We are all aware of the health benefits of regular physical activity, physiologic, metabolic and psychological. But did you know that the amount and intensity of physical activity is equally important.
As I have said in previous articles ‘it’s all about the METs’. How many METs do you accumulate in a given week? How high can you raise your metabolism? Can you meet the required MET target for your age group?
There is a set target of fitness for us to meet as we continue to age. For example, did you know that a fifteen year old girl should be capable of raising her metabolism 13 times her resting state or that a women 65 years should be capable of raising hers to 6. Prevention is all about fitness. I’m not talking about competitiveness I’m talking about getting involved in regular physical activity. Setting a goal to achieve your MET target that will lower your risk of disease and enhance your quality of life.
METs (Metabolic Equivalents)
Standard metabolic equivalent (MET) is a unit used to estimate the amount of oxygen used by the body during physical activity. 1 MET = the energy (oxygen) used by the body at rest, while sitting quietly or laying down. The harder your body works during an activity, the more oxygen is consumed and the higher the MET level you are performing at.
Guidelines from the American College of Sports Medicine states that we need to exercise 150 minutes (2.5 hrs) per week at a moderate intensity. Moderate intensity is raising your metabolism 4 times your resting state (4 METs) which means we need a minimum of 10 METs per week (2.5 x 4 = 10) to lower our risk of disease. How many METs did you achieved this week?
The chart below shows MET targets for selected age groups.
| Female | Male | ||
| Age | MET target | Age | METs target |
| 20 | 12.1 | 20 | 12.5 |
| 25 | 11.4 | 25 | 11.9 |
| 30 | 10.8 | 30 | 11.4 |
| 35 | 10.1 | 35 | 10.8 |
| 40 | 9.5 | 40 | 10.3 |
| 45 | 8.8 | 45 | 9.7 |
| 50 | 8.2 | 50 | 9.2 |
| 55 | 7.5 | 55 | 8.6 |
| 60 | 6.9 | 60 | 8.1 |
| 65 | 6.2 | 65 | 7.5 |
| 70 | 5.6 | 70 | 7 |
| 75 | 4.9 | 75 | 6.4 |
| 80 | 4.3 | 80 | 5.9 |
Note* The Murphy (METs) Programme train individuals to achieve >20 METs/weekly.
Programme Progress:
4 months 10 METs
8 months 15 METs
12 months 20 METs)
For more information on MET targets click link Calculating your weekly METs km-hour
I’m 60 and I do a workout for 60 minutes with METS of 9.1 is that good?
Now turned 61 years old and 12.5 METs
I’m 55 with elevated coronary artery calcium score my MET was 13.40? This is good correct
I have LP(a) should I have more testing?
I exercised about 10.37 minutes bicycle ergometory and achieved work level of Max work load watt 150=8.7 METs. Resting heart rate was 64 and peak heart rate 150 bpm 102% of MTHR which was 146bpm. Am I fit or is my heart fine?
I don’t really consider myself exceptionally fit but I do 75 minutes on the treadmill pushing 12.5 MET – This uses around 1400 calories – I do this about 5 times a week
I’m 61 years old and weigh 84Kg and I’m 1.82m tall
I am 63 years old. Underwent stress test with bruss protocol. Heart rate achieved was 106 % of maximum and METS was 13.Is this good?