Introduction
METs, or metabolic equivalents, serve as a measurement of the energy your body expends during various activities. They quantify the intensity of physical activities by comparing them to your resting metabolic rate (RMR). This article explores what METs are, how they are calculated, and how they can assist you in achieving your fitness goals.
What Is a MET?
A MET represents the energy you use while sitting at rest. It is a ratio of your working metabolic rate to your resting metabolic rate. For instance:
- 1 MET: Energy expended while sitting still.
- 4 METs: An activity that requires four times the energy of sitting still, such as brisk walking.
How Are METs Calculated?
METs are determined based on oxygen consumption. One MET equals approximately 3.5 milliliters of oxygen consumed per kilogram of body weight per minute. For example, a person weighing 160 pounds (72.5 kg) consumes about 254 milliliters of oxygen per minute at rest. Energy expenditure can vary based on factors like age, fitness level, and body weight.
Examples of MET Values for Activities
Activities are classified into light, moderate, and vigorous intensity based on their MET values:
- Light (< 3 METs): Sitting at a desk (1.3 METs), washing dishes (2.2 METs), or slow strolling (2.0 METs).
- Moderate (3–6 METs): Brisk walking (5 METs), housework (3.5 METs), or leisurely swimming (6 METs).
- Vigorous (> 6 METs): Running at 7 mph (11.5 METs), singles tennis (8 METs), or competitive soccer (10 METs).
Setting MET Goals
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise weekly, which translates to about 500 MET minutes per week. You can achieve this through a combination of moderate and vigorous activities, depending on your fitness level and preferences.
METs and Calories
METs can also be used to estimate calorie burn. The formula is:
Calories burned per minute=METs×3.5×body weight (kg)/200\text{Calories burned per minute} = \text{METs} \times 3.5 \times \text{body weight (kg)} / 200
For example, a 160-pound person playing singles tennis (8 METs) for an hour would burn approximately 613 calories.
Why Are METs Useful?
METs provide a standardized method to measure activity intensity, helping you to:
- Plan workouts tailored to your fitness objectives.
- Track energy expenditure during exercise.
- Estimate calorie burn for effective weight management.
Conclusion
METs are a valuable tool for understanding and managing your physical activity. Whether your goal is to enhance cardiovascular health, lose weight, or simply stay active, tracking METs can help you measure progress and set achievable targets. Aim for at least 500 MET minutes per week through enjoyable activities, and remember that consistency is essential for long-term health benefits.