CALCULATE YOUR FIT INDEX
| Intensity | Conditioning Exercise | Sports & Recreational Activities | |
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| Cycling - < 12 mph pace | Archery | |
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| Weightlifting - moderate effort | Basketball - shooting baskets | |
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| Stationary cycling - light effort | Bowling | |
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| Rowing - light effort | Fencing | |
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| Calisthenics | Golf | |
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| 4 | Stretching / Yoga | Gymnastics | |
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| Rowing machines - light effort | Horseback riding | ||
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| Water aerobics or water exercise | Baseball | |
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| Aerobic dancing - low impact | Softball | |
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| Jogging - < 5.0 mph | Tai Chi | |
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| Walking - > 2.5 mph | Volleyball - competitive | |
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| Swimming - leisurely | Wrestling - competitive | |
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| Rollerblading - leisurely | Ice Skating - < 9 mph | |
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| Time | Duration |
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445 minutes or more
330 to 44 minutes
215 - 29 minutes
1 | less than 15 minutes |
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