Step Conversion Chart - files.hesapps.com

1 2018 Health Enhancement SystemsTMStep Conversion ergometer75 Backpacking, uphill, 21-42 lb load 221 Badminton146 Baseball133 Basketball, shooting baskets120 Basketball, game213 Bicycling/Cycling, light ( mph)181 Bicycling/Cycling, moderate ( mph)213 Bicycling/Cycling, vigorous ( mph)266 Bicycling/Cycling, stationary, mod-vig (90-100 watts)181 Bowling101 Boxing, sparring207 Boxing, punching bag146 Canoeing, moderate ( mph)154 Circuit training213 Climbing, rock or mountain213 Cross-country skiing, light181 Cross-country skiing, moderate239 Cross-country skiing, vigorous333 Dancing, ballroom, slow80 Dancing, ballroom, fast146 Dancing, square144 Downhill skiing, light114 Downhill skiing, moderate141 skiing, vigorous213 Elliptical133 Fencing160 Football, touch/flag213 Frisbee 80 Gardening, general, moderate effort101 Golf, walking, carrying clubs114 Golf, with power cart93 Group fitness class, low impact133 Group fitness class, high impact194 Group fitness class, boot camp133 Group fitness class, step, with 6-8 inch step200 Group fitness class, water141 Group fitness class, Zumba 184 Handball319 Hiking, uphill, 0-9 lb load173 Hockey, field and ice213 Horseback riding146 Jumping rope314 Kayaking133 Kettlebell workout261 Kickball194 Lacrosse213 Martial arts, moderate pace274 Pilates80 Multiply the number listed by total.

2 Steps/minutes are estimates, not actual steps. Actual steps/minute depend on the specific activity, leg and stride length as well as fitness level. For nonstep activities, step equivalents are determined by the metabolic cost (higher intensity = more steps/minute). 2018 Health Enhancement SystemsTMStep Conversion Chart pong141 Racewalking173 Racquetball186 Rowing, outdoors, moderate ( mph)154 Rowing machine, moderate186 Rowing machine, vigorous226 Rugby221 Running, 5 mph (12-minute mile)213 Running, 6 mph (10-minute mile)261 Running, 7 mph ( mile)293 Running, 8 mph ( mile)314 Running, 9 mph ( mile)340 Sailing80 Scuba diving186 Skateboarding133 Skating, ice186 Skating, inline200 Skating, roller186 Sledding186 Snorkeling133 Snowboarding, moderate effort141 Soccer186 Softball133 Squash194 Stair climbing, moderate pace170 machine, moderate pace239 Strength training, moderate effort93 Strength training, vigorous effect160 Stretching61 Surfing80 Swimming laps, light-moderate154 Swimming laps, vigorous261 Tai chi80 Tennis, doubles120 Tennis, singles213 Volleyball, leisurely80 Volleyball, competitive160 Walking, mph74 Walking, mph93 Walking, mph114 Walking, mph133 Water jogging261 Water polo266 Water skiing160 Wheelchair pushing, (your own), flat, firm surface, 2-3 mph101 Wrestling160 Yard work, vigorous (raking leaves, push mower)160 Yoga, Hatha67 Yoga, Power106