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What are they? We've got the scoop. Health Conditions Discover Plan Connect. Medically reviewed by Daniel Bubnis, M. What is a MET? How are METs calculated? Examples of METs for various activities. Light Moderate 3. An activity that is 4 METs requires the body to use approximately four times as much oxygen than when at rest, which means it requires more energy and burns more calories.
Here are five things to understand about METs and how to use them when designing programs for your clients:. Researchers have assigned MET values for everything from many common types of exercise to relatively obscure activities like pulling a rickshaw.
For example, walking at a moderate pace of 2. Running at 7. By the way, pulling a rickshaw is 6. If you know the MET value of a physical activity, the duration of that activity and a little about the person participating in the activity, you can estimate how many calories a minute that individual should burn doing that activity.
Ask your client to pick a favorite physical activity or mode of exercise and plug the MET value into the formula below to see how many calories they burn per minute and whether or not hey should increase the level of intensity or duration to help achieve a specific goal like weight loss:. Using the formula, you can determine how long it would be necessary to perform a given activity to burn the equivalent of 1 pound of fat.
For example, using the example above, Shane would have to ride his bike at 12 mph, which burns If his goal is to lose 10 pounds of body fat, he will have to cycle for 2, minutes or 47 hours, which is more than the equivalent of a full week of work. Sit or stand? Many organizations are starting to realize the health benefits of providing employees with standing desks. Using the MET values for sitting and standing, we can see that Shane can burn almost 30 percent MORE calories by simply standing instead of sitting for one hour.
Taking it a step further, we can see that it will take Shane about 1, minutes approximately 21 hours of standing to burn 1 pound of fat. If you want to help your clients maximize their energy expenditure, look at their activities of daily living to see which ones burn the most calories. Doing chores, while not exactly fun, can be physically demanding and an excellent way to burn additional calories without having to carve out time for a separate exercise session.
However, they still can be helpful in planning more efficient workouts and estimating how many calories are being used during a wide range of activities, including yard work, running errands or hitting the gym for your favorite workout. Learn more. Sign up to receive relevant, science-based health and fitness information and other resources. If your goal is to lose weight or simply to get into a healthier lifestyle, here is how our calculator could help you:.
We all know how hard it is to maintain an exercising routine, especially if you are just starting out.
When people start exercising, they usually get too focused on the outcome and forget about the process. But what does that mean? It means that the person is so focused on the end-goal that they forget that in order to reach it, it must be something attainable and enjoyable. Not everyone likes to be on a treadmill or the elliptical machine for hours. If you want exercise to become a habit, you must first choose an activity you enjoy.
With our calculator you can find a comprehensive list of any imaginable physical activity, along with how many calories you are burning when performing the chosen activity. So if your goal is to have a caloric deficit to lose some weight, our calculator will help you achieve your goals faster. Let's say you exercise regularly and would like to maintain a healthy lifestyle throughout your life to reduce the risk of a cardiovascular disease.
The information provided here could also help you achieve that goal. According to the Physical Activity Guidelines for Americans, it is recommended that adults complete between to min of moderate-intensity activity or 75 to min of vigorous-intensity activity.
But how does it translate to MET values? The same guidelines classify physical activity intensity utilizing MET values. An activity is classified as moderate-intensity if it falls between 3.
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