How many mets is moderate intensity

Then multiply by For example, Sarah is 20 years old and she measures her heart rate during an activity to be beats per minute.

Lower limit: x. The intensity of an activity can be identified by metabolic equivalents METS. One 1 MET is the rate at which you burn energy when sitting quietly. Concordia University uses technical, analytical, marketing and preference cookies.

These are necessary for our site to function properly and to create the best possible online experience. Learn how to measure physical activity using different methods, including heart rate and METs. Source: Health Services. Moderate and vigorous physical activity Canadian physical activity guidelines recommend that for substantial health benefits, adults should do at least minutes of moderate- to vigorous-intensity aerobic physical activity per week.

There are several ways to determine the intensity of an activity:. Method of measuring Moderate intensity Vigourous intensity Perceived exertion This is how hard you feel your body is working. It is a subjective measure. Ask yourself how hard you believe your body is working on a scale from 1 to 10, with 1 indicating very little effort and 10 indicating that your body is working very, very hard.

Skip to content Obesity Prevention Source. Harvard T. Obesity Prevention Source Menu. Search for:. Walking slowly Sitting using computer Standing light work cooking, washing dishes Fishing sitting Playing most instruments. Many people who exercise incorporate cross-training over the course of their weekly workout.

Simply put, cross-training means doing different activities on different days. For example, someone working out 5 days a week might choose to do brisk walking on 2 of those days, biking on 1 day, and the elliptical machine on the other 2 days. The current Public Health Guidelines for Physical Activity recommend that adults accumulate a minimum of minutes each week of moderate intensity activity, or a minimum of 75 minutes each week of vigorous intensity activity, as well as 2 days each week of resistance training.

These numbers reflect the amount of physical activity necessary to achieve significant health benefits. If a high level of fitness or significant weight loss is the goal, then the number of minutes listed should be doubled. For individuals who like to track their activity in more detail than by simply using the number of minutes, the concept of MET-minutes may be helpful.

This is especially true for individuals who do different activities at different levels of intensity over the course of the week. Rather, a MET is a unit of energy expenditure you can think of energy expenditure the same way as calories burned. Resting energy expenditure is defined as 1 MET.

At this point you are probably wondering about a few things: 1 How many MET-minutes per week are recommended? The answers to these questions can be found below:. You will likely need more than this if significant weight loss is your primary goal.