activity points for free weights? running?

[tryin' again]

Hey all,

I'm wondering what activity points I should count for the activity I'm doing. I'm doing a weight lifing routing, (5 and 10lb dumbells) which takes me about 25 minutes. I'm definitely gaining muscle mass, and I work until I'm fatigued, but I don't sweat doing it!
When I run/walk, however, I do work up a sweat! ;) I run/ walk for about 25-30 minutes. My weight is 164.

Thanks!

[girlinmotion]

I count weightlifting as a light intensity activity.
I count walking as light-moderate, running as high. To determine how your run/walk should rate, one way is to check your heart rate at the beginning, middle and end of your workout. It's likely that a run walk is moderate, unless you are running 10 walking 1 minute or something like that.

Here's an approximate heart rate methodology:
Determine your maximum heart rate:
MHR=220-your age [beats per minute]
During your workout, determine your heart rate in beats per minute. Easiest way? Use a stop watch and count your pulse (try finger on your neck) over 10 seconds..

Now here's where the math comes in:
High intensity means >75% MHR
Moderate intensity = 60-75% MHR
Light intensity = 50-60$ MHR

Determine how many beats per 10 seconds that would be for you before you head out. Then when you are out for your run/walk you can check your pulse and find out whether you are low, moderate, or high intensity.

To determine the APs, use your slider. If you don't have a slider, here's the values to plug into your calculator or spreadsheet:
Light APs=0.000232 x minutes x weight in pounds
Moderate APs=0.000327 x minutes x weight in pounds
High APs=0.000808 x x minutes x weight in pounds

I hope that helps!

[raidermom]

Here is a link to download a points/AP calculator for your computer desktop......

Calculator (http://users.dcr.net/~chefling/ww/wwtools.html)

[ April 27, 2004, 05:22 PM: Message edited by: raidermom ]

[tryin' again]

Thanks Raidermom and Girlinmotion!

Your input was very helpful. Also, motivating to see other women go from inactive to athletic!!