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Advanced
Intensity
(METS)
Long-
distance
Breaststroke (steady)
Activity Types and Intensities
Crawl
Stroll
Normal
Fast
Feeling
Intensity
(METS)
Gateball/
Croquet
Table
Tennis
Rope
Jumping
No
feeling of
exercise
Enjoyable,
not
overdoing
it
Able to
converse,
little
sweating
Can
continue
indefinitely,
sweating
Endurance
uncertain,
want to
stop
Some-
what
difficult to
converse
Physical exhaustion
Catch
Skiing
Judo,
Kendo
Rugby
Sources: Recommended Dietary Allowances for the Japanese
Ministry of Health, Labor and Welfare, Japan
Supervisor: Isao Hashimoto, Ph.D., FACSM
Director, Professor of Physiology
Division of Health and Human Ecology
Institute of Human Living Sciences
OTSUMA WOMEN’S UNIVERSITY
Type of
Activity
120m/min
150m/min 180m/min
200m/min
220m/min 240m/min
17.5km/h
25km/h
Beginner
10km/h
Others
Boating,
Canoeing
Softball
Bowling
Badminton
Volleyball
Mountain
Climbing
Skating
11 12 13 14 15 16 17 18
20
1
2
3
4
5
6
7
8
9
10
19
10
11 12 13
15
18
20
1
2
3
4
L
L
L
m
L
m
H
L
m
H
H
m
m
H
H
L
m
H
5
6
7
8
9
14
16 17
19
GOLF
JOG
SWIM
RUN
BASE
BALL
BASEKET
BALL
FOOT
BALL
WEIGHT
TRAINING
TENNIS
AEROBICS
BIKE
WALK
Intermediate