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9
CALCULATE YOUR FIT INDEX
9
Intensity Conditioning Exercise Sports
& Recreational Activities
4
Cycling - < 12 mph pace Archery
Weightlifting - moderate effort Basketball - shooting baskets
Stationary cycling - light effort Bowling
Rowing - light effort Fencing
Calisthenics Golf
Stretching / Yoga Gymnastics
Rowing machines - light effort Horseback riding
Water aerobics or water exercise Baseball
Aerobic dancing - low impact Softball
Jogging - < 5.0 mph Tai Chi
Walking - > 2.5 mph Volleyball - competitive
Swimming - leisurely Wrestling - competitive
Rollerblading - leisurely Ice Skating - < 9 mph
Time Duration
4 45 minutes or more
3 30 to 44 minutes
2 15 - 29 minutes
1 less than 15 minutes
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