machine, moderate Rowing machine, vigorous Rowing machine, very vigorous Ski machine Aerobics, low impact
2 Aerobics, high impact Aerobics, step aerobics Aerobics, general Jazzercise Stretching, hatha yoga Mild stretching Instructing aerobic class Water aerobics Ballet, twist, jazz, tap Ballroom dancing, slow Ballroom dancing, fast Running, 5 mph (12 minute 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, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, cross country Running, general Running, on a track, team practice Running, stairs, up Track and field (shot, discus) Track and field (high jump, pole vault) Track and field (hurdles) Archery Badminton Basketball game, competitive Playing basketball, non game Basketball, officiating
3 Basketball, shooting baskets Basketball, wheelchair Running, training, pushing wheelchair Billiards Bowling Boxing, in ring Boxing, punching bag Boxing, sparring Coaching: football, basketball, soccer Cricket (batting, bowling) Croquet Curling Darts (wall or lawn) Fencing Football, competitive Football, touch, flag, general Football or baseball, playing catch Frisbee playing, general Frisbee, ultimate frisbee Golf, general Golf, walking and carrying clubs Golf, driving range Golf, miniature golf Golf, walking and pulling clubs Golf, using power cart Gymnastics Hacky sack Handball Handball, team Hockey, field hockey Hockey, ice hockey Riding a horse, general Horesback riding, saddling horse Horseback riding, grooming horse
4 Horseback riding, trotting Horseback riding, walking Horse racing, galloping Horse grooming, moderate Horseshoe pitching Jai alai Martial arts, judo, karate, jujitsu Martial arts, kick boxing Martial arts, tae kwan do Krav maga training Juggling Kickball Lacrosse Orienteering Playing paddleball Paddleball, competitive Polo Racquetball, competitive Playing racquetball Rock climbing, ascending rock Rock climbing, rappelling Jumping rope, fast Jumping rope, moderate Jumping rope, slow Rugby Shuffleboard, lawn bowling Skateboarding Roller skating Roller blading, in-line skating Sky diving Soccer, competitive Playing soccer Softball or baseball Softball, officiating
5 Softball, pitching Squash Table tennis, ping pong Tai chi Playing tennis Tennis, doubles Tennis, singles Trampoline Volleyball, competitive Playing volleyball Volleyball, beach Wrestling Wallyball Backpacking, Hiking with pack Carrying infant, level ground Carrying infant, upstairs Carrying 16 to 24 lbs, upstairs Carrying 25 to 49 lbs, upstairs Standing, playing with children, light Walk/run, playing with children, moderate Walk/run, playing with children, vigorous Carrying small children Loading, unloading car Climbing hills, carrying up to 9 lbs Climbing hills, carrying 10 to 20 lb Climbing hills, carrying 21 to 42 lb Climbing hills, carrying over 42 lb Walking downstairs Hiking, cross country Bird watching Marching, rapidly, military Children's games, hopscotch, dodgeball Pushing stroller or walking with children Pushing a wheelchair
6 Race walking Rock climbing, mountain climbing Walking using crutches Walking the dog Walking, under 2.0 mph, very slow Walking 2.0 mph, slow Walking 2.5 mph Walking 3.0 mph, moderate Walking 3.5 mph, brisk pace Walking 3.5 mph, uphill Walking 4.0 mph, very brisk Walking 4.5 mph Walking 5.0 mph Boating, power, speed boat Canoeing, camping trip Canoeing, rowing, light Canoeing, rowing, moderate Canoeing, rowing, vigorous Crew, sculling, rowing, competition Kayaking Paddle boat Windsurfing, sailing Sailing, competition Sailing, yachting, ocean sailing Skiing, water skiing Ski mobiling Skin diving, fast Skin diving, moderate Skin diving, scuba diving Snorkeling Surfing, body surfing or board surfing Whitewater rafting, kayaking, canoeing Swimming laps, freestyle, fast Swimming laps, freestyle, slow
7 Swimming backstroke Swimming breaststroke Swimming butterfly Swimming leisurely, not laps Swimming sidestroke Swimming synchronized Swimming, treading water, fast, vigorous Swimming, treading water, moderate Water aerobics, water calisthenics Water polo Water volleyball Water jogging Diving, springboard or platform Ice skating, < 9 mph Ice skating, average speed Ice skating, rapidly Speed skating, ice, competitive Cross country snow skiing, slow Cross country skiing, moderate Cross country skiing, vigorous Cross country skiing, racing Cross country skiing, uphill Snow skiing, downhill skiing, light Downhill snow skiing, moderate Downhill snow skiing, racing Sledding, tobagganing, luge Snow shoeing Snowmobiling General housework Cleaning gutters Painting Sit, playing with animals Walk / run, playing with animals
8 Bathing dog Mowing lawn, walk, power mower Mowing lawn, riding mower Walking, snow blower Riding, snow blower Shoveling snow by hand Raking lawn Gardening, general Bagging grass, leaves Watering lawn or garden Weeding, cultivating garden Carpentry, general Carrying heavy loads Carrying moderate loads upstairs General cleaning Cleaning, dusting Taking out trash Walking, pushing a wheelchair Teach physical education,exercise class Teach exercise classes & participate
Activity (1 hour) 59 kg 70 kg 86 kg Aerobics, general Aerobics, high impact Aerobics, low impact Archery
Activity (1 hour) 59 kg 70 kg 86 kg Aerobics, general 354 422 518 Aerobics, high impact 413 493 604 Aerobics, low impact 295 352 431 Archery (non-hunting) 207 246 302 Automobile repair 177 211 259 Backpacking,
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