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Exercises

34

Very Brisk Walking at 4.0 mph on Flat Surface
Firm Surface
Very Brisk Walking at 4.0 mph on Flat Surface
🔥 280 kcal/h ⚡ 4 MET
Brisk Walking at 3.5 mph on Flat Surface
Firm Surface
Brisk Walking at 3.5 mph on Flat Surface
🔥 280 kcal/h ⚡ 4 MET
Walking Uphill at 3.5 mph (Incline Walk)
Walking
Walking Uphill at 3.5 mph (Incline Walk)
🔥 420 kcal/h ⚡ 6 MET
Rapid Military Marching and Race Walking
Walking
Rapid Military Marching and Race Walking
🔥 455 kcal/h ⚡ 6.5 MET
Walking Downstairs (Descending Stairs)
Walking
Walking Downstairs (Descending Stairs)
🔥 210 kcal/h ⚡ 3 MET
Operating a Walk-Behind Snow Blower
Walking-Exercise
Operating a Walk-Behind Snow Blower
🔥 245 kcal/h ⚡ 3.5 MET
Cross-Country Skiing, Slow Pace (2.5 mph)
Walking
Cross-Country Skiing, Slow Pace (2.5 mph)
🔥 476 kcal/h ⚡ 6.8 MET
Backwards walking, 3.5 mph (5.6 km/h)
Walking-Exercise
Backwards walking, 3.5 mph (5.6 km/h)
🔥 420 kcal/h ⚡ 6 MET
Backwards walking uphill (5% grade, 3.5 mph)
Walking-Exercise
Backwards walking uphill (5% grade, 3.5 mph)
🔥 560 kcal/h ⚡ 8 MET
Walking to and from an outhouse
Walking
Walking to and from an outhouse
🔥 175 kcal/h ⚡ 2.5 MET
Walking to Work or School
Walking-Exercise
Walking to Work or School
🔥 280 kcal/h ⚡ 4 MET
Walking on plowed field or sand
Walking-Exercise
Walking on plowed field or sand
🔥 315 kcal/h ⚡ 4.5 MET
Walking on grass track
Walking
Walking on grass track
🔥 336 kcal/h ⚡ 4.8 MET
Brisk uphill walking (3% grade, 5.0 mph)
Walking-Exercise
Brisk uphill walking (3% grade, 5.0 mph)
🔥 686 kcal/h ⚡ 9.8 MET
Fast Walking (5.0 mph, Level Surface)
Walking-Exercise
Fast Walking (5.0 mph, Level Surface)
🔥 581 kcal/h ⚡ 8.3 MET
Brisk walking (4.0 mph)
Firm Surface
Brisk walking (4.0 mph)
🔥 350 kcal/h ⚡ 5 MET
Very, very brisk walking, 4.5 mph, level surface
Firm Surface
Very, very brisk walking, 4.5 mph, level surface
🔥 490 kcal/h ⚡ 7 MET
Uphill Walking, 2.9 to 3.5 mph, 1 to 5% Grade
Walking
Uphill Walking, 2.9 to 3.5 mph, 1 to 5% Grade
🔥 371 kcal/h ⚡ 5.3 MET
Uphill walking (2.9–3.5 mph, 6–15% grade)
Walking
Uphill walking (2.9–3.5 mph, 6–15% grade)
🔥 560 kcal/h ⚡ 8 MET
Walking, 2.5 mph (4 km/h), level surface
Walking-Exercise
Walking, 2.5 mph (4 km/h), level surface
🔥 210 kcal/h ⚡ 3 MET
Brisk Walking (moderate pace, 2.8 to 3.2 mph)
Walking-Exercise
Brisk Walking (moderate pace, 2.8 to 3.2 mph)
🔥 245 kcal/h ⚡ 3.5 MET
Walking downhill, 2.5 mph (4 km/h)
Walking
Walking downhill, 2.5 mph (4 km/h)
🔥 231 kcal/h ⚡ 3.3 MET
Walking for Pleasure
Walking
Walking for Pleasure
🔥 245 kcal/h ⚡ 3.5 MET
Walking at 2.0 mph
Firm Surface
Walking at 2.0 mph
🔥 196 kcal/h ⚡ 2.8 MET
Brisk walking on a level surface (3.5 mph)
Walking-Exercise
Brisk walking on a level surface (3.5 mph)
🔥 301 kcal/h ⚡ 4.3 MET
Race walking
Walking-Exercise
Race walking
🔥 455 kcal/h ⚡ 6.5 MET
Hiking or Walking through Fields and Hillsides
Walking
Hiking or Walking through Fields and Hillsides
🔥 371 kcal/h ⚡ 5.3 MET
Loading and unloading a car
Walking-Exercise
Loading and unloading a car
🔥 245 kcal/h ⚡ 3.5 MET
Backpacking or Trekking
Walking
Backpacking or Trekking
🔥 546 kcal/h ⚡ 7.8 MET
Walking for transportation (2.8-3.2 mph)
Walking-Exercise
Walking for transportation (2.8-3.2 mph)
🔥 245 kcal/h ⚡ 3.5 MET

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Canoeing & Kayak - Trunk Rotation & Balance (22) Rugby - Collision Force & Scrum Power (21) Track Throws (Shot Put, Discus, Hammer) (21) Chest (21) Para Swimming (20) Para Powerlifting (Paralympic Bench Press) (19) Goalball - Auditory Reaction & Sliding Defense (9) Running - Biomechanics & Cadence (9) Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility (7) Water Polo - Aquatic Treading & Throwing (6) Table Tennis - Micro-Rotation & Hand Speed (6) Cycling & Spinning - Cadence & Threshold Power (6) Rowing - Leg Drive & Lat Catch Power (6) Swimming - Aquatic Propulsion & Core Streamline (5) Biathlon & Cross-Country Skiing - Aerobic Power (5) Hurdles - Rhythm & Hip Mobility (5) Golf - Kinematic Sequence & Mobility (5) Speed Skating - Push-off Angle & Glute Power (4) Alpine Skiing - Eccentric Leg Braking & Edge Control (4) Javelin Throw - Kinetic Chain & Shoulder Integrity (4) Powerlifting & Maximal Strength (4) Volleyball - Spike Power & Block (3) Legs - Quadriceps (3) Tennis - Rotational Power & Footwork (3) Core & Anti-Rotation (3) Boxing - Punch Velocity & Rotational Drive (3) MMA & Combat - Explosiveness & Grip (3) Handball - Throwing Velocity & Change of Direction (3) Wrestling - Isometric Strength & Suplex Power (2) Football - Athletic Conditioning (2)

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Walking (33) Running (30) Physical Activity (27) Skiing (23) Stationary (23) Swimming (20) Quick (19) Rowing (19) Cycling (18) Vigorous Effort (18) Competitive (17) Hiking (17) Canoeing (16) Driving (15) Speed (15) Vigorous (15) Walking-exercise (15) Climbing (14) Carrying (13) Cross-country Skiing (13) Strength (13) Dance (12) Endurance (12) Moderate Effort (12) Kayaking (11) Aerobic (10) Firm Surface (10) Moderate Pace (10) Light Effort (9) Stationary Cycling (9)

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