Skip to content
Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight
per hour; someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs. One limitation to this way of measuring exercise intensity is that it does not consider
the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. This table gives examples of light-, moderate-, and vigorous-intensity activity
for healthy adults. <3.0 METs 3.0-6.0 METs >6.0 METS Reproduced with permission from The Nutrition SourceLight Moderate Vigorous
Summary
Read the full fact sheet- You can measure exercise intensity using target heart rates, the talk test, or the exertion rating scale.
- For maximum health benefits, the goal is to work hard, but not too hard, described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines.
- If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly in a long time, see your doctor for a medical check-up before starting any new exercise program.
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
Related information
-
Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment.
-
Exercise can reduce some of the symptoms of arthritis, and improve joint mobility and strength.
-
Asthma triggered by exercise can be prevented with medication and by preparing for exercise and physical activity.
-
Australian rules football is a physical contact sport that often results in injuries from tackling, kicking, running and constant competition for the ball.
-
A kilojoule is a unit of measure of energy, in the same way that kilometres measure distance.
From other websites
Content disclaimer
Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.