An Aerobic mile is a measure of exercise energy expended that is equal to jogging one mile. Please use this chart to help you to convert your activity into miles in order to record them on your official mileage log. Activity Minutes to equal one Aerobic Mile: Aerobic exercise to music Backpacking Basketball Bicycling Calisthenics (continuous / moderate) Canoeing / rowing Cycling, stationary (4, 6, 8 METS) Football, touch Gardening, active Hiking, cross country & hills Golfing, carry bag or pulling cart Jogging / Running Mountain climbing Racquetball, handball, squash Rope skipping SCUBA diving Skating Skiing, cross country Skiing, down hill Soccer Stair or bench stepping Stationary bicycle Swimming Table tennis Tennis Volleyball Walking Water skiing Weight Training
Easy 30 min. 15 20 18 30 20 16 20 60 20 30 12 15 20 11 20 20 17 20 15 15 16 24 60 20 20 24 20 30
Moderate 20 min. 12 12 14 20 15 13 15 40 15 25 10 12 15 10 15 15 12 15 12 13 13 16 30 15 15 20 15 20
Vigorous 15 min. 10 10 10 15 12 11 12 30 12 20 8 10 10 8 10 12 8 12 10 11 11 12 20 11 12 15 12 15
Aerobic miles are a way to measure the energy output in a number of different activities. An aerobic mile is equivalent to the energy expended in jogging one mile. As you can see by this chart, three hours of moderate gardening will give you the same aerobic workout as jogging three miles.