Use Table below to calculate Exercise and Intensity.
Example:
I ran 30 mins at 10 min/mile pace
then did a 20 mins weight training circuit.
I had one potato chips and beer for happy hour!
30 mins x 1.0 (moderate intensity) = 30 miles
20 mins x 1.5 (high intensity) = 30 miles
Food Penalty = 16 + 10 = 26 miles
(note: each food item is penalized per day not per serving)
Net Milage: 60 - 26 = 34 Miles
Maximum Net mileage allowed is 90 miles per day!
A RUN FOR THE SUN
APPROVED EXERCISE LIST
|
High Intensity
1 min = 1.5 miles
|
Moderate Intensity
1 min = 1.0 miles
|
Light Intensity
1 min = 0.5 miles
|
|
Any workout with a Certified Personal Trainer |
* |
* |
|
Aerobics, Combat |
Aerobics, Step |
Aerobics, Water |
|
Basketball (Full court; Drills) |
Basketball (Half court, practice) |
Basketball (Shoot-around) |
|
Boxing ( Sparring) |
Boxing (Shadow, Hvy bag ) |
Boxing (Speed bag) |
|
Calisthenics (Cross Fit, Fitness) |
Calisthenics (Traditional) |
Stretching |
|
Cycling < 4 min mile |
Cycling < 5 min mile |
Cycling (stationary, reading) |
|
Elliptical (>75 rpm) |
Elliptical (>60 rpm) |
Elliptical (<60 rpm) |
|
Hiking (Mountains) |
Hiking (Hills) |
Hiking (flat trails) |
|
Jump Rope (75-100 skips/min) |
Jump Rope (40-75 skips/min) |
Jump Rope (30 to 40 skips/min) |
|
Martial Arts (Sparring) |
Martial Arts (Drills) |
Tai Chi |
|
Mountain Biking (Mountains) |
Mountain Biking (Hills) |
Mountain biking (flat trails) |
|
Racquet sports (drills) |
Racquet sports (games) |
Racquet sports (practice, learning) |
|
Rowing (350m/min) |
Rowing (250m/min) |
Rowing (slow and steady) |
|
Running (> 8 min mile) |
Running (10 min mile) |
Running (12 min mile) |
|
Sex (Vigorous, like a rock star) |
Sex (Pre-wedding cake) |
Sex (manual, so married) |
|
Skating, (Speed, Hockey Game) |
Skating (Eight min miles) |
Skating (10 min miles) |
|
Skiing (Racing, Cross Country) |
Skiing (Downhill) |
Skiing (school, lessons) |
|
Stairs (running stadium, Stepmill) |
Stair Stepper (60 steps/min) |
Stairs (walking)
|
|
Stationary Bike > 250 watts |
Stationary Bike 250 watts |
Stationary Bike < 250 watts |
|
Swimming (Open Water) |
Swimming (Laps) |
Swimming (learning) |
|
Walking (competitive > 9 min mile; 200 steps/min) |
Walking (12 min mile; 150 steps/min) |
Walking (15 min mile; 135 steps/min) |
|
Weight Training Circuit |
Weight Training (body building) |
Weight Training (toning) |
|
Yoga, Bikram |
Yoga, Power |
Yoga, Basic |
