Gross Energy Expenditure for
Conditioning Exercises, Sports,
and Recreational Activities
METs Description
METs Description
Conditioning Exercises
5.0
Aerobic dancing, low impact
8.5
Aerobics, step, with 6-8 in. step
10.0
3.0
12.5
8.0
Rollerblading, in-line skating, vigorous effort
Rope skipping, slow
Aerobics, step, with 10-12 in. step
10.0
Rope skipping, moderate
Bicycling, stationary, 50 W, very light effort
12.0
Rope skipping, fast
5.5
Bicycling, stationary, 100 W, light effort
9.5
Skiing, Nordic (machine)
7.0
Bicycling, stationary, 150 W, moderate effort
6.0
Slimnastics, Jazzercize
10.5
Bicycling, stationary, 200 W, vigorous effort
9.0
Stair-climbing (machine), step ergometer
12.5
Bicycling, stationary, 250 W, very vigorous effort
2.5
Stretching, hatha yoga
8.0
Calisthenics (e.g., push-ups, pull-ups, jumping jacks,
sit-ups), vigorous
10.0
3.5
Calisthenics, light or moderate effort
7.0
wimming, laps, freestyle, slow, moderate or light
S
effort
8.0
Circuit resistance training, including some aerobic
activity and minimal rest (e.g., super circuit resistance
training)
7.0
Swimming, backstroke
8.0
Elliptical training, machine, 125 strides·min –1 with
resistance
10.0
Swimming, laps, freestyle, fast, vigorous effort
Swimming, breaststroke
3.5
Rowing (machine), 50 W, light effort
11.0
Swimming, butterfly
7.0
Rowing (machine), 100 W, moderate effort
11.0
Swimming, crawl, fast, vigorous effort
8.5
Rowing (machine), 150 W, vigorous effort
8.0
Swimming, crawl, slow, moderate or light effort
Rowing (machine), 200 W, very vigorous effort
8.0
Swimming, sidestroke
8.0
Running, 5 mph (12 min·mile –1)
4.0
Swimming, treading water, moderate effort
9.0
12.0
Running, 5.2 mph (11.5 min·mile )
4.0
Tai chi
10.0
Running, 6.0 mph (10 min·mile –1)
5.0
Treading, walking, variable speed 2.5-4.0 mph and
grade 0-10%
11.0
Running, 6.7 mph (9 min·mile –1)
11.0
Treading, running, variable speed 5.8-7.5 mph and
grade 0-10%
11.5
Running, 7.0 mph (8.5 min·mile –1)
2.5
Walking, 2.0 mph
12.5
Running, 7.5 mph (8 min·mile )
3.0
Walking, 2.5 mph
13.5
Running, 8 mph (7.5 min·mile –1)
3.3
Walking, 3.0 mph
14.0
Running, 8.6 mph (7 min·mile –1)
3.8
Walking, 3.5 mph
–1
–1
15.0
–1
Running, 9 mph (6.5 min·mile )
5.0
Walking, 4.0 mph
16.0
Running, 10 mph (6 min·mile –1)
6.3
Walking, 4.5 mph
18.0
Running, 10.9 mph (5.5 min·mile –1)
4.0
Water aerobics, water calisthenics
9.0
Running, cross country
8.0
Water jogging
7.0
Jogging, general
3.0
eightlifting (free weights/machines), light to modW
erate effort
6.0
Jogging/walking combination (jogging component
less than 10 min)
6.0
eightlifting (free weights/machines), powerlifting,
W
bodybuilding, vigorous effort
4.5
Jogging on a mini-trampoline
APPENDIX E.4
From Advanced Fitness Assessment and Exercise Prescription, Sixth Edition, by Vivian H. Heyward, 2010, Champaign, IL: Human Kinetics.
(continued)
Gross Energy Expenditure (continued)
METs Description
METs Description
Sports and recreational activities
3.5
Archery (non-hunting)
3.0
Diving, springboard or platform
7.0
Badminton, competitive
6.0
Fencing
4.5
Badminton, social singles or doubles
4.0
Fishing and hunting from riverbank and walking
5.0
Baseball, general
2.5
Fishing and hunting from boat, sitting
8.0
Basketball, game
6.0
Fishing in stream, in waders
4.5
Basketball, shooting baskets
2.0
Fishing, ice, sitting
6.5
Basketball, wheelchair
2.5
Fishing and hunting, bow and arrow, crossbow
8.5
Bicycling, BMX or mountain
2.5
Fishing and hunting, pistol shooting, trap shooting,
standing
4.0
Bicycling, <10 mph, leisure, pleasure
9.0
Football, competitive
6.0
Bicycling, 10-11.9 mph
2.5
Football or baseball, playing catch
8.0
Bicycling, 12-13.9 mph
8.0
Football, touch, flag
10.0
Bicycling, 14-15.9 mph
3.0
Frisbee, playing, general
12.0
Bicycling, 16-19 mph
8.0
Frisbee, ultimate
16.0
Bicycling, ≥ 20 mph
3.0
Gardening, lawn work, general
5.0
Bicycling, unicycle
4.5
Golfing, walking and carrying clubs
2.5
Billiards, pool
3.0
Golfing, miniature, driving range
2.5
Bird watching
4.3
Golfing, walking and pulling clubs
3.0
Bowling
3.5
Golfing, power cart
3.0
Bowling, lawn
4.0
Gymnastics, general
12.0
Boxing, in ring
4.0
Hacky sack
6.0
Boxing, punching bag
9.0
Boxing, sparring
8.0
Handball, team
7.0
Broomball
3.5
Hang gliding
Boxing, in run
6.0
Hiking, cross country
Boxing, punching bag
8.0
Hockey, field
9.0
Boxing, sparring
8.0
Hockey, ice
7.0
Broomball
4.0
Horseback riding, general
12.0
6.0
12.0
3.0
Canoeing, 2.0-3.9 mph, light effort
7.0
Canoeing, 4.0-5.9 mph, moderate effort
12.0
Jai alai
Canoeing, ≥ 6.0 mph, vigorous effort
10.0
Judo, jujitsu, kick boxing, tae kwon do
12.0
3.0
Handball, general
Horseshoe pitching, quoits
5.0
hildren’s games, hopscotch, dodgeball, T-ball,
C
tetherball, playground
4.0
Juggling
5.0
Cricket (batting and bowling)
5.0
Kayaking and whitewater rafting
2.5
Croquet
7.0
Kickball
4.0
Curling
8.0
Lacrosse
4.8
Dancing, ballet or modern, twist, jazz, tap, jitterbug
4.0
Motor-cross
4.5
Dancing, Greek, Middle Eastern, belly, hula, flamenco, swing
9.0
Orienteering
4.5
Dancing, ballroom, fast, disco, folk, square, line
dancing, Irish step dancing, polka, contra, country
3.0
Dancing, slow, waltz, foxtrot, samba, tango,
mamgo, cha-cha
5.5
2.5
10.0
Paddleball, competitive
6.0
Paddleball, casual, general
Dancing, traditional American Indian dancing
4.0
Paddle boating
Darts, wall or lawn
8.0
Polo
APPENDIX E.4
From Advanced Fitness Assessment and Exercise Prescription, Sixth Edition, by Vivian H. Heyward, 2010, Champaign, IL: Human Kinetics.
(continued)
Gross Energy Expenditure (continued)
METs Description
METs Description
Sports and recreational activities
6.5
10.0
7.0
Race walking
Racquetball, competitive
Racquetball, casual, general
8.0
10.0
(continued)
Snow shoeing
Soccer, competitive
7.0
Soccer, casual, general
11.0
Rock climbing, ascending
5.0
Softball, fast or slow pitch
8.0
Rock climbing, rappelling
6.0
Softball, pitching
10.0
Rugby
3.0
Sailing, boat and board sailing, wind surfing, ice surfing
12.0
Squash
3.0
Surfing, body or board
7.0
Scuba diving, skin diving
6.0
Swimming, leisurely, not laps
3.0
Shuffleboard
8.0
Swimming, synchronized
5.0
Skateboarding
4.0
Table tennis, Ping-Pong
7.0
Skating, roller or ice
7.0
Tennis, general
Skating, speed skating
5.0
Tennis, doubles
15.0
7.0
Skiing, cross-country, 2.5 mph, light effort
8.0
Tennis, singles
8.0
Skiing, cross-country, 4.0-4.9 mph, moderate effort
4.0
Track and field, shot, discus, hammer throw
9.0
Skiing, cross-country, 5.0-7.9 mph, vigorous effort
6.0
rack and field, high jump, long jump, triple jump,
T
javelin, pole vault
14.0
Skiing, cross-country, >8.0 mph, racing
10.0
Track and field, steeplechase, hurdles
5.0
Skiing, downhill, light effort
3.5
Trampoline
6.0
Skiing, downhill, moderate effort
8.0
Volleyball, competitive
8.0
Skiing, downhill, vigorous effort, racing
8.0
Volleyball, beach
6.0
Skiing, water
3.0
Volleyball, noncompetitive
10.0
7.0
Skimobiling
3.5
Skydiving
7.0
5.0
Water polo
3.0
Water volleyball
Sledding, tobogganing, bobsledding, luge
7.0
Wallyball
Snorkeling
6.0
Wrestling
APPENDIX E.4
From Advanced Fitness Assessment and Exercise Prescription, Sixth Edition, by Vivian H. Heyward, 2010, Champaign, IL: Human Kinetics.