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The goal of people who follow Cooper’s aerobic points system is to earn at least 30 aerobic points per week. The following are some examples of how you can earn aerobic points. Take the Cooper challenge and see if you earn 30 points over one week.

ActivityAerobic points earned
Aerobic dance and other exercise programs conducted to music 1 point for every 5 minutes
Circuit weight training 0.84 points for every 5 minutes
Cross-country skiing 1.5 points for every 5 minutes of skiing
Fencing 1 point for every 10 minutes
Football 0.5 points for every 5 minutes of actual play
Golf (no motorized cart) 1.5 points per 9 holes
Handball, racquetball, squash, basketball, soccer, hockey, or lacrosse 0.75 points per 5 minutes; do not count breaks and time-outs
Ice or roller skating 1.13 points for every 15 minutes, for speed skating triple the point value
Mini-trampoline 1.25 points for every 5 minutes
Super circuit weight training 1.3 points for every 5 minutes
Tennis or badminton (doubles) 0.38 points per 15 minutes
Tennis or badminton (singles) 0.33 points per 5 minutes
Volleyball 0.33 points for every 5 minutes
Waterskiing and downhill snow skiing 0.5 points for every 5 minutes of actual skiing
Wrestling or boxing 2 points for every 5 minutes



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