Lab 2
Energy Expenditure Chart in calories per minute
Adapted from Blair et al., Active Living Everyday, 2001
| Activities |
120 lb |
140 lb |
160 lb |
180 lb |
200 lb |
220 lb |
240 lb |
260 lb |
280 lb |
| Light |
|
|
|
|
|
|
|
|
|
| Cleaning |
2.4 |
2.8 |
3.2 |
3.6 |
4.0 |
4.4 |
4.8 |
5.2 |
5.6 |
| Playing Pool |
2.4 |
2.8 |
3.2 |
3.6 |
4.0 |
4.4 |
4.8 |
5.2 |
5.6 |
| Walking, 30 min/mile |
2.4 |
2.8 |
3.2 |
3.6 |
4.0 |
4.4 |
4.8 |
5.2 |
5.6 |
| Washing dishes |
2.2 |
2.6 |
2.9 |
3.3 |
3.7 |
4.0 |
4.4 |
4.7 |
5.1 |
| Moderate |
|
|
|
|
|
|
|
|
|
| Aerobics, low impact |
4.8 |
5.6 |
6.4 |
7.2 |
8.0 |
8.8 |
9.5 |
10.3 |
11.1 |
| Cycling, 10 mph |
3.9 |
4.5 |
5.1 |
5.7 |
6.4 |
7.0 |
7.6 |
8.3 |
8.9 |
| Kayaking |
4.8 |
5.6 |
6.4 |
7.2 |
8.0 |
8.8 |
9.5 |
10.3 |
11.1 |
| Mopping, Vacuuming |
3.4 |
3.9 |
4.5 |
5.0 |
5.6 |
6.1 |
6.7 |
7.2 |
7.8 |
| Mowing lawn, power mower |
4.3 |
5.0 |
5.7 |
6.5 |
7.2 |
7.9 |
8.6 |
9.3 |
10.0 |
| Playing golf, no cart |
3.9 |
4.5 |
5.1 |
5.7 |
6.4 |
7.0 |
7.6 |
8.3 |
8.9 |
| Skateboarding |
4.8 |
5.6 |
6.4 |
7.2 |
8.0 |
8.8 |
9.5 |
10.3 |
11.1 |
| Snowmobiling |
4.8 |
5.6 |
6.4 |
7.2 |
8.0 |
8.8 |
9.5 |
10.3 |
11.1 |
| Walking, 15 min/mile |
4.8 |
5.6 |
6.4 |
7.2 |
8.0 |
8.8 |
9.5 |
10.3 |
11.1 |
| Walking, 20 min/mile |
3.2 |
3.7 |
4.2 |
4.7 |
5.3 |
5.8 |
6.3 |
6.8 |
7.3 |
| Water aerobics |
4.3 |
5.0 |
5.7 |
6.5 |
7.2 |
7.9 |
8.6 |
9.3 |
10.0 |
| Hard |
|
|
|
|
|
|
|
|
|
| Aerobics, high impact |
6.7 |
7.8 |
8.9 |
10.0 |
11.1 |
12.3 |
13.4 |
14.5 |
15.6 |
| Circuit training |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
| Cross-country ski machine |
6.7 |
7.8 |
8.9 |
10.0 |
11.1 |
12.3 |
13.4 |
14.5 |
15.6 |
| Moving furniture |
5.8 |
6.7 |
7.7 |
8.6 |
9.6 |
10.5 |
11.4 |
12.4 |
13.3 |
| Playing raquetball, casual |
6.7 |
7.8 |
8.9 |
10.0 |
11.1 |
12.3 |
13.4 |
14.5 |
15.6 |
| Rowing, moderate |
6.7 |
7.8 |
8.9 |
10.0 |
11.1 |
12.3 |
13.4 |
14.5 |
15.6 |
| Skiing, downhill, moderate |
5.8 |
6.7 |
7.7 |
8.6 |
9.6 |
10.5 |
11.4 |
12.4 |
13.3 |
| Swimming laps, moderate |
6.7 |
7.8 |
8.9 |
10.0 |
11.1 |
12.3 |
13.4 |
14.5 |
15.6 |
| Weightlifting, vigorous |
5.8 |
6.7 |
7.7 |
8.6 |
9.6 |
10.5 |
11.4 |
12.4 |
13.3 |
| Very Hard |
|
|
|
|
|
|
|
|
|
| Cycling, 12-14 mph |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
| Cycling, 16-19 mph |
11.6 |
13.4 |
15.3 |
17.2 |
19.1 |
21.0 |
22.9 |
24.8 |
26.7 |
| Cross-country ski |
8.7 |
10.1 |
11.5 |
12.9 |
14.3 |
15.8 |
17.2 |
18.6 |
20.0 |
| Mountain biking |
8.2 |
9.5 |
10.9 |
12.2 |
13.5 |
14.9 |
16.2 |
17.6 |
18.9 |
| Playing basketball |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
| Playing raquetball, competative |
9.6 |
11.2 |
12.8 |
14.4 |
15.9 |
17.5 |
19.1 |
20.7 |
22.2 |
| Playing tennis |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
| Playing volleyball |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
| Rowing, vigorous |
11.6 |
13.4 |
15.3 |
17.2 |
19.1 |
21.0 |
22.9 |
24.8 |
26.7 |
| Running, 8 min/mile |
12.0 |
14.0 |
16.0 |
17.9 |
19.9 |
21.9 |
23.8 |
25.8 |
27.8 |
| Running, 10 min/mile |
9.6 |
11.2 |
12.8 |
14.4 |
15.9 |
17.5 |
19.1 |
20.7 |
22.2 |
| Stair climber machine |
8.7 |
10.1 |
11.5 |
12.9 |
14.3 |
15.8 |
17.2 |
18.6 |
20.0 |
| Step aerobics |
8.2 |
9.5 |
10.9 |
12.2 |
13.5 |
14.9 |
16.2 |
17.6 |
18.9 |
| Swimming, vigorous |
10.6 |
12.3 |
14.1 |
15.8 |
17.5 |
19.3 |
21.0 |
22.7 |
24.4 |
| Walking, 12 min/mile |
7.7 |
9.0 |
10.2 |
11.5 |
12.7 |
14.0 |
15.3 |
16.5 |
17.8 |
Example basd on a 140 lb. person:
| Day Totals |
Task/Activity |
Intensity RPE |
Mins. Physically Active |
Calories Per minute |
Total Calories |
| Monday 2/11 |
- 1. bike to/from campus
- 2. Running (8 min/mile)
- 3. Walking on campus (slow)
- 4. Washing dishes
|
12 |
20 min x |
4.5 cal/min |
= 90 cal |
| 15 |
30 min x |
14 cal/min |
= 420 cal |
| 10 |
20 min x |
3.7 cal/min |
= 74 cal |
| 8 |
10 min x |
2.6 cal/min |
= 26 cal |
| |
|
|
Total = 610 |
| Tuesday 2/12 |
- Vigorous weight lifting
- Racquetball (slow pace)
- Walking on campus
|
16 |
40 min x |
6.7 cal/min |
= 268 cal |
| 11 |
30 min x |
7.8 cal/min |
= 234 cal |
| 10 |
20 min x |
3.7 cal/min |
= 26 cal |
| |
|
|
|
|
Total = 528 |
| |
|
|
|
Total Calories = 1138
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