Cooper Aerobics Center - Radio Show Aerobics Point System

Nutritional Supplements

Start Strong, Finish Strong

Dr. Cooper's Aerobics Point System

Walking / Running

Distance Time Point Value

1.0 miles Over 20:01 0

20:00-15:01 1.0

15:00-12:01 2.0

12:00-10:01 3.0

10:00-8:01 4.0

8:00-6:41 5.0

6:40-5:44 6.0

Under 5:43 7.0

1.5 miles	Over 45:01	0
	45:00-30:01	0.5
	30:00-22:31	2.0
	22:30-18:01	3.5
	18:00-15:01	5.0
	15:00-12:01	6.5
	12:00-10:01	8.0
	10:00-8:35	9.5
	Under 8:34	11.0

2.0 miles	Over 40:01	1.0
	40:00-30:01	3.0
	30:00-24:01	5.0
	24:00-20:01	7.0
	20:00-16:01	9.0
	16:00-13:21	11.0
	13:20-11:27	13.0
	Under 11:26	15.0

2.5 miles	Over 50:01	1.5
	50:00-37:31	4.0
	37:30-30:01	6.5
	30:00-25:01	9.0
	25:00-20:01	11.5
	20:00-16:41	14.0
	16:40-14:19	16.5
	Under 14:18	19.0

3.0 miles	Over 1:00:00	2.0
	1:00:00-45:01	5.0
	45:00-36:01	8.0
	36:00-30:01	11.0
	30:00-24:01	14.0
	24:00-20:01	17.0
	20:00-17:01	20.0
	Under 17:09	23.0

3.5 miles	Over 1:10:01	2.5
	1:10:00-52:31	6.0
	52:30-42:01	9.5
	42:00-35:01	13.0
	35:00-28:01	16.5
	28:00-23:21	20.0
	23:20-20:01	23.5
	Under 20:00	27.0

4.0 miles	Over 1:20:00	3.0
	1:20:00-1:00:01	7.0
	1:00:00-48:01	11.0
	48:00-40:01	15.0
	40:00-32:01	19.0
	32:00-26:41	23.0
	26:40-22:53	27.0
	Under 22:52	31.0

4.5 miles	Over 1:30:01	3.5
	1:30:00-1:07:31	8.0
	1:07:30-54:01	12.5
	54:00-45:01	17.0
	45:00-36:01	21.5
	36:00-30:01	26.0
	30:00-25:44	30.5
	Under 25:43	35.0

5.0 miles	Over 1:40:01	4.0
	1:40:00-1:15:01	9.0
	1:15:00-1:00:01	14.0
	1:00:00-50:01	19.0
	50:00-40:01	24.0
	40:00-33:21	29.0
	33:20-28:35	34.0
	Under 28:34	39.0

6.0 miles	Over 2:00:01	5.0
	2:00:00-1:30:01	11.0
	1:30:00-1:12:01	17.0
	1:12:00-1:00:01	23.0
	1:00:00-48:01	29.0
	48:00-40:01	35.0
	40:00-34:19	41.0
	Under 34:18	47.0

7.0 miles	Over 2:20:01	6.0
	2:20-1:45:01	13.0
	1:45:00-1:24:01	20.0
	1:24:00-1:10:01	27.0
	1:10:00-56:01	34.0
	56:00-46:41	41.0
	46:40-40:01	48.0
	Under 40:00	55.0

8.0 miles	Over 2:40:01	7.0
	2:40:00-2:00:01	15.0
	2:00:00-1:36:01	23.0
	1:36:00-1:20:01	31.0
	1:20:00-1:04:01	39.0
	1:04:00-53:21	47.0
	53:20-45:44	55.0
	Under 45:43	63.0

9.0 miles	Over 3:00:01	8.0
	3:00:00-2:15:01	17.0
	2:15:00-1:48:01	26.0
	1:48:00-1:30:01	35.0
	1:30:00-1:12:01	44.0
	1:12:00-1:00:01	53.0
	1:00:00-51:27	62.0
	Under 51:26	71.0

10.0 miles	Over 3:20:01	9.0
	3:20:00-2:30:01	19.0
	2:30:00-2:00:01	29.0
	2:00:00-1:40:01	39.0
	1:40:00-1:20:01	49.0
	1:20:00-1:06:41	59.0
	1:06:40-57:10	69.0
	Under 57:09	79.0

Outdoor Cycling

Distance Time Point Value

2.0 miles Over 12:01 0

12:00-8:01 0.5

8:00-6:01 1.5

Under 6:00 2.5

3.0 miles	Over 18:01	0
	18:00-12:01	1.5
	12:00-9:01	3.0
	Under 9:00	4.5

4.0 miles	Over 24:01	0
	24:00-16:01	2.5
	16:00-12:01	4.5
	Under 12:00	6.5

5.0 miles	Over 30:01	2.0
	30:00-20:01	3.5
	20:00-15:01	6.0
	Under 15:00	8.5

6.0 miles	Over 36:01	2.7
	36:00-24:01	4.5
	24:00-18:01	7.5
	Under 18:00	10.5

7.0 miles	Over 42:01	3.4
	42:00-28:01	5.5
	28:00-21:01	9.0
	Under 21:00	12.5

8.0 miles	Over 48:01	4.1
	48:00-32:01	6.5
	32:00-24:01	10.5
	Under 24:00	14.5

9.0 miles	Over 54:01	4.8
	54:00-36:01	7.5
	36:00-27:01	12.0
	Under 27:00	16.5

10.0 miles	Over 1:00:01	5.5
	1:00:00-40:01	8.5
	40:00-30:01	13.5
	Under 30:00	18.5

11.0 miles	Over 1:06:01	6.2
	1:06:00-44:01	9.5
	44:00-33:01	15.0
	Under 33:00	20.5

12.0 miles	Over 1:12:01	6.9
	1:12:00-48:01	10.5
	48:00-36:01	16.5
	Under 36:00	22.5

13.0 miles	Over 1:18:01	7.6
	1:18:00-52:01	11.5
	52:00-39:01	18.0
	Under 39:00	24.5

14.0 miles	Over 1:24:01	8.3
	1:24:00-56:01	12.5
	56:00-42:01	19.5
	Under 42:00	26.5

15.0 miles	Over 1:30:01	9.0
	1:30:00-1:00:01	13.5
	1:00:00-45:01	21.0
	Under 45:00	28.5

20.0 miles	Over 2:00:01	12.5
	2:00:00-1:20:01	18.5
	1:20:00-1:00:01	28.5
	Under 1:00:00	38.5

Swimming

Distance Time Point Value

200 yards Over 6:41 0

6:40-5:01 1.25

5:00-3:21 1.67

Under 3:20 2.5

400 yards	Over 13:21	0
	13:20-10:01	2.5
	10:00-6:41	3.33
	Under 6:40	5.0

600 yards	Over 20:01	0
	20:00-15:01	3.75
	15:00-10:01	5.0
	Under 10:00	7.5

800 yards	Over 26:41	0
	26:40-20:01	6.0
	20:00-13:21	7.67
	Under 13:20	11.0

1000 yards	Over 33:21	0
	33:20-25:01	8.25
	25:00-16:41	10.33
	Under 16:40	14.5

1200 yards	Over 40:01	0
	40:00-30:01	10.5
	30:00-20:01	13.0
	Under 20:00	18.0

1400 yards	Over 46:41	0
	46:40-35:01	12.75
	35:00-23:21	15.67
	Under 23:20	21.5

1600 yards	Over 53:21	0
	53:20-40:01	15.0
	40:00-26:41	18.33
	Under 26:40	25.0

Rope Skipping

Time	70-90 rpm	90-110 rpm	110-130 rpm
5:00	1.5	2.0	2.5
10:00	3.0	4.0	5.0
15:00	5.5	7.0	8.5
20:00	8.0	10.0	12.0
25:00	10.5	13.0	15.5
30:00	13.0	16.0	19.0

Handball/Racquetball/Squash/Basketball/Soccer/Hockey/Lacrosse
     0.75 points per 5 minutes; do not count breaks and timeouts.

Golf (no motorized cart)
     1.5 points per 9 holes

Tennis/Badminton (Doubles)
     0.38 points per 15 minutes

Tennis/Badminton (Singles)
     0.33 points per 5 minutes

Waterskiing and Downhill Snow Skiing
     0.5 points for every 5 minutes of actual skiing

Cross Country Skiing
     1.5 points for every 5 minutes of skiing

Ice or Roller Skating
     1.13 points for every 15 minutes, for speed skating triple the point value

Volleyball
     0.33 points for every 5 minutes

Fencing
     1 point for every 10 minutes

Football
     0.5 points for every 5 minutes of actual play

Wrestling/Boxing
     2 points for every 5 minutes

Circuit Weight Training
     0.84 points for every 5 minutes

Super Circuit Weight Training
     1.3 points for every 5 minutes

Mini-trampoline
     1.25 points for every 5 minutes

Aerobic Dance and Other Exercise Programs Conducted to Music
     1 point for every 5 minutes

Schwinn Air-Dyne Ergometer (using arms and legs)

Work Load	Time
Work Load	5	10	15	20	25	30	35	40
1.5	0.7	1.4	2.1	2.8	3.5	4.2	4.9	5.6
2.0	1.0	2.1	3.3	4.2	5.2	6.3	7.4	8.4
2.5	1.4	2.9	4.4	5.8	7.2	8.7	10.2	11.6
3.0	1.9	3.9	5.8	7.8	9.8	11.7	13.6	15.6
3.5	2.5	5.0	7.5	10.0	12.5	15.0	17.5	20.0
4.0	3.2	6.3	9.4	12.6	15.8	18.9	22.0	25.2
4.5	3.8	7.7	11.6	15.4	19.2	23.1	27.0	30.8
5.0	4.6	9.3	14.0	18.6	23.2	27.9	32.6	37.2

If you do not find an activity that is applicable to your workout, aerobics points can be estimated by taking total caloric expenditure and dividing by 20.