Understanding METs: A Guide to Metabolic Equivalents
Metabolic equivalents, or METs, are crucial in understanding physical activity and exercise physiology. They provide a standardized measure for comparing the energy cost of various activities relative to resting metabolism.
By quantifying the intensity of different activities, METs help individuals plan and optimize their exercise routines to achieve specific fitness goals effectively.
What are METs?
METs represent the ratio of the rate of energy expended during an activity to the rate of energy expended at rest.
One MET is defined as the energy expenditure for sitting quietly, which is approximately equivalent to the body's resting metabolic rate.
Activities with higher MET values require more energy expenditure than resting, while those with lower MET values require less energy.
For example:
- Walking at a leisurely pace typically has a MET value of around 2.9, meaning it expends nearly three times as much energy as resting.
- Jogging may have a MET value of around 7, indicating significantly higher energy expenditure than rest.
How are METs Calculated?
METs are often calculated based on oxygen consumption (VO2) during physical activities. Oxygen consumption is a reliable indicator of energy expenditure, reflecting the body's metabolic demands.
MET values can be determined by measuring the oxygen uptake rate during an activity and comparing it to resting oxygen consumption.
Standardized MET values have been established for various activities and intensities, providing a common reference point for assessing exercise intensity.
For example, light activities typically range from 1.1 to 2.9 METs, moderate activities from 3 to 5.9 METs, and vigorous activities from 6 METs and above.
| Activity | Intensity on a "0-10" Scale | MET level | Breathing & Heart Rate | How it feels |
|---|---|---|---|---|
| Easy | 3-4 | Less than 3 METs | Minimal increase | Feels easy (easy walk) |
| Moderate | 5-6 | 3-6 METs | Noticeable increase | Feels fairly easy to somewhat hard (brisk walking) |
| Vigorous | 7-8 | >6 METs | Large increase in breathing and heart rate but not out of breath | Feel somewhat hard to hard (Jogging, sports) |
Applications of METs
METs have several practical applications in exercise prescription, fitness assessment, and research.
Fitness professionals use MET values to design personalized exercise programs tailored to individual needs and goals.
METs also aid in assessing cardiovascular fitness levels and tracking improvements over time.
Moreover, researchers utilize METs to standardize exercise protocols in scientific studies, ensuring consistency and comparability across different interventions and populations.
Benefits of Understanding METs
Understanding METs offers numerous benefits for individuals striving to improve their fitness levels. By accurately gauging exercise intensity, METs help optimize workout routines, ensuring that individuals challenge themselves adequately without overexertion.
Additionally, METs facilitate effective monitoring of progress, enabling adjustments to be made to exercise programs as needed to achieve desired outcomes.
Limitations of METs
While METs provide a valuable framework for assessing exercise intensity, they have limitations. Individual variability in metabolic efficiency, age, and fitness level can influence the accuracy of MET estimations.
Additionally, body composition and environmental conditions may affect energy expenditure during physical activity.
Therefore, METs should be used with measures like heart rate monitoring to obtain a comprehensive exercise intensity assessment.
Practical Tips
Incorporating METs into fitness routines can be straightforward.
Individuals can use MET charts or smartphone apps to estimate the energy expenditure associated with various activities and plan their workouts accordingly.
Combining MET values with personal fitness goals can also guide exercise selection and intensity adjustments for optimal results.
| Walk, Jog, Run! | METs | Calories per 60 mins* |
| Walking, slowly (stroll) | 2 | 145 |
| Walking, 2 mph | 2.5 | 215 |
| Walking, 3 mph (20 min/mile) | 3.3 | 245 |
| Walking, 17 min/mile | 3.8 | 285 |
| Walking, 15 min/mile | 5 | 360 |
| Race walking, moderate pace | 6.5 | 465 |
| Hiking up hills | 6.9 | 500 |
| Hiking hills, 12 lb. pack | 7.5 | 540 |
| Jogging, 12 min/mile | 8 | 575 |
| Running, 10 min/mile | 10 | 715 |
| Running, 9 min/mile | 11 | 790 |
| Running 8 min/mile | 12.5 | 855 |
| Running, 7 min/mile | 14 | 1000 |
| Running, 6 min/mile | 16 | 1145 |
| This table is for an estimate based on 150lb. person |
Conclusion
In summary, METs serve as a valuable tool for understanding and quantifying the energy cost of physical activities.
By leveraging MET values, individuals can tailor their exercise routines to meet specific goals, assess fitness levels accurately, and monitor progress effectively.
While METs have limitations, their practical applications make them indispensable to exercise physiology and fitness programming.
Embracing METs empowers individuals to make informed decisions and maximize the benefits of physical activity in their fitness journey.