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ADAPTED COMPENDIUM OF PHYSICAL ACTIVITIES ENTER BODY WEIGHT (lbs) OF EXERCISER TO 150 SEE CALORIC EXPENDITURE ESTIMATES: CALORIE EXPENDITURE RANGE PER WEEK RECOMMENDATION FOR BODY WEIGHT (based 595 on 500-1000 MET-min/wk) ACSM 2011 Compendium Activity Common Name Code 2017 Bicycling Stationary, 51-89 Stationary cycling - watts, light to moderate effort light Bicycling Stationary, 90-100 Stationary cycling - 2012 watts, moderate to vigorous moderate effort 2013 Bicycling Stationary, 101-160 Stationary cycling - watts, vigorous effort vigorous Calisthenics (eg. situps, Body weight 2024 abdominal crunches), light effort conditioning exercises - light Upper body exercises without 2024 gym equipment (moderate Upper body workout intensity, beginner) Lower body exercises without 2024 gym equipment (moderate Lower body workout intensity, beginner) Abdominal exercises without 2024 gym equipment (moderate Ab workout intensity, beginner) Body weight Calisthenics (eg. pushups, conditioning 2022 situps, pull-ups, lunges), exercises - moderate moderate effort (plan 1: flutter kicks, crunches, planks) Body weight Calisthenics (eg. pushups, conditioning 2022 situps, pull-ups, lunges), exercises - moderate moderate effort (plan 2: bench dips, ab bicycles, lunges) Body weight Calisthenics (eg. pushups, conditioning 2022 situps, pull-ups, lunges), exercises - moderate moderate effort (plan 3: bench jumps, bench push ups, bird dog crunch) Body weight Calisthenics (eg. pushups, conditioning 2022 situps, pull-ups, lunges), exercises - moderate moderate effort (plan 4: side planks, standing squats, push-ups) Body weight Calisthenics (eg. pushups, conditioning 2022 situps, pull-ups, lunges), exercises - moderate moderate effort (plan 5: hanging knee raise, flexed arm hang, burpees) Calisthenics (eg. pushups, Body weight 2020 situps, pull-ups, jumping jacks), conditioning vigorous effort exercises - vigorous Weight lifting/Resistance Resistance (weight) training, training - light loads 2054 multiple exercises, 15-20 (plan 1: one arm repetitions at low resistance dumbbell rows, seated leg flexion machine, seated leg extension machine)
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