METs
What
definition: metabolic equivalent
How it is derived
cart with the mask. Measures the amount of oxygen you take in and carbon dioxide you breathe out.
new portable carts which is a backpack of sorts. Needs to be calibrated. Hard to use for swimming. Still it's a good estimate.
why: So scientists can have a definition of what moderate or vigorous is
Who
how much energy your body uses at rest
created by
Health recommendations: 75 - 150 (1 1/4- 2.5 hours) minutes vigorous exercise or 150 - 300 (5 hours) minutes moderate exercise per week. Or some combination.
how many METs is that: Moderate is more than 3 METs, vigorous is more than 6, You have to do the activity for more than 10 minutes to get credit.
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rate at which a person expends energy, relative to the mass of that person: 3.5 mL of oxygen per kilogram per minute
1 calorie/kg/h
Resting Metabolic Weight
The energy cost of sitting quietly
Rule of thumb. These are averages. Criticisms of the definition of met suggest that it overestimates energy consumption by 20-30%
Compendium of Physical Activities
You can think of this as MET-minutes. you want 500-100 MET-minutes. So say you did an hour of moderate and an hour of vigorous exercise. You walked for an hour + 3.5 x 60 = 210 METs And you ran for 30 minutes 10.5 METs x 30 = 315 Together that's 525. You're halfway done for the week.
Vigorous exercise is more than 6, Dance Central on Xbox is worth 7.2, My jam running at 9 minutes per mile is good for 10.5 METs
Compendium of Physical Activities - Where: List of METs for common things
Moderate: Walking easy pace,- 3.5, painting your house moderate effort - 3.5, lawn bowling or croquet 3.3
Concept by Bill Haskell at Stanford who used it in a study in 1989. It was first published in 1993 by Ainsworth. It was updated in 2000 and 2011. Barbara E at ASU. Barbara is now retired. One of her students Dr. Stephen Hermann at Sanford Health in South Dakota maintains the compendium.
The compendium is not the be-all and end all. The compendium lists vigorous sexual activity as only 2.8 METs More recent research puts it at 6.0 METs for men and 5.8 for women. Draw your own conclusions. Julie Frappier Isabelle Toupin at Department of Kinanthropology, Department of Sexologiy, Université du Québec