Calories Expenditures Report

Calorie Expenditures for 30 minutes of Exercise for John P. Smith Body Weight = 218.0 lbs.

Exercise	cal/hr/lb	Intensity	Calories
Archery	1.3	normal	142
Backpacking with a 30 lb. load	4.7	normal	512
Badminton	3.0	normal	327
Basketball (game)	4.4	normal	480
Basketball (leisurely, nongame)	2.6	normal	283
Billiards	0.9	normal	98
Bowling	1.1	normal	120
Canoeing, 2.5 mph	1.4	normal	153
Canoeing, 4.0 mph	2.7	normal	294
Croquet	1.2	normal	131
Golfing (walking, w/o cart)	2.0	normal	218
Golfing (with a cart)	1.4	normal	153
Handball	4.6	normal	501
Hiking with a 30 lb. load	4.7	normal	512
Ping Pong	1.8	normal	196
Raquetball	4.1	normal	447
Rowing machine	3.6	normal	392
Rowing (leisurely)	1.5	normal	163
Soccer	3.9	normal	425
Squash	4.1	normal	447
Table Tennis	1.8	normal	196
Tennis	3.2	normal	349
Tennis (doubles)	2.2	normal	240
Volleyball (game)	2.4	normal	262
Volleyball (leisurely)	1.4	normal	153
Waterskiing	3.2	normal	349
Aerobic dancing (low impact)	2.3	normal	251
Aerobics step training, 4" step (beginner)	2.9	normal	316
Aerobics, slide training (basic)	3.0	normal	327
Dancing (noncontact)	2.0	normal	218
Dancing (slow)	1.1	normal	120
Walking, 2 mph (30 minutes per mile)	1.2	normal	131
Walking, 3 mph (20 minutes per mile)	1.6	normal	174
Walking, 4 mph (15 minutes per mile)	2.0	normal	218
Jogging, 5 mph (12 minutes per mile)	3.7	normal	403
Jogging, 6 mph (10 minutes per mile)	4.6	normal	501
Running, 08 mph (7.5 minutes per mile)	6.1	normal	665
Running, 09 mph (6.7 minutes per mile)	6.6	normal	719
Running, 10 mph (6 minutes per mile)	7.0	normal	763
Hiking, no load	3.1	normal	338
Hiking with a 10 lb. load	3.6	normal	392
Hiking with a 20 lb. load	4.0	normal	436
Backpacking with a 10 lb. load	3.6	normal	392
Backpacking with a 20 lb. load	4.0	normal	436
Bicycling, 10 mph (6 minutes per mile)	2.5	normal	272
Bicycling, 13 mph (4.6 minutes per mile)	4.0	normal	436
Cross country snow skiing, moderate	4.4	normal	480
Cross country snow skiing, leisurely	3.1	normal	338
Cross country snow skiing, intense	6.6	normal	719
Snow skiing, downhill	2.6	normal	283
Swimming (25 yards per minute)	2.4	normal	262
Swimming (50 yards per minute)	4.5	normal	491
Scuba diving	3.8	normal	414
Stair climbing	2.8	normal	305
Stair climber machine	3.2	normal	349
Skipping rope	5.7	normal	621
Weight training (40 seconds between sets)	5.1	normal	556
Weight training (90 seconds between sets)	2.5	normal	272
Weight training (60 seconds between sets)	3.8	normal	414
Shopping for groceries	1.2	normal	131
Gardening, moderate	1.8	normal	196
Housework	1.8	normal	196
Ironing	1.0	normal	109
Mopping	1.7	normal	185
Mowing	2.7	normal	294
Raking	1.5	normal	163
Scrubbing the floor	2.8	normal	305
Snow shoveling	3.9	normal	425
Trimming hedges	2.1	normal	229
Vacuuming	1.5	normal	163
Washing the car	1.5	normal	163
Waxing the car	2.0	normal	218
Weeding	2.0	normal	218
Window cleaning	1.5	normal	163
Exercise	cal/hr/lb	Intensity	Calories

This Calorie Expenditures report makes a perfect companion to the custom Initial Assessment Report.

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