Applying Metabolic Equivalents to Exercise Routines
Understanding METs and Exercise Intensity
- The American College of Sports Medicine recommends using METs to quantify exercise intensity, with 1 MET equal to 3.5 mL O₂/kg/min, and targeting at least 150 minutes per week of moderate-intensity activity (3.0-5.9 METs) or 75 minutes of vigorous activity (≥6.0 METs) for meaningful health benefits 1
- One MET represents resting oxygen consumption, conventionally defined as 3.5 mL of oxygen per kilogram of body weight per minute, allowing expression of physical activity as a multiple of resting metabolic rate 2
Calculating Activity Intensity
- To determine MET value, divide measured oxygen consumption by 3.5 mL/kg/min, or use standardized MET values from activity compendiums, such as brisk walking at 4.8-6.5 km/h = 3-5.9 METs 1
- Calculate from treadmill parameters using standardized equations, such as walking at 2.0 mph = 2.5 METs, 3.0 mph = 3.3 METs, 3.75 mph = 3.9 METs 1
Intensity Classification for Exercise Planning
- Light intensity activities (1.5-3.0 METs) include casual walking, cycling <8 km/h, stretching, and light weight training, with a physiological marker of aerobic activity that does not cause noticeable changes in breathing rate 3, 4, 1
- Moderate intensity activities (3.0-5.9 METs) include brisk walking, cycling 8-15 km/h, low impact aerobics, and weight training, with a physiological marker of aerobic activity where conversation can be maintained 3, 4, 1
- Vigorous intensity activities (≥6.0 METs) include race walking, jogging, mountain climbing, and high impact aerobics, with a physiological marker of aerobic activity where conversation cannot be maintained 3, 4, 1
Evidence-Based Exercise Targets
- The World Health Organization recommends aiming for 150 minutes per week of moderate-intensity exercise (3.0-5.9 METs) or 75 minutes of vigorous-intensity exercise (≥6.0 METs) for reduced mortality and morbidity 3, 4
- Each 1-MET increase in exercise capacity confers an 8-17% reduction in mortality, with an approximate 1,000-kcal/week increase in activity producing equivalent survival benefit to increasing cardiorespiratory fitness by 1 MET 6, 7