Weight .(Pounds)...........130.............................155.........................190
Activity (1 hour)
Aerobics, general..........................................................................................................................................................
Aerobics, high impact....................................................................................................................................................
Aerobics, low impact....................................................... ...............................................................................................
Archery (non-hunting)....................................................................................................................................................
Automobile repair...........................................................................................................................................................
Backpacking, general....................................................................................................................................................
Badminton, competitive................................................................................................................................................
Badminton, social, general............................................................................................................................................
Basketball, game............................................................................................................................................................
Basketball, nongame, general.......................................................................................................................................
Basketball, officiating....................................................................................................................................................
Basketball, shooting baskets.........................................................................................................................................
Basketball, wheelchair...................................................................................................................................................
Bicycling, <10mph, leisure............................................................................................................................................
Bicycling, >20mph, racing..............................................................................................................................................
Bicycling, 10-11.9mph, light effort................................................................................................................................
Bicycling, 12-13.9mph, moderate effort.......................................................................................................................
Bicycling, 14-15.9mph, vigorous effort.........................................................................................................................
Bicycling, 16-19mph, very fast, racing.........................................................................................................................
Bicycling, BMX or mountain..........................................................................................................................................
Bicycling, stationary, general........................................................................................................................................
Bicycling, stationary, light effort...................................................................................................................................
Bicycling, stationary, moderate effort..........................................................................................................................
Bicycling, stationary, very light effort...........................................................................................................................
Bicycling, stationary, very vigorous effort..................................................................................................................
Bicycling, stationary, vigorous effort............................................................................................................................
Billiards...........................................................................................................................................................................
Bowling............................................................................................................................................................................
Boxing, in ring, general..................................................................................................................................................
Boxing, punching bag....................................................................................................................................................
Boxing, sparring............................................................................................................................................................
Broomball........................................................................................................................................................................
Calisthenics (pushups, sit-ups), vigorous effort........................................................................................................
Calisthenics, home, light/moderate effort..................................................................................................................
Canoeing, on camping trip.............................................................................................................................................
Canoeing, rowing, >6 mph, vigorous effort.................................................................................................................
Canoeing, rowing, crewing, competition.....................................................................................................................
Canoeing, rowing, light effort......................................................................................................................................
Canoeing, rowing, moderate effort.............................................................................................................................
Carpentry, general........................................................................................................................................................
Carrying heavy loads, such as bricks.........................................................................................................................
Child care: sitting/kneeling-dressing, .feeding...........................................................................................................
Child care: standing-dressing, feeding.......................................................................................................................
Circuit training, general.................................................................................................................................................
Cleaning, heavy, vigorous effort..................................................................................................................................
Cleaning, house, general..............................................................................................................................................
Cleaning, light, moderate effort....................................................................................................................................
Coaching: football, soccer, basketball, etc................................................................................................................
Construction, outside, remodeling..............................................................................................................................
Cooking or food preparation.......................................................................................................................................
Cricket (batting, bowling)..............................................................................................................................................
Croquet...........................................................................................................................................................................
Curling.............................................................................................................................................................................
Dancing, aerobic, ballet or modern, twist..................................................................................................................
Dancing, ballroom, fast.................................................................................................................................................
Dancing, ballroom, slow................................................................................................................................................
Dancing, general...........................................................................................................................................................
Darts, wall or lawn..........................................................................................................................................................
Diving, springboard or platform..................................................................................................................................
Electrical work, plumbing..............................................................................................................................................
Farming, baling hay, cleaning barn...............................................................................................................................
Farming, milking by hand...............................................................................................................................................
Farming, shovelin grain................................................................................................................................................
Fencing...........................................................................................................................................................................
Fishing from boat, sitting.............................................................................................................................................
Fishing from river bank, standing...............................................................................................................................
Fishing in stream, in waders.........................................................................................................................................
Fishing, general.............................................................................................................................................................
Fishing, ice, sitting........................................................................................................................................................
Football or baseball, playing catch...............................................................................................................................
Football, competitive......................................................................................................................................................
Football, touch, flag, general........................................................................................................................................
Frisbee playing, general...............................................................................................................................................
Frisbee, ultimate.............................................................................................................................................................
Gardening, general........................................................................................................................................................
Golf, carrying clubs....................................................................................................................................................
Golf, general............................................................................................................................................................
Golf, miniature or driving range............................................................................................................................
.Golf, pulling clubs.................................................................................................................................................
Golf, using power cart.............................................................................................................................................
Gymnastics,general.....................................................................................................................................................
Hacky sack.................................................................................................................................................................
Handball, general.........................................................................................................................................................
Handball, team.........................................................................................................................................................
Health club exercise, general.................................................................................................................................
Hiking, cross country.................................................................................................................................................
Hockey, field.............................................................................................................................................................
Horse grooming........................................................................................................................................................
Horse racing, galloping...........................................................................................................................................
Horseback riding, general.......................................................................................................................................
Horseback riding, trotting....................................................................................................................................
Horseback riding, walking................................................................................................................................
Hunting, general.........................................................................................................................................................
Jaalai.......................................................................................................................................................................
Jogging.........................................................................................................................................................
general................................................................................................................................................................
Judo, karate, kick boxing, tae kwan do.......................................................................................................
Kayaking...............................................................................................................................................................
Kickball...............................................................................................................................................................
Lacrosse............................................................................................................................................................
Marching band, playing......................................................................................................................................
instrument(walking)...........................................................................................................................................
Marching, rapidly, military.........................................................................................................................................
Moto-cross.............................................................................................................................................................
Moving furniture,household.........................................................................................................................................
Moving household items, boxes, upstairs............................................................................................................
Moving household items, carrying boxes..............................................................................................................
Mowing lawn, general.......................................................................................................................................
Mowing lawn, riding mower...............................................................................................................................
Music playing, cello, flute, horn, woodwind..........................................................................................................
Music playing, drums...............................................................................................................................................
Music playing, guitar, classical, folk(sitting).............................................................................................................
Music playing, guitar, rock/roll band(standing).......................................................................................................
Music playing, piano, organ, violin, trumpet.........................................................................................................
Paddleboat.........................................................................................................................................................
Painting, papering, plastering, scraping....................................................................................................................
Polo...........................................................................................................................................................................
Pushing or pulling stroller with child.......................................................................................................................
Race walking.............................................................................................................................................................
Racquetball, casual, general..................................................................................................................................
Racquetball, competitive.........................................................................................................................................
Raking lawn.............................................................................................................................................................
Rock climbing, rapelling............................................................................................................................................
Rope jumping, fast.....................................................................................................................................................
Rope jumping, moderate, general..........................................................................................................................
Rope jumping, slow..............................................................................................................................................
Rowing, stationary, light effort.....................................................................................................................................
Rowing, stationary, moderate effort...........................................................................................................................
Rowing, stationary, very vigorous effort.............................................................................................................
Rowing, stationary, vigorous effort......................................................................................................................
Rugby........................................................................................................................................................................
Running, 10 mph (6 min mile).............................................................................................................................
Running, 10.9 mph (5.5 min mile)...........................................................................................................................
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 (8.5mile).................................................................................................................................
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, cross country......................................................................................................................................
Running, general..................................................................................................................................................
Running, in place.....................................................................................................................................................
Running, on a track, team practice.......................................................................................................................
Running, stairs, up..................................................................................................................................................
Running, training, pushing wheelchair................................................................................................................
Running, wheeling, general..................................................................................................................................
Sailing, boat/board, windsurfing, general................................................................................................................
Sailing, in competition........................................................................................................................................
Scrubbing floors, on hands and knees....................................................................................................................
Shoveling snow, by hand.......................................................................................................................................
Shuffleboard, lawn bowling...................................................................................................................................
Sitting-playing with child(ren)-light..........................................................................................................................
Skateboarding................................................................................................................................................
Skating, ice, 9 mph or less...................................................................................................................................
Skating, ice, general.............................................................................................................................................
Skating, ice, rapidly, > 9 mph..............................................................................................................................
Skating, ice, speed, competitive.............................................................................................................................
Skating, roller......................................................................................................................................................
Ski jumping (climb up carrying skis).........................................................................................................................
Ski machine, general............................................................................................................................................
Skiing, cross-country, >8.0 mph, racing..............................................................................................................
Skiing, cross-country, moderate effort....................................................................................................................
Skiing, cross-country, slow or light effort...........................................................................................................
Skiing, cross-country, uphill, maximum effort..........................................................................................................
Skiing, cross-country, vigorous effort....................................................................................................................
Skiing, downhill, light effort......................................................................................................................................
Skiing, downhill, moderate effort...........................................................................................................................
Skiing, downhill, vigorous effort, racing................................................................................................................
Skiing, snow, general................................................................................................................................................
Skiing, water.........................................................................................................................................................
Ski-mobiling, water................................................................................................................................................
Skin diving, scuba diving, general..........................................................................................................................
Sledding, tobogganing, bobsledding, luge.........................................................................................................
Snorkeling..........................................................................................................................................................
Snow shoeing.........................................................................................................................................................
Snowmobiling......................................................................................................................................................
Soccer, casual, general..............................................................................................................................................
Soccer, competitive................................................................................................................................................
Softball or baseball, fast or slow pitch...............................................................................................................
Softball, officiating.................................................................................................................................................
Squash......................................................................................................................................................................
Stair-treadmill ergometer, general.........................................................................................................................
Standing-packing/unpacking boxes........................................................................................................................
Stretching, hatha yoga.......................................................................................................................................
Surfing, body or board..........................................................................................................................................
Sweeping garage, sidewalk....................................................................................................................................
Swimming laps, freestyle, fast, vigorous effort.......................................................................................................
Swimming laps, freestyle, light/moderate effort........................................................................................................
Swimming, backstroke, general..................................................................................................................................
Swimming, breaststroke, general..........................................................................................................................
Swimming, butterfly, general................................................................................................................................
Swimming, leisurely, general....................................................................................................................................
Swimming, sidestroke, general..............................................................................................................................
Swimming, sychronized.............................................................................................................................................
Swimming, treading water, fast/vigorous............................................................................................................
Swimming, treading water, moderate effort...........................................................................................................
Table tennis, ping pong.....................................................................................................................................
Tai chi.....................................................................................................................................................................
Teaching aerobics class...........................................................................................................................................
Tennis, doubles.......................................................................................................................................................
Tennis, general...................................................................................................................................................
Tennis, singles...........................................................................................................................................................
Unicycling.............................................................................................................................................................
Volleyball, beach.................................................................................................................................................
Volleyball, competitive, in gymnasium.......................................................................................................................
Volleyball, noncompetitive; 6-9 member team..........................................................................................................
Walk/run-playing with child(ren)-moderate...............................................................................................................
Walk/run-playing with child(ren)-vigorous...............................................................................................................
Walking, 2.0 mph, slow pace..................................................................................................................................
Walking, 3.0 mph, mod. pace, walking dog...............................................................................................................
Walking, 3.5 mph, uphill..........................................................................................................................................
Walking, 4.0 mph, very brisk pace.....................................................................................................................
Walking, carrying infant or 15-lb load................................................................................................................
Walking, grass track....................................................................................................................................................
Walking, upstairs.....................................................................................................................................................
Walking, using crutches..............................................................................................................................................
Wallyball, general.................................................................................................................................................
Water Aerobics, water calisthetics......................................................................................................................
Water polo.................................................................................................................................................................
Water volleyball.....................................................................................................................................................
Weight lifting or body building, vigorous. effort.....................................................................................................
Weight lifting, light or moderate effort......................................................................................................................
Whitewater rafting, kayaking, or canoeing ...............................................................................................................
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Super145 copyright © 2009
| Step Two Planning Physical Activity |
| Free Weight Loss Tools |
Physical activity should be a big part of any weight management program.
Physical activity will boost your metabolism. If, you are trying to lose
weight, physical activity will help you reach your goals faster. Choose from
the activities listed below to help you target how fast you want to lose. The
higher the calorie burning count the faster the weight loss will be. When,
lost 42 pounds, I went walking, running at my local park, or stationary
bicycling at home, at least three times a week. And, I incorporated weight
training at home at least one day a week. Pick some activities you can
incorporate into your schedule, and lifestyle. Absolutely, doing this will give
you the difference you are looking for.
Physical activity will boost your metabolism. If, you are trying to lose
weight, physical activity will help you reach your goals faster. Choose from
the activities listed below to help you target how fast you want to lose. The
higher the calorie burning count the faster the weight loss will be. When,
lost 42 pounds, I went walking, running at my local park, or stationary
bicycling at home, at least three times a week. And, I incorporated weight
training at home at least one day a week. Pick some activities you can
incorporate into your schedule, and lifestyle. Absolutely, doing this will give
you the difference you are looking for.
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