Table 1.
Exercise schedule.
|
PA self-report |
Perceived exertion rating (6–20 RPE scale) |
Intensity | Absolute intensity | Example of home-and-outdoor exercise (Healthy adults ≥18 years) | |||||
|---|---|---|---|---|---|---|---|---|---|
| IPAQ zone | RPE | Level of exertion | Level zone | METs | Cardiorespiratory endurance exercise | Resistance (Strength) Exercise | |||
| Body zone | Exercise | Exercise per level of intensity | Assisted equipment or resistance applied | ||||||
| Inactive (I) (<600 MET-Min week-1) |
<9 | Very light | Very light | <3.0 | Walking, 1.7 mph (2.7 km/h), level ground (2.3 METs); Walking, 2.5 mph (4 km/h) (2.9 METs) Bicycling, stationary, 50 watts (3.0 METs); Calisthenics, home exercise, light or moderate effort (3.5 METs) | Upper body | Push-ups | LI: Wall push-ups | Mat |
| LMA: Push-ups on knees | |||||||||
| LA: Basic Push-ups (or advanced) | |||||||||
| 9–11 | Very light-fairly light | Light | 3.1–4.0 | Triceps extension | LI: Low | Elastic band (Therabands) | |||
| LMA: Medium | |||||||||
| LA: High | |||||||||
| Shoulder press | LI: Low | Elastic band (Therabands) | |||||||
| LMA: Medium | |||||||||
| LA: High | |||||||||
| Moderate Active (MA) (≥600 as <3000 MET-Min week-1) |
12–14 | Fairly light to somewhat hard | Moderate | 3.0–5.9 | Bicycling, stationary, 100 watts (5.5 METs); Walking 3.0 mph (4.8 km/h) (3.3 METs); Calisthenics, home exercise, light or moderate effort (3.5 METs); Walking 3.4 mph (5.5km/h) (3.6 METs) | Lower body | Squats | LI: Bodyweight squat | Mat |
| LMA: Squat jump | |||||||||
| LA: Single leg squat | |||||||||
| Walking lunges | LI: Slider revers lunge | Mat | |||||||
| LMA: Pendulum lunge | |||||||||
| LA: Skater squat | |||||||||
| Side-lying hip abduction | LI: Low | Elastic band (Therabands) | |||||||
| LMA: Medium | |||||||||
| LA: High | |||||||||
| Calf-raise | LI: Seated calf raise | Mat | |||||||
| LMA: Single-leg standing calf raise with assistance | |||||||||
| LA: Sigle-leg standing calf raise | |||||||||
| Bridge | Li: Basic bridge (two legs) | Elastic band (Therabands) | |||||||
| LMA: Single leg bridge | |||||||||
| LA: Swiss ball bridge | |||||||||
| Active (A) (≥3000 MET-Min week-1) |
15–17 | Somewhat hard to very hard | Vigorous | 6.0–8.7 | Jogging, general (7.0 METs); Calisthenics (e.g., push-ups, sit-ups, pullups, jumping jacks), heavy, vigorous effort (8.0 METs); Running jogging, in place (8.0 METs) | Abdominal and core | Crunches | LI: Basic crunches LMA: Crunches reverse |
Mat |
| LA: Bicycle crunches | |||||||||
| Plank | LI: Plank with both Knees Bent | Mat | |||||||
| LMA: Plank full | |||||||||
| LA: Plank with legs lifts (or advanced) | |||||||||
| Bird dog | LI: Twisted bird dog | Mat | |||||||
| LMA: Basic bird dog | |||||||||
| LA: Bird dog pushup | |||||||||
MET-min, metabolic equivalents (MET) of energy expenditure for a physical activity performed for a given number of minutes (min), calculated as MET × mins; LI, Level Inactive; LMA, Level Moderate Active; LA, Level Active.