MET: Allowing You To More Accurately Gauge Your Level of Fitness

Understand Exactly How Much Energy Your Using

The MET unit is a great tool for understanding what you asking your body to do. One MET (Metabolic Equivalent) is equal to the energy (oxygen) that is required for a person sit quitely. Any activity that burns 3 to 6 METs is considered moderate-intensity physical activity. Any activity that burns > 6 METs is considered vigorous-intensity physical activity.

Moderate Activity 3.0 to 6.0 METs (3.5 to 7 kcal/min)

Vigorous Activity Greater than 6.0 METs (more than 7 kcal/min)

Walking at a moderate or brisk pace of 3 to 4.5 mph on a level surface inside or outside, such as

Walking to class, work, or the store;
Walking for pleasure;
Walking the dog; or
Walking as a break from work.
Walking downstairs or down a hill
Racewalking�less than 5 mph
Using crutches
Hiking
Roller skating or in-line skating at a leisurely

Racewalking and aerobic walking�5 mph or faster
Jogging or running
Wheeling your wheelchair
Walking and climbing briskly up a hill
Backpacking
Mountain climbing, rock climbing, repelling
Roller skating or in-line skating at a brisk pace

Bicycling 5 to 9 mph, level terrain, or with few hills
Stationary bicycling�using moderate effort

Bicycling more than 10 mph or bicycling on steep uphill terrain
Stationary bicycling�using vigorous effort

Next: Gauge Your Level of Intensity in Sports

General Physical Activities Defined by Level of Intensity
(http://www.cdc.gov/nccdphp/dnpa/physical/pdf/PA_Intensity_table_2_1.pdf)

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