Oxygen news: Understand METs to measure exercise intensity, expert advises
An expert has advised people using gym equipment like running machines to keep a check on the Metabolic Equivalent (METs) measurement of their workout, which could be useful for people using portable oxygen to stay energised.
Marta Montenegro, adjunct professor at Florida International University, strength and conditioning coach and exercise physiologist, wrote an article in Fox News Latino in which she explained the importance of this metric, which is often displayed on the console provided with training gear like treadmills.
The specialist explained METs show how intensely a person is working out compared with their energy expenditure if they were at rest.
She noted one MET is equivalent to around 3.5 ml.Kg-1.min-1, which describes the amount of oxygen someone would normally use while not moving.
This could mean people using portable oxygen could get an idea of how much more of the gas they need to exercise, with each MET representing one multiple of a person's resting requirements.
Indeed, it can be useful to understand this measure to keep a check on heart health, the expert added, noting aerobic capacity can be estimated through oxygen intake.
People who take in a lot of the gas or who are in training to increase the amount they consume are at a reduced risk of suffering from pure cardiac wellbeing, Ms Montenegro said.
Higher METs do not only suggest the danger of heart problems is being decreased, however, as bigger numbers also suggest more calories are being burned.
Furthermore, individuals should work to increase the METs figure they can reach when they hit the gym.
Another exercise physiologist and professor at Florida International University Richard Lopez gave an example of what fitness enthusiasts should be aiming for.
"In general, a sedentary female age 20 has a METs capacity of 11 METs. With training this should increase about 20 to 25 per cent (to 13-and-a-half to 14 METs)," he said.
With each decade added on to that age around ten per cent should be subtracted from the METs capacity, which means a 30-year-old female's starting figure will be closer to ten METs.
"A good training range is 60 to 80 per cent of the MET reserve. Therefore a good training zone for a 20-year old sedentary female is 7 to 9 Mets and for ... [an] in-shape 20-year-old female it is around eight-and-a-half to 11 METs ," Mr Lopez explained.
Those who do not have any gym equipment may be interested to know some estimates on how many METs different types of workout are.
Ms Montenegro said walking slowly and performing light work around the home and in the office is equivalent to around three METs, while moderate exercise such as brisk strolling, bicycling and cleaning takes people up to four METs.
Individuals may want to aim for high-intensity activities that are more than six METs like basketball, jogging over five miles per hour and enjoying singles tennis.
People who are worried about their ability to get to this level and be able to run may have no reason to doubt themselves.
Laura Williams, a diet and fitness expert, said anyone can jog, regardless of whether they are athletic or not.
"It's probably the best accessible, user-friendly exercise going," she said. "There are no costly membership fees involved; it’s time-efficient as there’s no visit to the gym or pool to worry about – you just grab your trainers and music and go."
Posted by James Worrall
31/01/2012 16:51:10
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