Exercise Energy Expenditure

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Exercise Energy Expenditure
Aka: Exercise Energy Expenditure, Light Aerobic Activity, Moderate Aerobic Activity, Strenuous Aerobic Activity, Metabolic Equivalents, METS, 4 METS I. See Also A. Exercise B. Duke Activity Status Index II. Definition A. One MET: Resting metabolic rate at 3.5 ml O2/kg/min B. One Kilocalorie (kcal): 200 ml of Oxygen (O2) used C. Energy Expenditure in KCals/minute 1. KCals/min = 0.0175 kcals/kg/min x METS x WtKg 2. Where WtKg = weight in kilograms D. Kcals below assume 70 kg person III. Examples: 4 METS (Used by Surgical Risk Evaluation) A. See ACC-AHA Preoperative Cardiac Risk Assessment B. See Preoperative Cardiovascular Evaluation C. Light housework (dusting, washing dishes) D. Climb a flight of stairs E. Walk on level ground at 15 minutes per mile (4 miles/hour) IV. Examples: Light Activity (50 to 200 KCals per hour) A. Lying or Sleeping (80 kcals/hour or 1.0 METS) B. Desk Work (110 kcals/hour or 1.5 METS) C. Driving (120 kcals/hour or 1.6 METS) D. Fishing (130 kcals/hour or 1.8 METS) E. Sitting (100 kcals/hour or 1.4 METS) F. Standing (140 kcals/hour or 2 METS) G. Housework (180 kcals/hour or 2.5 METS) V. Examples: Moderate Activity (200 to 350 KCals per hour) A. Bicycling

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B.

C. D.

E. F.

G.

1. Pace: 5.5 mph (220 kcals/hour or 3 METS) 2. Pace: 11 mph (440 kcals/hour or 6 METS) 3. Pace: 16.5 mph (660 kcals/hour or 9 METS) Boating 1. Canoeing at 2.5 mph: 230 kcals/hour or 3 METS 2. Row boat at 2.5 mph: 300 kcals/hour or 4 METS Bowling (270 kcals/hour or 4 METS) Golf 1. Golf cart: 150 kcals/hour (2 METS) 2. Walking: 300 kcalks/hour (4 METS) Swimming at 0.25 mph (300 kcals/hour or 4 METS) Walking (approximately 100 calories per mile) 1. Pace: 2 mph (150 kcals/hour or 2 METS) 2. Pace: 4 mph (330 kcals/hour or 4 METS) Yard Work 1. Gardening: 220 kcals/hour or 3 METS 2. Power Lawn Mower: 250 kcals/hour or 3 METS

VI. Examples: Strenuous Activity (over 350 kcals/hour) A. Dance 1. Slow Step: 300 kcals/hour or 4 METS 2. Square Dancing: 350 kcals/hour or 5 METS 3. Fast Step (Aerobic): 490 kcals/hour or 6 METS B. Racquet Sports 1. Badminton (350 kcals/hour or 5 METS) 2. Racquetball Singles (775 kcals/hour or 10 METS) 3. Squash or Handball (600 kcals/hour or 8 METS) 4. Tennis Singles (420 kcals/hour or 5 METS) C. Running (approximately 100 calories per mile) 1. Jogging: 5 mph (640 kcals/hour or 8.7 METS) 2. Moderate: 6 mph (750 kcals/hour or 10.2 METS) 3. Fast: 10 mph (1200 kcals/hour or 16.3 METS) D. Shoveling (400 kcals/hour or 5 METS) E. Skating at 10 MPH (400 kcals/hour or 5 METS) F. Skiing 1. Cross Country Skiing (900 kcals/hour or 12 METS) 2. Downhill skiing (600 kcals/hour or 8 METS) 3. Waterskiing (460 kcals/hour or 6 METS)

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VII. Resources A. Measuring Physical Activity Intensity 1. http://www.cdc.gov/nccdphp/dnpa/physical VIII. References A. Kostas (1996) Balancing Act,Quebecor Print, p. C18-9 B. Prentice (1994) Fitness for College, Mosby, p. 182-3 C. Ainsworth (1993) Med Sci Sports Exerc 25(1):71-80

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