Step Conversion Chart | Thea

Activities

SPM: Men

SPM: Women

Aerobic
dancing (low impact)

179

165

Aerobics
(high impact)

251

230

Aerobics,
step (6 – 8 inch step)

304

280

Aerobics,
step (10 – 12 inch step)

358

329

Aerobics
(water)

143

132

Backpacking
(0 – 9 pound load)

251

230

Backpacking
(10 – 20 pound load)

269

247

Ballet or
modern, twist, jazz, tap, jitterbug

172

158

Baseball
or softball, fast or slow pitch (general)

179

165

Basketball
(non-game)

215

198

Basketball
(game)

286

263

Basketball
(playing in wheelchair)

233

214

Bicycling
(general)

286

263

Bicycling
(BMX or mountain)

304

280

Bicycling
(stationary, 100 watts, light effort)

197

181

Bicycling
(stationary, 150 watts, moderate effort)

251

230

Bicycling
(stationary, 200 watts, vigorous effort)

376

346

Bowling

107

99

Canoeing

143

132

Chopping
wood

215

198

Circuit
training (general)

286

263

Dancing
(slow ballroom)

107

99

Dancing
(fast ballroom)

161

148

Elliptical
(general)

286

263

Football
(competitive)

322

296

Football
(touch, flag)

286

263

Gardening
(moderate)

161

148

Gardening
(heavy)

179

165

Golf
(without cart)

161

148

Golfing
(riding in cart)

125

115

Hiking

215

198

Horseshoes

107

99

Ice
skating

251

230

Jogging
(general)

251

230

Jogging
(water)

286

263

Judo,
jujitsu, karate, kick boxing, tae kwan do

358

329

Jumping
rope (slow)

286

263

Jumping
rope (moderate)

358

329

Jumping
rope (fast)

430

395

Mowing
lawn (general)

197

181

Pilates

125

115

Racquetball
(casual)

251

230

Racquetball
(competitive)

358

329

Rollerskating

251

230

Roller blading

430

395

Rowing
(moderate)

251

230

Running,
08 mph (7.5 min/mile)

483

444

Running,
10 mph (6 min/mile)

573

527

Scrubbing
floors

136

125

Shoveling
snow

215

198

Skateboarding

179

165

Skiing
(moderate downhill)

215

198

Skiing
(cross country)

286

263

Snowboarding

233

214

Snowshoeing

286

263

Soccer
(casual)

251

230

Soccer
(competitive)

358

329

Stair
climber machine

322

296

Stair
climbing (downstairs)

107

99

Stair
climbing (upstairs)

286

263

Swimming
(backstroke)

251

230

Swimming
(breaststroke)

358

329

Swimming
(butterfly)

394

362

Swimming
laps (freestyle, moderate, light effort)

251

230

Swimming
(sidestroke)

286

263

Tennis
(singles)

286

263

Tennis
(doubles)

215

198

Vacuuming

125

115

Volleyball

143

132

Walking
for pleasure

125

115

Washing
and waxing the car

161

148

Waterskiing

215

198

Weight
lifting (light or moderate)

107

99

Wrestling

215

198

Yoga

90

82