Age | ||||||
30s | 40s | 50s | 60s | 70s | 80s | |
Males* | ||||||
Fitness goal (METs)¶ | >13 | >11.5 | >10 | >8.7 | >7.7 | >6.5 |
Suggested training intensity to achieve goal (METs) | 9 to 11 | 8.5 to 9.5 | 7 to 8.5 | 6.5 to 7.5 | 5.5 to 6.5 | 4 to 5.5 |
Sample activities in training rangeΔ | Running, basketball game, cross country skiing, jump rope, raquetball | Running, basketball game, cross country skiing, dancing | Jogging, cycling (11 to 12 miles [17.5 to 19 km] per hour), hill climbing | Backpacking; cycling (9 to 10 miles [14.5 to 16 km] per hour), dancing, swimming, tennis | Brisk walking, digging in garden, canoeing | Walking, cycling on level ground (5 to 6 miles [8 to 9.5 km] per hour), pushing light power mower, light woodworking, bowling |
Females* | ||||||
Fitness goal (METs)¶ | >9 | >8 | >7 | >6 | >5.5 | >4.5 |
Suggested training intensity to achieve goal (METs) | 6 to 8 | 5 to 7 | 4.7 to 6 | 4 to 5 | 3.7 to 4.6 | 3 to 3.5 |
Sample activities in training rangeΔ | Running, cycling (11 to 12 miles [17.5 to 19 km] per hour), singles tennis, vigorous downhill skiing | Jogging, ice or roller skating, competitive badminton, hand lawnmowing | Canoeing, raking leaves, brisk walking, total body calisthenics (eg, jumping jacks) | Walking, cycling (8 miles [13 km] per hour), golf (carrying clubs), doubles tennis | Walking, golf (pulling cart), pushing light power mower | Same as above for males |
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