Exercises for Average Female
Table 1: Fast/Vigorous/Intense Exercises
|
Exercise |
Average MET |
Low Calories Burned |
Average Calories Burned |
High Calories Burned |
|
Running (6 mph) |
9.8 |
560 kcal |
669 kcal |
800 kcal |
|
Rugby |
8.3 |
480 kcal |
567 kcal |
700 kcal |
|
Boxing (Sparring) |
7.8 |
450 kcal |
533 kcal |
650 kcal |
|
Jumping Rope |
12.3 |
650 kcal |
960 kcal |
1,100 kcal |
|
High-Intensity Interval Training (HIIT) |
10.0 |
550 kcal |
683 kcal |
800 kcal |
|
Martial Arts |
10.3 |
550 kcal |
704 kcal |
850 kcal |
|
Rowing (Vigorous Effort) |
8.5 |
450 kcal |
580 kcal |
700 kcal |
|
Soccer |
7.0 |
400 kcal |
477 kcal |
600 kcal |
|
Basketball (Game) |
6.5 |
350 kcal |
443 kcal |
550 kcal |
|
Swimming (Fast) |
9.8 |
560 kcal |
669 kcal |
800 kcal |
|
Cycling (16-19 mph) |
12.0 |
650 kcal |
819 kcal |
950 kcal |
|
Rock Climbing |
7.5 |
400 kcal |
477 kcal |
600 kcal |
|
Weightlifting (Vigorous) |
6.0 |
300 kcal |
409 kcal |
500 kcal |
|
Skipping |
12.3 |
650 kcal |
960 kcal |
1,100 kcal |
|
Dancing (Fast, Aerobic) |
7.3 |
400 kcal |
498 kcal |
600 kcal |
Table 2: Moderate Exercises
|
Exercise |
Average MET |
Low Calories Burned |
Average Calories Burned |
High Calories Burned |
|
Hiking |
6.0 |
300 kcal |
378 kcal |
450 kcal |
|
Tennis (Doubles) |
5.0 |
250 kcal |
315 kcal |
380 kcal |
|
Aerobics (General) |
6.5 |
350 kcal |
410 kcal |
500 kcal |
|
Volleyball (Competitive) |
4.0 |
200 kcal |
252 kcal |
300 kcal |
|
Surfing |
3.0 |
150 kcal |
189 kcal |
230 kcal |
|
Skiing (Downhill, Moderate) |
7.0 |
350 kcal |
441 kcal |
520 kcal |
|
Snowboarding |
5.3 |
250 kcal |
334 kcal |
400 kcal |
|
Elliptical Trainer |
5.0 |
250 kcal |
315 kcal |
380 kcal |
|
Stair Climbing |
8.8 |
450 kcal |
600 kcal |
700 kcal |
|
Dancing (Moderate Pace) |
5.0 |
250 kcal |
315 kcal |
380 kcal |
|
Sex |
5.0 |
250 kcal |
315 kcal |
380 kcal |
Table 3: Slow/Light/Relaxed Exercises
|
Exercise |
Average MET |
Low Calories Burned |
Average Calories Burned |
High Calories Burned |
|
Walking (3 mph) |
3.3 |
150 kcal |
225 kcal |
280 kcal |
|
Yoga |
2.5 |
130 kcal |
170 kcal |
200 kcal |
|
Golf (Walking, Carrying Clubs) |
4.3 |
200 kcal |
299 kcal |
350 kcal |
|
Gardening (General) |
3.8 |
180 kcal |
264 kcal |
310 kcal |
|
Pilates |
3.0 |
150 kcal |
189 kcal |
230 kcal |
|
Tai Chi |
3.0 |
150 kcal |
189 kcal |
230 kcal |
|
Swimming (Light) |
6.0 |
300 kcal |
378 kcal |
450 kcal |
|
Cycling (Light, <10 mph) |
4.0 |
200 kcal |
252 kcal |
300 kcal |
|
Weightlifting (Light) |
3.5 |
150 kcal |
220 kcal |
260 kcal |
|
Stretching |
2.3 |
120 kcal |
145 kcal |
170 kcal |
Notes:
- Calories burned are approximate values per hour of activity.
- Low, Average, and High refer to the intensity or effort level during the exercise.
- Calorie expenditure varies based on individual factors such as age, exact weight, fitness level, and metabolism.
Calculation Methodology:
The calories burned are estimated using the Metabolic Equivalent of Task (MET) values for each activity:
- Calories Burned per Minute = (MET × Body Weight in kg × 3.5) ÷ 200
- Calories Burned per Hour = Calories Burned per Minute × 60
Example Calculation for Running (Average Intensity):
For Average Female (65 kg):
- MET Value: 9.8 METs
- Calories Burned per Minute: (9.8 × 65 kg × 3.5) ÷ 200 = 11.19 kcal
- Calories Burned per Hour: 11.19 kcal × 60 = 671 kcal
Understanding the Categories:
- Fast/Vigorous/Intense Exercises: Activities with high MET values (typically 6.0 and above) requiring significant energy and effort, greatly increasing heart rate and breathing.
- Moderate Exercises: Activities with MET values between 3.0 and 6.0, providing a balanced workout that elevates heart rate and breathing but still allows for conversation.
- Slow/Light/Relaxed Exercises: Activities with MET values below 3.0 to 4.0, gentler on the body, suitable for recovery or those new to exercise.
Conclusion:
This comprehensive list presents 30 different types of exercises with their average MET values and estimated calories burned at various intensity levels for both average males and females. Keep in mind that these values are estimates, and actual calories burned can vary based on numerous factors. For personalized advice, consider consulting a fitness professional or healthcare provider.