Beginner’s Guide to Hot Yoga


Hot yoga means sweating
Hot yoga means sweating

You probably wouldn’t be reading this unless you or someone you know is interested in taking your first hot yoga class. Or maybe you’ve already taken a couple of classes and that has peaked your interest to find out more about hot yoga. If you haven’t yet, you should read my post about the different types of hot yoga classes in the yoga market place these days.

If you’re looking to try a hot yoga class the most accessible way for many people is to find a studio nearby that offers hot classes. Location and convenience is an important factor when you’re starting anything new. You’re just more likely to go if it’s easy to get to with convenient class times that suit your schedule.

I started  hot yoga classes at my local studio and that was perfectly fine for me as a beginner. Now, I’m willing to travel a little further to go a studio that is dedicated to hot yoga. You will know when and if you are ready for that. For more information about two styles of dedicated hot yoga series please see my review Bikram vs Moksha.

So, dear hot yoga beginner, let’s arm you with some information to give you the best start possible in your first hot yoga class and beyond.


Just kidding, please use tissues!
Just kidding, please use tissues!
  1. Make sure you arrive about 20 min ahead of class time.
  2. Pre-hydrate. No one ever told me this until much later and I wish I had known better. Drink at least a litre of water 30 min-1 hour prior to class.
  3. Eat a light snack about 1 hour before class, a piece of fruit, small sandwich, snack bar, etc.
  4. Make sure you don’t eat a large meal closer than 2 hours before class.
  5. Clean your nostrils. No, I mean it. It really helps your breathing once you’re in the class. Those of us who have been through traditional style of yoga teacher training will fondly recall the lessons on the “Neti-pot”. Beginners, if you don’t know what a neti-pot is, you won’t need to, I digress.
  6. Wash any make up, sunblock or moisturizer off your face and chest as these products can run into your eyes along with your sweat and may cause your eyes to burn.


Ladies Yoga Wear:  Sleeveless, stretchy tank style top or sports bra, stretchy shorts with a deep crotch or yoga pants

Mens Yoga Wear:  Luckily you can go topless. Bike style shorts or Underarmour.

What NOT to wear: Loose gym shorts with or without netting. There are alot of forward folds, you may unknowingly expose people behind you to an “eyeful”. Gym shorts with a netting inside will restrict your movement in the standing series of postures. Loose tops on ladies will have the girls spilling out during forward folds, as said there are a whole lot of those.

Stuff you need: A water bottle, insulated stainless or glass, plastic is not recommended for hot yoga. A good mat, rent one from your studio if you don’t have one. Don’t buy a higher end mat until you’ve practiced for at least 30 days and determined that hot yoga is indeed up your alley. 2 towels, one to lay on your mat and one to shower with afterwards.


  1. Before the class begins take Savasana (Corpse Pose), with your feet pointing to the back of the class (lay in the direction everyone else is laying in). Breathe naturally and enjoy the heat. If the class is crowded, pull in your wings!
  2. For at least the first few classes choose a spot nearer to the back of the class so you can see what the other participants are doing.
  3. Place your mat in a position that allows you to have at least a partial view of yourself in the mirror and don’t place your mat directly smack dab in front of someone else’s mat eliminating their view!
  4. Try to do a “single entry”. That means go in and stay in, not in and out to get water, have a chat, go pee, etc. Do everything you need to do before you go in, then stay in. This helps the room retain the heat and courteous for the practitioners who arrive early just to enjoy their pre-class Savasana.
  5. Once in the hot room, silence is usually observed until the teacher enters.


  1. Breathe, make this your #1 focus. In and out THROUGH THE NOSE, unless otherwise instructed by the teacher.
  2. Listen to the teachers instructions and watch the people in the front row, they’re usually the more experienced participants.
  3. As a beginner don’t try too hard to keep up. Rest when you want. Take a kneeling position to rest if you’re just tired or take child’s pose, then Savasana if you really need to.
  4. Resist the urge to leave the room, even if you need to lay down for most of the class, just remaining in the hot room for the whole class is the end goal the first few times.
  5. If you start to feel dizzy, don’t try to leave the room quickly because you could fall over. Stay on your mat, take a kneeling pose first, concentrate on breathing in and out through your nose, if you feel you need to go to child’s pose, then take Savasana if your body tells you that’s what you  need. If, after the dizziness subsides you really do need to leave, then do so for a few minutes, once your heart rate calms down, GO BACK IN.
  6. If you feel nauseous, don’t be shy, let the teacher know and they will assist you.


Replenish Electrolytes
Replenish Electrolytes
  1. Re-hydrate and replenish electrolytes. Lemon water (or a small chunk of himylayan salt in your water), unsweetened coconut water or kombucha are all good choices.
  2. Now you can eat a healthy meal, you’ve earned it!
  3. Book your next class right away. In order to feel the full benefits of hot yoga you should try to go to at least 3 classes the first week. Even if the first class is a challenge you may feel quite different after the 3rd class. Like anything else, you should give hot yoga a chance to produce positive effects (although I personally did feel fantastic after my very first hot yoga class).
  4. Wash your mat and use a mat spray, then hang it to dry. If you don’t it’ll get funky on you.


No, it won’t be for everyone. Nothing is good for everyone. You know you, you know your body, you know your health history. So, use your common sense. If you try it out for a couple of weeks and it doesn’t make you feel good or you don’t see the benefits, maybe it’s not for you. Just because everyone and their down dog are into hot yoga doesn’t necessary mean it’s the right thing for you. Only you can decide that. And if you decide hot yoga’s not your fancy then check out NOT HOT YOGA.


Hot Yoga During Pregnancy
Hot Yoga During Pregnancy

Please talk to your doctor about this and/or discuss with the manager of the studio you’re going to. I’ve seen over the years at least a dozen different pregnant ladies practicing hot yoga right up to full term, always adjusting their postures accordingly and never seen or heard of any negative effects on those particular pregnancies (gone to a few yoga baby showers!). However, every woman and every pregnancy is unique and what one pregnant woman can do isn’t any indication that it’s ok for every other pregnant woman to follow suit. At bare minimum you will need to have proper instruction about how and when to adjust the postures to suit the various phases of your pregnancy. Some postures are absolutely not suitable for a pre-natal practice regardless of whether it is a hot class or not. Please remember that even though you are the one attending the class (which may feel good to you) your unborn baby may be affected differently and cannot exactly voice their opinion yet!

I will say that I love seeing the beauty of those glistening bellies practicing along side me, it’s a testament to the fact that women can be at their strongest, and triumphantly active during these nine special months. Both my boys were born before my “yoga revolution” but I swam 40 laps every other night during both pregnancies up until the week of delivery and there were people who thought I was crazy doing that. Both my boys today are robust specimens of perfect health, so to say I believe in staying active during pregnancy is an understatement. But just to reiterate, please seek the advice of your health care professional before participating in hot yoga during your pregnancy. If you have specific questions regarding practicing Bikram yoga or Moksha yoga during your pregnancy, I touch on this in my review Bikram vs Moksha.

Also, check out → 21 HOT YOGA Q & A.

In the meantime, if you have other questions that aren’t answered here…your comments are welcome, please leave them in the box below.

Regards, Connie.




Bikram VS Moksha

Hot yoga means sweating

Bikram vs Moksha – A Comparison512px-Yogahands

Comparing Bikram vs Moksha yoga is a little like comparing fraternal twins. Both practices are grown from the same root (hatha yoga) and also connected in other ways. After practicing Bikram yoga for 4 years followed by Moksha yoga for the last 7 months I now have enough insight on both sides to do a comparison. I have read other online reviews on this subject and some bloggers are simply regurgitating what they’ve read in other online reviews or they have a strong bias or affiliation with one or the other of these practices. I do not. I am a Hatha Yoga teacher, but not a hot yoga teacher. My viewpoint for this post is strictly as a practitioner and hot yoga enthusiast.

If you haven’t already done so, you can go to the individual reviews of each practice for the facts and ratings of both Moksha (Moda) yoga and Bikram yoga. This post is strictly a comparison post with the view to provide some clarity for people wanting to start practicing hot yoga and trying to choose between these two big players in the hot yoga marketplace.

Are Bikram and Moksha are related?

At the most basic level both practices are based on traditional Hatha yoga postures. On a more interesting note, the founders of Moksha yoga were both trained Bikram yoga instructors prior to their incarnation as founders of their own regime. Does this make Moksha yoga a watered down version or worse yet, an altered plagerization of the Bikram series?

Moksha, Bikram, both include this posture
Moksha, Bikram, both include this posture

I have pondered this carefully and for me the answer is no. Bikram did not invent any of the 26 postures in the Bikram yoga practice. He simply put them in a certain order and added heat and humidity to the mix. It was a serendipitous recipe for Bikram, combined with the age old lucky strike of ‘the right time and place’, the practice was embraced and he now has over 1000 franchises bearing his name. I believe that the Moksha founders did have the Bikram practice in mind when they designed their series. They took what was there and changed it to suit the masses, keeping some aspects of the series and changing others so the entire series would be more accessible to the beginning or average yogi. There would have been nothing to stop Bikram from doing this himself. Yet he did not, so really at some point someone had to. Then along came Moksha.

What is Bikram – What is Moksha

A comparison…

The Practice 

Bikram: This practice is more difficult, the teachers “dialogue” is unforgiving, urging participants to push further, try harder, hold poses longer. All classes are 90 minutes, which is a long time in a room that is hotter and more humid than most other hot yoga rooms. Each posture is repeated so just when you think you can’t do the posture again, you have to. In my opinion the Bikram series is not suitable for an absolute beginner, although they claim it is. It is gladly embraced by more experienced hot yogis the world over.

Moksha (Moda): Definitely the easier yoga series. The teachers are very careful not to push the participants to do anything outside of their comfort zone. Quite the opposite mentality to Bikram, and likely designed to be that way. Most classes are 60 minutes, with some longer class options. Different class types offered, some studios even offer non-heated classes. The average participant is at beginner to intermediate level.

The Instruction

bikram training2Bikram: The teachers have been put through the ringer, so to speak. Nine weeks of grueling training presided over by the man himself (Bikram Choudhury). The training costs an arm and a leg. Of the roughly 30 some odd Bikram instructors I have met and taken classes with, I would say about 50% of them fall in the “edgy” category. To me “edgy” does not have a negative connotation. It means the instructors have interesting personalities and quirks, despite teaching from a scripted “dialogue”. I’ve met the odd warm and fuzzy Bikram teacher, but they are in the minority. There is a cult like quality amongst the teachers who are often quoting or telling stories about Bikram. That they are teaching from a script written by Bikram speaks to the level of dedication and belief they have of the power of the practice. I found certain phrases from the dialogue to be annoying (“now fold together like a japanese ham sandwich” -really?) but as a participant I found it generally worked well. Also, I would often see teachers practicing in the room with me when not teaching which is again a testament to their dedication to practice what they teach. Still, generally, the nature of the scripted practice means you get a consistent work-out, fairly comprehensive safety tips, and it doesn’t matter who the instructor is, you can depend on the same 26 x 2 postures time after time.

Moksha (Moda): Moksha trainingThe teachers all have a Moksha yoga basic training, 1 month long, then they are assigned to one of the franchise locations to complete the next 11 months of training, somewhat like a practicum or a stage. Moksha teachers are actually warm and fuzzy. They all talk in a very mindful manner and since they do not use an actual script, there is the opportunity for them to interject their philosophies of life, yoga, and other subjects once in awhile. Bikram teachers do this too but sooner or later have to get back to the script so it’s not as prevalent. For me the yoga, the breath, and the heat is what brings me to a spiritual place. I tend to tune out when the philosophizing starts. One thing I’ve noticed about some Moksha teachers is their tendency to speak very very slowly, enunciating each syllable of each word. This drives me a little batty because it sounds somewhat inauthentic. I have a post touching on the subject of “the authentic voice” in the teacher’s corner page.

The Operations

Bikram LA

Bikram: I have been inside 5 different Bikram locations. One word: Spartan. Just like the many of their teachers, these places are not warm and fuzzy. Comparing the 3 main studios I attended, the classes at first location still had carpets in the hot room (which frankly is pretty gross) which is the main reason I went to the 2nd location, which was ok, but it had open showers which brought back memories of grade 7 (not a good year for me). None of these locations were places I liked to hang out in after I was done class, ever. The facilities range from adequate to in need of maintenance. If you’re looking to get comfy Bikram yoga isn’t too conducive to that. The staff at every location I’ve been are rather perfunctory which for me is not an issue. I go, I do my yoga, I shower, I leave. If you’re a member some (but not all) Bikram locations offer a free first class if you bring friends or family (sometimes they provide a mat and towel also), which is a very nice offer, that I’ve taken advantage of several times. For more details about the Bikram practice, the studios, the negatives and positives please see my specific review of Bikram Yoga.

Moksha (Moda):

Moksha "Inviting"

Each franchise is individually owned so the vibe of each location can be very different. However, I’ve visited 3 Moksha different locations so far and they were all very inviting. They all have a common area where people can and do gather, sip tea, have a chat both before and after their classes. Teachers, studio owners, and students all mix and mingle. In my studio there is always tea and sometimes people bring treats to share. I never expected to, but I’ve made some pleasant acquaintances in a few short months. The staff are very engaged and do a great job remembering everyone’s names, which is part of what creates the “community” feeling of Moksha yoga. They have an “ambassadors” program allowing select individuals help out in exchange for free class and merchandise benefits. The changing facilities are excellent, spotless, and very well maintained. Operations wise Moksha definitely wins hands down over Bikram. For more details about the Moksha practice, the studios, the negatives and positives please see my specific review of Moksha Yoga also known as Moda Yoga

Which is better Bikram or Moksha?

Full disclosure, I actively practice both Moksha and Bikram yoga. I go to Moksha for my everyday practice and I top up at Bikram when I’m needing the extra “jolt”. Lately that’s been once or twice a month. But If I had to choose one or the other, it would be …. drum roll please …. Moksha, pretty much hands down.

That’s all folks for the comparison of Moksha vs Bikram. For more information about the basics of hot yoga please see click on → Types of Hot Yoga ←.

Comments are welcome, please leave them in the box below. Regards, Connie



Hot Yoga for Weight Loss

Weight loss from hot yoga

Is hot yoga good for weight loss?

The short answer is yes, hot yoga does benefit weight lossFat belly

Hot yoga can definitely help with weight loss but there are some caveats. You won’t lose anything with any activity if you only do it once or twice a week. That goes for any form of exercise, and hot yoga isn’t any different. The inches aren’t going to melt off just from the mere fact that you’re sweating and exercising in the hot room. The good news is that over the years I’ve borne witness to many a hot yoga loser, weight loser, that is. I’ve seen people transformed over a few months in both Bikram and Moksha yoga. Still, if you’re expecting an easy weight loss solution, this isn’t it. Sorry to burst your bubble. However, hot yoga does benefit weight loss, and I can personally attest to that.

About my hot yoga weight loss story

Ancient Scale
Ancient Scale

Here’s my experience of weight loss with hot yoga. When I first began practicing yoga 8 years ago it was at a local studio nearby. I was working full time at a high stress job at the time and started to notice that my waistline was, well, disappearing. I had gained about 5 pounds per year for about 3 years in a row, which put me at 15 lbs more than what I was used to weighing. I have to guess that my ideal weight was always around 120 lbs @ 5’2″. I don’t believe in scales and I’ve never owned one. At the beginning yoga was purely an oasis for me. I didn’t consider yoga to be any kind of aerobic exercise or a “proper” work out. Except for the hot classes, they really got my heart going. Although I gravitated to the hot classes straight away, they didn’t have them every day and they weren’t always compatible with my schedule so I could only squeeze in 1, maximum 2 hot classes per week, even though I tried to go to yoga every other day. I also continued to go to step aerobics and cardio box classes at the community centre during my first two years practicing mostly non-heated yoga. I didn’t lose any weight during the first 2 years of practicing mostly non-heated yoga interspersed with the once or twice a week hot yoga class, topped up with aerobics classes at least once a week.

Talk about starting hot yoga with a bang

The deal was 30 days for 30 bucks at Bikram Yoga, so I jumped in with both feet. You can read a detailed review of Bikram yoga here. I had never been in a 90 minute class before, and certainly never practiced in such a hot room, plus the humidity was a brand new component. Funny thing is the first 7 days were relatively easy but every day after that was not easy. Maybe because it was July and somedays felt as hot outside as it did in the “Bikram torture chamber” but every day after the first week took a will of steel to get myself to the class. I’m glad I did because if I hadn’t of completed those 30 days I wouldn’t have gotten the final results. One very interesting surprise was that after every 90 minute class, I discovered I wasn’t hungry at all. Thirsty yes, but absolutely no desire to scarf back the nearest burrito which is how I usually felt after any 60 minute aerobics class. Taking into account you can’t really eat anything up to 2 hours before any yoga class (because you turn upside down quite a bit), I was thrown for a loop by my lack of munchies after the class. I did google this and found many blogs and chats that corroborated what I was experiencing. I also noticed a rise in my energy level and around day 10 the weight loss became noticeable.

Regular or hot yoga for weight loss – what’s the verdict?

Down Dog
Regular yoga effects on weight loss got you in  down dog mode?

I had not expected to lose any weight at all when I switched from regular to all hot yoga classes because I hadn’t lost any weight from my previous 2 years of practicing non-heated yoga. I had not expected hot yoga to be much different, only harder. But for me the hot yoga had a very different effect my body and I began to lose weight after the first week of daily classes. By the end of 30 days at Bikram yoga I lost approximately 10 lbs. Remember, I don’t own a scale, but even my stretchy pants were bagged out on me. My double chin took a vacation and my love handles did actually seem to melt. Important to note that during these 30 days of hot yoga I didn’t do any other kind of exercise at all. Firstly because the hot yoga took everything out of me and secondly 90 minutes in class, plus travel time to and from, then shower time added up to nearly 3 hours of my day. I had more than used up my “me” time that month. Once I had finished my 30 day “trial by fire” I got curious as to why I had lost weight in hot yoga and never lost any weight in 2 years of non-heated practice. One fact I researched was:

How many calories are burned in a Bikram class?

There are conflicting statistics on how many calories are burned in a Bikram class. The answer is somewhere between 600 and 1000 calories, dependent on the individual exertion rate, age, fitness level and other factors. I certainly felt like I burned a 1000 calories a class but even if it was only 600, my weight loss was the proof I needed to continue the practice indefinitely. That, and the way I felt after each class, which was simply fantastic. Scroll to the bottom of this post to see a comparison table of calories burned performing a variety of different activities.

After my initial 30 days of Bikram I settled into a regular practice of 2-3 Bikram classes for the next 4 years. I didn’t lose any more weight, but I did maintained the ten pounds I lost. Then, last year I stopped practicing yoga due to an injury (unrelated to yoga) and I gained back the 10 lbs over several months of a lower than usual level of activity.

Back to the drawing board

Or should I say back to the torture chamber. As my injury was healing, I decided to go back to Bikram and picked up my routine of 2-3 classes per week. I felt good but the 10 regained pounds would not budge. At around this time a friend of mine recommended two books for me to read, Thinner This Year and Younger Next Year. I read these books with interest and got 2 important takeaways. The author, Chris Crowley imposes a theory that strenuous aerobic exercise 2-4 times a week is not enough to offset any kind of weight gain in people over the age of 40. He is insistent that exercising 5-6 times a week is the only way to maintain youth, vitality and stave off the weight gain that begins after 40. Yup, 5-6 times a week, you read that right. The author goes on to back his theory with scientific data presented by two doctor/co-authors. Ok, are you with me here? First takeaway, exercise hard, 6 times a week if you are over 40 and want http://any chance of staying young and fit. Next is the theory that sitting still (i.e. in front of a computer or TV) for long periods of time sends a signal to your brain that it’s time to go into hibernation. Depression is tool of survival that enables you to be still, sleep and store fat over for the winter months. When you exercise you send a signal to your brain that you are in hunting and gathering mode, which is also happy spring mode. So, the second takeaway is either your body is in hunting mode moving forward or in hibernation mode storing fat getting ready for the famine. Again, all backed up by the doctor written chapters with scientific data. Those books got me thinking, I recommend you give them a read. I’m not in agreement with everything in these books and the style of writing is a little on the preachy side but they definitely challenged me to find out if there was some validity to what they presented.          CanadiansCLICK HERE ← to buy

What does this have to do with hot yoga effects on weight loss?

A lot, because I decided to increase my hot yoga practice to 5 times a week. Taking into account the takeaways from the two books by Chris Crowley and his doctor/co-authors, I was going to test out their theories with my hot yoga practice and try to kick start my weight loss efforts again. But logistically, I could not manage 5 x 90 minute classes every week. I worked full time, and like many busy women out there also have a home and family to take care of. The lack of shorter class options at Bikram meant I had to find an alternative.

Enter Moksha Yoga

Happy, hot yoga sweaty smile
I was apprehensive but excited to start a different type of hot yoga practice at Moksha Yoga but their introductory offer of $40 for a whole month of unlimited classes made it a no-risk option for me. The first month went by quickly, and I took full advantage of that month. I tried every type of class they had to offer. I attended 20 classes in the introductory month and then signed on for a monthly membership. To read more Moksha please click to my review of Moksha Yoga. http://In fact, I was enjoying myself so much at Moksha that I forgot about my resolve to lose the 10 lbs I’d lost and regained. I continued to practice and hit my goal of 5 times a week easily because there were many more time slots available than had previously been offered at Bikram. I had a lot more fun practicing hot yoga than ever before, and the weight loss slipped from the top of my mind. Until one day I put on a pair of jeans I had stuffed in the back of the cupboard (you can guess why) and they slid on and buttoned up. Didn’t even have to lay on the bed. I still don’t own a scale but now after 7 months of practicing hot yoga 5 times a week I have had to buy quite a few new pairs of pants that hug me better. Of course, then I had to know…

How many calories are burned in a Moksha class?

The amount of calories burned in Moksha classes differ. Most classes are 60 minutes, but they also offer 75 and 90 minute classes. Calories burned for a 60 minute class averages 440 and for a 90 minute class is 700. Again, depending on the individual, fitness level, age, and other factors. So, if Bikram (supposedly) burns more calories why when I was attending 2-3 classes per week didn’t I see any weight loss? Only when I did 30 days in a row did I initially lose. This brings me back to the theories in the Thinner This Year and Younger Next Year books. I wasn’t invested in those theories at all but like a curious bunny I had to try it out and see if it worked for me. It did work for me, and I am now a believer. The standard 2-3 times a week most people work out after the age of 40 just doesn’t cut it if you are looking to stay fit and functional ’til the very end, which you know I am.

How do I maximize the benefits of hot yoga for weight loss?

To maximize the benefits of hot yoga for weight loss you need to do more than just show up. The term “work to your edge” means just what it sounds like. Exert to the maximum extent of power you have by engaging all the muscles, moving that limb the extra inch to get into the edge of every pose. Holding the pose until you almost can’t. I see participants who barely break a sweat in class. If their goal is not to lose any weight but to simply enjoy the breathing and the communal feeling of the class then they are doing perfectly fine. But if your goal is weight loss in hot yoga, then you have to work it. If that sounds harsh, I don’t mean it to be. I do attend restorative and Yin classes periodically and I take full advantage of that time to relax and let go, but that’s not why I do hot yoga. Know your purpose and know what you have to do to achieve it. If it’s weight loss, that doesn’t just happen without setting a specific intention.

How exactly do I lose weight with hot yoga?

  1. Practice more than 3 times a week (preferably 5, especially if you’re over 40)
  2. Work at your edge during class
  3. Stay hydrated (ok that doesn’t make you lose weight but it keeps you healthy)

Finally, if you made it down this far, here’s an interesting table so you can compare calories burned by engaging in a wide assortment of sports.

Maybe hot yoga isn’t the way you want to lose weight

Fair enough, if you don’t enjoy hot yoga the way I do, it may sound like just plain hard work. Different strokes for different folks, especially if you think doing yoga in a room heated up over 100° sounds like it might GIVE you a stroke. Maybe give it a pass. But there’s more than one way. Take a look at this video, I’ve seen the product and it’s a very well thought out plan, simple to follow and effective way to tackle weight loss involving yoga, but not related to hot yoga at all. Fair warning, do not click on this unless you have a good 20 minutes to spend watching it. I found it a little repetitive but watch it to the end for the full effect Click Here for a non-hot yoga weight loss plan.

Calories Burned Various Activities

125 pound person 155 pound person 185 pound person
Gym Activities
Weight Lifting: general 90 112 133
Aerobics: water 120 149 178
Stretching, Hatha Yoga 120 149 178
Calisthenics: moderate 135 167 200
Riders: general (ie., HealthRider) 150 186 222
Aerobics: low impact 165 205 244
Stair Step Machine: general 180 223 266
Teaching aerobics 180 223 266
Weight Lifting: vigorous 180 223 266
Aerobics, Step: low impact 210 260 311
Aerobics: high impact 210 260 311
Bicycling, Stationary: moderate 210 260 311
Rowing, Stationary: moderate 210 260 311
Calisthenics: vigorous 240 298 355
Circuit Training: general 240 298 355
Rowing, Stationary: vigorous 255 316 377
Elliptical Trainer: general 270 335 400
Ski Machine: general 285 353 422
Aerobics, Step: high impact 300 372 444
Bicycling, Stationary: vigorous 315 391 466
Training and Sport Activities
Billiards 75 93 111
Bowling 90 112 133
Dancing: slow, waltz, foxtrot 90 112 133
Frisbee 90 112 133
Volleyball: non-competitive, general play 90 112 133
Water Volleyball 90 112 133
Archery: non-hunting 105 130 155
Golf: using cart 105 130 155
Hang Gliding 105 130 155
Curling 120 149 178
Gymnastics: general 120 149 178
Horseback Riding: general 120 149 178
Tai Chi 120 149 178
Volleyball: competitive, gymnasium play 120 149 178
Walking: 3.5 mph (17 min/mi) 120 149 178
Badminton: general 135 167 200
Walking: 4 mph (15 min/mi) 135 167 200
Kayaking 150 186 222
Skateboarding 150 186 222
Snorkeling 150 186 222
Softball: general play 150 186 222
Walking: 4.5 mph (13 min/mi) 150 186 222
Whitewater: rafting, kayaking 150 186 222
Dancing: disco, ballroom, square 165 205 244
Golf: carrying clubs 165 205 244
Dancing: Fast, ballet, twist 180 223 266
Fencing 180 223 266
Hiking: cross-country 180 223 266
Skiing: downhill 180 223 266
Swimming: general 180 223 266
Walk/Jog: jog <10 min. 180 223 266
Water Skiing 180 223 266
Wrestling 180 223 266
Basketball: wheelchair 195 242 289
Race Walking 195 242 289
Ice Skating: general 210 260 311
Racquetball: casual, general 210 260 311
Rollerblade Skating 210 260 311
Scuba or skin diving 210 260 311
Sledding, luge, toboggan 210 260 311
Soccer: general 210 260 311
Tennis: general 210 260 311
Basketball: playing a game 240 298 355
Bicycling: 12-13.9 mph 240 298 355
Football: touch, flag, general 240 298 355
Hockey: field & ice 240 298 355
Rock Climbing: rappelling 240 298 355
Running: 5 mph (12 min/mile) 240 298 355
Running: pushing wheelchair, marathon wheeling 240 298 355
Skiing: cross-country 240 298 355
Snow Shoeing 240 298 355
Swimming: backstroke 240 298 355
Volleyball: beach 240 298 355
Bicycling: BMX or mountain 255 316 377
Boxing: sparring 270 335 400
Football: competitive 270 335 400
Orienteering 270 335 400
Running: 5.2 mph (11.5 min/mile) 270 335 400
Running: cross-country 270 335 400
Bicycling: 14-15.9 mph 300 372 444
Martial Arts: judo, karate, kickbox 300 372 444
Racquetball: competitive 300 372 444
Rope Jumping 300 372 444
Running: 6 mph (10 min/mile) 300 372 444
Swimming: breaststroke 300 372 444
Swimming: laps, vigorous 300 372 444
Swimming: treading, vigorous 300 372 444
Water Polo 300 372 444
Rock Climbing: ascending 330 409 488
Running: 6.7 mph (9 min/mile) 330 409 488
Swimming: butterfly 330 409 488
Swimming: crawl 330 409 488
Bicycling: 16-19 mph 360 446 533
Handball: general 360 446 533
Running: 7.5 mph (8 min/mile) 375 465 555
Running: 8.6 mph (7 min/mile) 435 539 644
Bicycling: > 20 mph 495 614 733
Running: 10 mph (6 min/mile) 495 614 733
Outdoor Activities
Planting seedlings, shrubs 120 149 178
Raking Lawn 120 149 178
Sacking grass or leaves 120 149 178
Gardening: general 135 167 200
Mowing Lawn: push, power 135 167 200
Operate Snow Blower: walking 135 167 200
Plant trees 135 167 200
Gardening: weeding 139 172 205
Carrying & stacking wood 150 186 222
Digging, spading dirt 150 186 222
Laying sod / crushed rock 150 186 222
Mowing Lawn: push, hand 165 205 244
Chopping & splitting wood 180 223 266
Shoveling Snow: by hand 180 223 266
Home & Daily Life Activities
Sleeping 19 23 28
Watching TV 23 28 33
Reading: sitting 34 42 50
Standing in line 38 47 56
Cooking 75 93 111
Child-care: bathing, feeding, etc. 105 130 155
Food Shopping: with cart 105 130 155
Moving: unpacking 105 130 155
Playing w/kids: moderate effort 120 149 178
Heavy Cleaning: wash car, windows 135 167 200
Child games: hop-scotch, jacks, etc. 150 186 222
Playing w/kids: vigorous effort 150 186 222
Moving: household furniture 180 223 266
Moving: carrying boxes 210 260 311
Home Repair
Auto Repair 90 112 133
Wiring and Plumbing 90 112 133
Carpentry: refinish furniture 135 167 200
Lay or remove carpet/tile 135 167 200
Paint, paper, remodel: inside 135 167 200
Cleaning rain gutters 150 186 222
Hanging storm windows 150 186 222
Paint house: outside 150 186 222
Carpentry: outside 180 223 266
Roofing 180 223 266
Occupational Activities
Computer Work 41 51 61
Light Office Work 45 56 67
Sitting in Meetings 49 60 72
Desk Work 53 65 78
Sitting in Class 53 65 78
Truck Driving: sitting 60 74 89
Bartending/Server 75 93 111
Heavy Equip. Operator 75 93 111
Police Officer 75 93 111
Theater Work 90 112 133
Welding 90 112 133
Carpentry Work 105 130 155
Coaching Sports 120 149 178
Masseur, standing 120 149 178
Construction, general 165 205 244
Coal Mining 180 223 266
Horse Grooming 180 223 266
Masonry 210 260 311
Forestry, general 240 298 355
Heavy Tools, not power 240 298 355
Steel Mill: general 240 298 355
Firefighting 360 446 533

Comments are welcome, please leave them in the box below, Cheerio, Connie.