TY - CHAP M1 - Book, Section TI - MET Equivalents for Exercise, Activities of Daily Living, and Household Chores A1 - Powers, Scott K. A1 - Howley, Edward T. A1 - Quindry, John PY - 2021 T2 - Exercise Physiology: Theory and Application to Fitness and Performance, 11e AB - Table Graphic Jump Location|Download (.pdf)|PrintEXERCISEMETsBicyclingMETsbicycling, mountain, general8.5bicycling, 19 mph drafting, very fast, racing general12bicycling, >20 mph, racing, not drafting15.8bicycling, 12 mph, seated, hands on brake hoods or bar drops, 80 rpm8.5bicycling, 12 mph, standing, hands on brake hoods, 60 rpm9.0Calisteincs & circuit trainingMETscalisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort8calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort3.8calisthenics (e.g., situps, abdominal crunches), light effort2.8calisthenics, light or moderate effort, general (example: back exercises), going up & down from floor3.5circuit training, moderate effort4.3circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity8.0rope skipping, general11rope jumping, fast pace, 120-160 skips/min12.3rope jumping, moderate pace, 100-120 skips/min, general, 2-ft skip, plain bounce11.8rope jumping, slow pace, <100 skips/min, 2-ft skip, rhythm bounce8.8rowing, stationary ergometer, general, vigorous effort6.0rowing, stationary, general, moderate effort4.8rowing, stationary, 100 W, moderate effort7.0ski machine, general6.8Exercise ergometersMETsbicycling, stationary, general7.0bicycling, stationary, 30-50 W, very light to light effort3.5bicycling, stationary, 90-100 W, moderate to vigorous effort6.8bicycling, stationary, 101-160 W, vigorous effort8.8bicycling, stationary, 161-200 W, vigorous effort11bicycling, stationary, 201-270 W, very vigorous effort14bicycling, stationary, 51-89 W, light-to-moderate effort4.8bicycling, stationary, RPM/Spin bike class8.5Elliptical trainer, moderate effort5stair-treadmill ergometer, general9Resistance & strength trainingMETsresistance training (weight lifting-free weight, nautilus or universal-type), power lifting or body building, vigorous effort6.0resistance (weight) training, squats, slow or explosive effort5resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance3.5Running & joggingMETsrunning, 4 mph (15 min/mile)6running, 5 mph (12 min/mile)8.3running, 6 mph (10 min/mile)9.8running, 7 mph (8.5 min/mile)11.0running, 8 mph (7.5 min/mile)11.8running, 9 mph (6.5 min/mile)12.8running, 10 mph (6 min/mile)14.5running, 11 mph (5.5 min/mile)16running, 12 mph (5 min/mile)19.0running, 13 mph (4.6 min/mile)19.8running, 14 mph (4.3 min/mile)23Swimming & water activitiesMETssnorkeling5.0surfing, body or board, general3.0surfing, body or board, competitive5paddle boarding, standing6swimming laps, freestyle, fast, vigorous effort9.8swimming laps, freestyle, front crawl, slow, light or moderate effort5.8swimming, backstroke, general, training or competition9.5swimming, backstroke, recreational4.8swimming, breaststroke, general, training or competition10.3swimming, breaststroke, recreational5.3swimming, butterfly, general13.8swimming, crawl, fast speed, ~75 yards/min, vigorous effort10.0swimming, crawl, medium speed, ~50 yards/min, vigorous effort8.3swimming, lake, ocean, river6.0swimming, leisurely, not lap swimming, general6.0swimming, sidestroke, general7swimming, synchronized8.0swimming, treading water, fast, vigorous effort9.8swimming, treading water, moderate effort, general3.5tubing, floating on a river, general2.3water aerobics, water calisthenics5.5water polo10.0water volleyball3.0water jogging9.8water walking, light effort, slow pace2.5water walking, moderate effort, moderate pace4.5water walking, vigorous effort, brisk pace6.8whitewater rafting, kayaking, or canoeing5.0WalkingMETswalking, 2.5 mph, level, firm surface3.0walking, 2.5 mph, downhill3.3walking, 2.8 to 3.2 mph, level, moderate pace, firm surface3.5walking, 3.5 mph, level, brisk, firm surface, walking for exercise4.3walking, 2.9 to 3.5 mph, uphill, 1% to 5% grade5.3walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade8walking, 4.0 mph, level, firm surface, very brisk pace5.0walking, 4.5 mph, level, firm surface, very, very brisk7walking, 5.0 mph, level, firm surface8.3walking, 5.0 mph, uphill, 3% grade9.8Various sportsMETsarchery, nonhunting4.3badminton, competitive (Taylor Code 450)7.0badminton, social singles ... SN - PB - McGraw Hill CY - New York, NY Y2 - 2024/04/19 UR - accessphysiotherapy.mhmedical.com/content.aspx?aid=1184125120 ER -