MET-waarden 2017-11-22T13:56:05+00:00

Een overzicht van de MET-waarden die niet in tabel 3 (p.26) van Eet als een atleet worden genoemd vind je hier.

Bron: Ainsworth BE, Haskell WL, Herrmann SD, Meckes N, Bassett DR Jr, Tudor-Locke C, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011 Aug;43(8):1575–81.

bicycling bicycling, mountain, uphill, vigorous 14.0
bicycling bicycling, mountain, competitive, racing 16.0
bicycling bicycling, BMX 8.5
bicycling bicycling, mountain, general 8.5
bicycling bicycling, <10 mph, leisure, to work or for pleasure ( 115) 4.0
bicycling bicycling, general 7.5
bicycling bicycling, leisure, 5.5 mph 3.5
bicycling bicycling, leisure, 9.4 mph 5.8
bicycling bicycling, 10-11.9 mph, leisure, slow, light effort 6.8
bicycling bicycling, 12-13.9 mph, leisure, moderate effort 8.0
bicycling bicycling, 14-15.9 mph, racing or leisure, fast, vigorous effort 10.0
bicycling bicycling, 16-19 mph, racing/not drafting or > 19 mph drafting, very fast, racing general 12.0
bicycling bicycling, > 20 mph, racing, not drafting 15.8
conditioning exercise activity promoting video game (e.g., Wii Fit), light effort (e.g., balance, yoga) 2.3
conditioning exercise activity promoting video game (e.g., Wii Fit), moderate effort (e.g., aerobic, resistance) 3.8
conditioning exercise activity promoting video/arcade game (e.g., Exergaming, Dance Dance Revolution), vigorous effort 7.2
conditioning exercise army type obstacle course exercise, boot camp training program 5.0
conditioning exercise bicycling, stationary, general 7.0
conditioning exercise bicycling, stationary, 30-50 watts, very light to light effort 3.5
conditioning exercise bicycling, stationary, 90-100 watts, moderate to vigorous effort 6.8
conditioning exercise bicycling, stationary, 101-160 watts, vigorous effort 8.8
conditioning exercise bicycling, stationary, 161-200 watts, vigorous effort 11.0
conditioning exercise bicycling, stationary, 201-270 watts, very vigorous effort 14.0
conditioning exercise bicycling, stationary, 51-89 watts, light-to-moderate effort 4.8
conditioning exercise bicycling, stationary, RPM/Spin bike class 8.5
conditioning exercise calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort 8.0
conditioning exercise calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort 3.8
conditioning exercise calisthenics (e.g., situps, abdominal crunches), light effort 2.8
conditioning exercise calisthenics, light or moderate effort, general (e.g., back exercises), going up & down from floor ( 150) 3.5
conditioning exercise circuit training, moderate effort 4.3
conditioning exercise circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity 8.0
conditioning exercise resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort ( 210) 6.0
conditioning exercise resistance (weight) training, squats , slow or explosive effort 5.0
conditioning exercise resistance (weight) training, multiple exercises, 8-15 repetitions at varied resistance 3.5
conditioning exercise health club exercise classes, general, gym/weight training combined in one visit 5.0
conditioning exercise health club exercise, conditioning classes 7.8
conditioning exercise home exercise, general 3.8
conditioning exercise stair-treadmill ergometer, general 9.0
conditioning exercise rope skipping, general 12.3
conditioning exercise rowing, stationary ergometer, general, vigorous effort 6.0
conditioning exercise rowing, stationary, general, moderate effort 4.8
conditioning exercise rowing, stationary, 100 watts, moderate effort 7.0
conditioning exercise rowing, stationary, 150 watts, vigorous effort 8.5
conditioning exercise rowing, stationary, 200 watts, very vigorous effort 12.0
conditioning exercise ski machine, general 6.8
conditioning exercise slide board exercise, general 11.0
conditioning exercise stretching, mild 2.3
conditioning exercise pilates, general 3.0
conditioning exercise teaching exercise class (e.g., aerobic, water) 6.8
conditioning exercise therapeutic exercise ball, Fitball exercise 2.8
conditioning exercise upper body exercise, arm ergometer 2.8
conditioning exercise upper body exercise, stationary bicycle – Airdyne (arms only) 40 rpm, moderate 4.3
conditioning exercise water aerobics, water calisthenics, water exercise 5.3
conditioning exercise video exercise workouts, TV conditioning programs (e.g., yoga, stretching), light effort 2.3
conditioning exercise video exercise workouts, TV conditioning programs (e.g., cardio-resistance), moderate effort 4.0
conditioning exercise video exercise workouts, TV conditioning programs (e.g., cardio-resistance), vigorous effort 6.0
conditioning exercise yoga, Hatha 2.5
conditioning exercise yoga, Power 4.0
conditioning exercise yoga, Nadisodhana 2.0
conditioning exercise yoga, Surya Namaskar 3.3
dancing ballet, modern, or jazz, general, rehearsal or class 5.0
dancing ballet, modern, or jazz, performance, vigorous effort 6.8
dancing tap 4.8
dancing aerobic, general 7.3
dancing aerobic, step, with 6 – 8 inch step 7.5
dancing aerobic, step, with 10 – 12 inch step 9.5
dancing aerobic, step, with 4-inch step 5.5
dancing bench step class, general 8.5
dancing aerobic, low impact 5.0
dancing aerobic, high impact 7.3
dancing aerobic dance wearing 10-15 lb weights 10.0
dancing ethnic or cultural dancing (e.g., Greek, Middle Eastern, hula, salsa, merengue, bamba y plena, flamenco, belly, and swing) 4.5
dancing ballroom, fast ( 125) 5.5
dancing general dancing (e.g., disco, folk, Irish step dancing, line dancing, polka, contra, country) 7.8
dancing ballroom dancing, competitive, general 11.3
dancing ballroom, slow (e.g., waltz, foxtrot, slow dancing, samba, tango, 19th century dance, mambo, cha cha) 3.0
dancing Caribbean dance (Abakua, Beguine, Bellair, Bongo, Brukin’s, Caribbean Quadrills, Dinki Mini, Gere, Gumbay, Ibo, Jonkonnu, Kumina, Oreisha, Jambu) 3.5
fishing and hunting fishing, general 3.5
miscellaneous chess game, sitting 1.5
miscellaneous sitting, playing traditional video game, computer game 1.0
running jog/walk combination (jogging component of less than 10 minutes) ( 180) 6.0
running jogging, general 7.0
running jogging, in place 8.0
running jogging, on a mini-tramp 4.5
running Running, 4 mph (13 min/mile) 6.0
running running, 5 mph (12 min/mile) 8.3
running running, 5.2 mph (11.5 min/mile) 9.0
running running, 6 mph (10 min/mile) 9.8
running running, 6.7 mph (9 min/mile) 10.5
running running, 7 mph (8.5 min/mile) 11.0
running running, 7.5 mph (8 min/mile) 11.5
running running, 8 mph (7.5 min/mile) 11.8
running running, 8.6 mph (7 min/mile) 12.3
running running, 9 mph (6.5 min/mile) 12.8
running running, 10 mph (6 min/mile) 14.5
running running, 11 mph (5.5 min/mile) 16.0
running running, 12 mph (5 min/mile) 19.0
running running, 13 mph (4.6 min/mile) 19.8
running running, 14 mph (4.3 min/mile) 23.0
running running, cross country 9.0
running running, ( 200) 8.0
running running, stairs, up 15.0
running running, on a track, team practice 10.0
running running, training, pushing a wheelchair or baby carrier 8.0
running running, marathon 13.3
sports archery, non-hunting 4.3
sports badminton, competitive ( 450) 7.0
sports badminton, social singles and doubles, general 5.5
sports basketball, game ( 490) 8.0
sports basketball, non-game, general ( 480) 6.0
sports basketball, general 6.5
sports basketball, officiating ( 500) 7.0
sports basketball, shooting baskets 4.5
sports basketball, drills, practice 9.3
sports basketball, wheelchair 7.8
sports billiards 2.5
sports bowling ( 390) 3.0
sports bowling, indoor, bowling alley 3.8
sports boxing, in ring, general 12.8
sports boxing, punching bag 5.5
sports boxing, sparring 7.8
sports broomball 7.0
sports children’s games, adults playing (e.g., hopscotch, 4-square, dodgeball, playground apparatus, t-ball, tetherball, marbles, arcade games), moderate effort 5.8
sports cheerleading, gymnastic moves, competitive 6.0
sports coaching, football, soccer, basketball, baseball, swimming, etc. 4.0
sports coaching, actively playing sport with players 8.0
sports cricket, batting, bowling, fielding 4.8
sports croquet 3.3
sports curling 4.0
sports darts, wall or lawn 2.5
sports drag racing, pushing or driving a car 6.0
sports auto racing, open wheel 8.5
sports fencing 6.0
sports football, competitive 8.0
sports football, touch, flag, general ( 510) 8.0
sports football, touch, flag, light effort 4.0
sports football or baseball, playing catch 2.5
sports frisbee playing, general 3.0
sports frisbee, ultimate 8.0
sports golf, general 4.8
sports golf, walking, carrying clubs 4.3
sports golf, miniature, driving range 3.0
sports golf, walking, pulling clubs 5.3
sports golf, using power cart ( 070) 3.5
sports gymnastics, general 3.8
sports hacky sack 4.0
sports handball, general ( 520) 12.0
sports handball, team 8.0
sports high ropes course, multiple elements 4.0
sports hang gliding 3.5
sports hockey, field 7.8
sports hockey, ice, general 8.0
sports hockey, ice, competitive 10.0
sports horseback riding, general 5.5
sports horse chores, feeding, watering, cleaning stalls, implied walking and lifting loads 4.3
sports saddling, cleaning, grooming, harnessing and unharnessing horse 4.5
sports horseback riding, trotting 5.8
sports horseback riding, canter or gallop 7.3
sports horseback riding,walking 3.8
sports horseback riding, jumping 9.0
sports horse cart, driving, standing or sitting 1.8
sports martial arts, different types, slower pace, novice performers, practice 5.3
sports martial arts, different types, moderate pace (e.g., judo, jujitsu, karate, kick boxing, tae kwan do, tai-bo, Muay Thai boxing) 10.3
sports juggling 4.0
sports kickball 7.0
sports lacrosse 8.0
sports lawn bowling, bocce ball, outdoor 3.3
sports moto-cross, off-road motor sports, all-terrain vehicle, general 4.0
sports polo, on horseback 8.0
sports racquetball, competitive 10.0
sports racquetball, general ( 470) 7.0
sports rock or mountain climbing ( 470) (Formerly code = 17120) 8.0
sports rock climbing, ascending rock, high difficulty 7.5
sports rock climbing, ascending or traversing rock, low-to-moderate difficulty 5.8
sports rock climbing, rappelling 5.0
sports rope jumping, fast pace, 120-160 skips/min 12.3
sports rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce 11.8
sports rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce 8.8
sports rugby, union, team, competitive 8.3
sports rugby, touch, non-competitive 6.3
sports skateboarding, general, moderate effort 5.0
sports skateboarding, competitive, vigorous effort 6.0
sports skating, roller ( 360) 7.0
sports rollerblading, in-line skating, 14.4 km/h (9.0 mph), recreational pace 7.5
sports rollerblading, in-line skating, 17.7 km/h (11.0 mph), moderate pace, exercise training 9.8
sports rollerblading, in-line skating, 21.0 to 21.7 km/h (13.0 to 13.6 mph), fast pace, exercise training 12.3
sports rollerblading, in-line skating, 24.0 km/h (15.0 mph), maximal effort 14.0
sports skydiving, base jumping, bungee jumping 3.5
sports soccer, competitive 10.0
sports soccer, casual, general ( 540) 7.0
sports softball or baseball, fast or slow pitch, general ( 440) 5.0
sports softball, practice 4.0
sports softball, officiating 4.0
sports softball,pitching 6.0
sports squash ( 530) 12.0
sports squash, general 7.3
sports table tennis, ping pong ( 410) 4.0
sports tai chi, qi gong, general 3.0
sports tennis, general 7.3
sports tennis, doubles ( 430) 6.0
sports tennis, doubles 4.5
sports tennis, singles ( 420) 8.0
sports tennis, hitting balls, non-game play, moderate effort 5.0
sports trampoline, recreational 3.5
sports trampoline, competitive 4.5
sports volleyball ( 400) 4.0
sports volleyball, competitive, in gymnasium 6.0
sports volleyball, non-competitive, 6 – 9 member team, general 3.0
sports volleyball, beach, in sand 8.0
sports wrestling (one match = 5 minutes) 6.0
sports wallyball, general 7.0
sports track and field (e.g., shot, discus, hammer throw) 4.0
sports track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) 6.0
sports track and field (e.g., steeplechase, hurdles) 10.0
walking backpacking ( 050) 7.0
walking backpacking, hiking or organized walking with a daypack 7.8
walking climbing hills, no load 6.3
walking climbing hills with 0 to 9 lb load 6.5
walking climbing hills with 10 to 20 lb load 7.3
walking climbing hills with 21 to 42 lb load 8.3
walking climbing hills with 42+ lb load 9.0
walking descending stairs 3.5
walking hiking, cross country ( 040) 6.0
walking hiking or walking at a normal pace through fields and hillsides 5.3
walking marching, moderate speed, military, no pack 4.5
walking marching rapidly, military, no pack 8.0
walking pushing or pulling stroller with child or walking with children, 2.5 to 3.1 mph 4.0
walking race walking 6.5
walking stair climbing, slow pace 4.0
walking stair climbing, fast pace 8.8
walking using crutches 5.0
walking walking, less than 2.0 mph, level, strolling, very slow 2.0
walking walking, 2.0 mph, level, slow pace, firm surface 2.8
walking walking for pleasure ( 010) 3.5
walking walking from house to car or bus, from car or bus to go places, from car or bus to and from the worksite 2.5
walking walking to neighbor’s house or family’s house for social reasons 2.5
walking walking the dog 3.0
walking walking, 2.5 mph, level, firm surface 3.0
walking walking, 2.5 mph, downhill 3.3
walking walking, 2.8 to 3.2 mph, level, moderate pace, firm surface 3.5
walking walking, 3.5 mph, level, brisk, firm surface, walking for exercise 4.3
walking walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade 5.3
walking walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade 8.0
walking walking, 4.0 mph, level, firm surface, very brisk pace 5.0
walking walking, 4.5 mph, level, firm surface, very, very brisk 7.0
walking walking, 5.0 mph, level, firm surface 8.3
walking walking, 5.0 mph, uphill, 3% grade 9.8
walking walking, for pleasure, work break 3.5
walking walking, grass track 4.8
walking walking, normal pace, plowed field or sand 4.5
walking walking, to work or class ( 015) 4.0
walking walking, to and from an outhouse 2.5
walking walking, for exercise, 3.5 to 4 mph, with ski poles, Nordic walking, level, moderate pace 4.8
walking walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace 9.5
walking walking, for exercise, with ski poles, Nordic walking, uphill 6.8
water activities canoeing, on camping trip ( 270) 4.0
water activities canoeing, harvesting wild rice, knocking rice off the stalks 3.3
water activities canoeing, portaging 7.0
water activities canoeing, rowing, 2.0-3.9 mph, light effort 2.8
water activities canoeing, rowing, 4.0-5.9 mph, moderate effort 5.8
water activities canoeing, rowing, kayaking, competition, >6 mph, vigorous effort 12.5
water activities canoeing, rowing, for pleasure, general ( 250) 3.5
water activities canoeing, rowing, in competition, or crew or sculling ( 260) 12.0
water activities diving, springboard or platform 3.0
water activities kayaking, moderate effort 5.0
water activities sailing, boat and board sailing, windsurfing, ice sailing, general ( 235) 3.0
water activities sailing, in competition 4.5
water activities sailing, Sunfish/Laser/Hobby Cat, Keel boats, ocean sailing, yachting, leisure 3.3
water activities skiing, water or wakeboarding ( 220) 6.0
water activities jet skiing, driving, in water 7.0
water activities skindiving, fast 15.8
water activities skindiving, moderate 11.8
water activities skindiving, scuba diving, general ( 310) 7.0
water activities snorkeling ( 310) 5.0
water activities surfing, body or board, general 3.0
water activities surfing, body or board, competitive 5.0
water activities paddle boarding, standing 6.0
water activities swimming laps, freestyle, fast, vigorous effort 9.8
water activities swimming laps, freestyle, front crawl, slow, light or moderate effort 5.8
water activities swimming, backstroke, general, training or competition 9.5
water activities swimming, backstroke, recreational 4.8
water activities swimming, breaststroke, general, training or competition 10.3
water activities swimming, breaststroke, recreational 5.3
water activities swimming, butterfly, general 13.8
water activities swimming, crawl, fast speed, ~75 yards/minute, vigorous effort 10.0
water activities swimming, crawl, medium speed, ~50 yards/minute, vigorous effort 8.3
water activities swimming, lake, ocean, river (s 280, 295) 6.0
water activities swimming, leisurely, not lap swimming, general 6.0
water activities swimming, sidestroke, general 7.0
water activities swimming, synchronized 8.0
water activities swimming, treading water, fast, vigorous effort 9.8
water activities swimming, treading water, moderate effort, general 3.5
water activities tubing, floating on a river, general 2.3
water activities water aerobics, water calisthenics 5.5
water activities water polo 10.0
water activities water volleyball 3.0
water activities water jogging 9.8
water activities water walking, light effort, slow pace 2.5
water activities water walking, moderate effort, moderate pace 4.5
water activities water walking, vigorous effort, brisk pace 6.8
water activities whitewater rafting, kayaking, or canoeing 5.0
water activities windsurfing, not pumping for speed 5.0
water activities windsurfing or kitesurfing, crossing trial 11.0
water activities windsurfing, competition, pumping for speed 13.5
winter activities skating, ice dancing 14.0
winter activities skating, ice, 9 mph or less 5.5
winter activities skating, ice, general ( 360) 7.0
winter activities skating, ice, rapidly, more than 9 mph, not competitive 9.0
winter activities skating, speed, competitive 13.3
winter activities ski jumping, climb up carrying skis 7.0
winter activities skiing, general 7.0
winter activities skiing, cross country, 2.5 mph, slow or light effort, ski walking 6.8
winter activities skiing, cross country, 4.0-4.9 mph, moderate speed and effort, general 9.0
winter activities skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort 12.5
winter activities skiing, cross country, >8.0 mph, elite skier, racing 15.0
winter activities skiing, cross country, hard snow, uphill, maximum, snow mountaineering 15.5
winter activities skiing, cross-country, skating 13.3
winter activities skiing, cross-country, biathlon, skating technique 13.5
winter activities skiing, downhill, alpine or snowboarding, light effort, active time only 4.3
winter activities skiing, downhill, alpine or snowboarding, moderate effort, general, active time only 5.3
winter activities skiing, downhill, vigorous effort, racing 8.0
winter activities skiing, roller, elite racers 12.5
winter activities sledding, tobogganing, bobsledding, luge ( 370) 7.0

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