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AHWATUKEE FOOTHILLS NEWS | JUNE 21, 2017
MET minutes provide good measure of xercise CHUCK CORBIN AFN Guest Writer
T
he Physical Activity Guidelines for Americans indicate that adults should get a minimum of 150 minutes of moderate physical activity each week. Moderate activity is activity equal in intensity to brisk walking. Those who prefer more vigorous activity can meet the weekly national standard by performing 75 minutes of activities, such as jogging. Either form of exercise significantly reduces the risk of chronic diseases and early death. The national guidelines were based on the amount of physical activity that can provide the most benefit while at the same time offering realistic goals for the average person. Performing more than the minimum amount provides additional benefits. In meeting minimum standards or performing extra activity for extra benefits, you may want to combine a variety of activities to meet your goals.
But how do you determine the value of different types of activities when combining them. Using METs minutes can help. What is a MET? One MET (metabolic equivalent) refers to the amount of energy (calories) expended at rest. The intensity of a physical activity can be measured in multiples of METs. For example, an activity that is three times the intensity of resting would have a MET value of 3. In general, activities are divided into three categories: light, equal to 1 to 2.9 METs; moderate, equal to 3-5.9 METs; and vigorous, equal to 6 METs or higher. What is a MET minute? A MET minute is an expression of the energy expended over a period of time (METs multiplied by minutes). For example, the national guideline calls for 150 minutes of moderate activity per week. Brisk walking, the general descriptor for moderate activity, is assigned a MET value of 3.3, so 3.3 METs x 150 minutes = 495 MET minutes. You can also meet the national guidelines by doing 75 minutes of vigorous activity. For example, jogging at a 14-minute-
mile pace has a MET value of 6.6, so 6.6 METs x 75 = 495 MET minutes. Standard for physical activity? You must perform about 500 MET minutes of activity per week to meet the minimum national activity guidelines for adults. How can I use MET minutes? If you want to combine different types of activities to meet national guidelines you can use MET minutes. For example, you may want to do some moderate activity and some vigorous activity. So, you can multiply the MET value of each activity that you perform times the number of minutes you perform the activity to determine MET minutes for each. You then add the See
CORBIN on page 55
(AFN File Photo)
At age 91, Diolenda Sellers of Ahwatukee still works out regularly, proving people of all ages can benefit from an exercise regimen.
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