Exercise equivalents chart


Step Equivalents by Minute of Activity

Activity MET Steps in 1 minute
Jumping rope 11.8 180
Bicycling fast 10.0 170
Swimming laps (vigorous intensity) 9.8 165
Skiing, cross country (moderate to vigor … 9.0 160

Aug 15 2022


How do I convert my exercise minutes into steps?

Convert your exercise minutes into steps! Simply multiply the number of minutes you participated in an activity by the number of steps indicated in the chart. Note: All conversions are estimates.

Can I adjust my activity conversion chart?

NB: This conversion chart is a guideline only. You may adjust your activity conversion up or down to reflect your own intensity output. Put your miles to use by starting a Conqueror Challenge

What is considered moderate exercise?

(Moderate exercise is intense enough to meet health standards for the U.S. Physical Activity Guidelines.) Your exact calories burned during exercise may vary due to differences in muscle mass or how vigorously you work during the activity.

What is the ratio of exercise metabolic rate?

The ratio of exercise metabolic rate. One MET is defined as the energy expenditure for sitting quietly, which, for the average adult, approximates 3.5 ml of oxygen uptake per kilogram of body weight per minute (1.2 kcal/min for a 70-kg individual). For example, a 2-MET activity requires two times the metabolic energy expenditure of sitting quietly.


How do you convert exercise into miles?

1 Mile or 2,000 Steps.1 Mile or 2,000 Steps. Aerobics (low impact) 16 minutes. Running a 8-minute mile. 8 minutes. Aerobics (moderate) 13 minutes. Running a 9-minute mile. 9 minutes. Aerobics (high impact) 11 minutes. Skating. 20 minutes. Basketball. 20 minutes. Skiing (cross-country) 10 minutes. Bicycling (leisurely, 10-11.9 mph)

What exercise is equivalent to running 1 mile?

Biking, swimming and walking are other cardio exercises that can burn the same amount of calories if running is difficult for you.

How do you convert activity to steps?

Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps.

How do I convert yoga into steps?

Each type of physical activity has a step conversion factor. This number is the amount of steps that 1 minute of a specific activity is equivalent to. For example, 1 minute of yoga is equivalent to 45 steps.

What exercise is just as good as running?

Walking at a brisk or moderate-intensity pace offers many of the same benefits as running. However, you will need to walk for a longer period of time to burn as many calories and to reap some of the same benefits. Walking may be a better cardio option than running if you have joint issues or injuries.

What is 20 minutes of jumping rope equivalent to?

Killer Cardio Workout With Weight Loss Benefits Practicing every day for seven days can help you burn more than 1,000 calories per week. A 20-minute run clocks in at about 100-150 calories, so why not exchange a morning jog for a jump rope? If you practice for just 15 minutes a day, you can burn about 200-300 calories.

How many steps is 40 minutes of walking?

appears to be about 4000 to 6000 steps,” says Rob Arthur, CSCS. If you’re walking at a brisk pace of about 100 steps per minute, that translates to around 40 to 60 minutes of walking per day. This isn’t to say that walking more than that is bad for you, says Arthur.

How many steps is 60 minutes of walking?

7,200 stepsIntensity-related translations based on taking 120 steps/minute at 3 miles/hour correspond to 3,600 steps in 30 minutes, or 7,200 steps in 60 minutes.

How many steps is a 30 minute walk?

“Clearly, walking is an important means for American adults, and particularly women in their middle and older years.” Walking 10,000 steps is doable in 30 minutes’ time, she adds. It can have the added benefit of lowering blood pressure and blood sugar.

How many steps is a 10 minute walk?

1,000 steps10 minutes of moderate intensity activity = 1,000 steps. Moderate intensity activity causes a slight, but noticeable increase in breathing and heart rate.

How many steps is 90 minutes of walking?

Pedometer Conversion ChartSteps2 mph (slow) 60 steps/min5 mph (fast) 100 steps/min6,000100607,000117708,000133809,0001509016 more rows

How many steps is 45 minutes of walking?

4500 stepsThis 45 mins of weight training (including 10 min rest time) is equal to 4500 steps: + 25 min in moderate (2500 steps)

What equals running a mile?

The general rule of thumb is a 1:3 or 1:2 run to bike ratio in miles. In other words, 1 mile of running at a moderate level is equivalent to biking 2-3 miles at the same effort level. Running is a high impact activity and requires the entire body to be moving.

How much walking equals running a mile?

“A person would need to walk 4.3 miles at a brisk pace to expend the same amount of exercise as running 3 miles, and it would take about twice as long (an hour and 15 minutes by walking instead of 38 minutes by running),” Williams says.

How many miles on elliptical is equal to running?

According to Dr Len Kravitz, elliptical trainers allow you to burn 8–9 calories per minute. It is equal to 11.5 minutes of running or aerobic exercise.

How many jumping jacks equal a mile?

Well, the number of jumping jacks you’ll need to do in order to match the benefits of running one mile largely depends on your weight and the intensity of the exercise. For reference, a 180-pound person would need to do roughly 900 jumping jacks to equal the number of calories burned during a one-mile run.

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