METs measure how hard your body works and improving your body’s metabolic equivalent will help you lose weight. Each activity has a different MET level, and calculating your MET level will require some simple math. Interval training is the most effective way to achieve a target MET rate. Understanding your METS level can help you improve your overall fitness level.
The term MET refers to metabolic equivalents. METs measure how hard your body works. There is strong evidence to support that improving your body’s metabolic equivalent will effectively help you lose weight. In a nutshell, without knowing what your MET level goal is, getting into perfect shape is almost impossible.
Each activity you participate in each day has a different MET level. Walking a dog has an average MET level of 2.5, while running has an average MET level of 10-16. The idea is to increase the number of METs during a given training session. Since every person is different, calculating your MET level will require some simple math.
Men should calculate their MET by subtracting 0.11 times their age in years from 14.7. Women should calculate their MET level by subtracting 0.13 times their age from 14.7 METS. This equation will give you your target MET level based on gender. Once you gather this information, you can work towards your MET goal every time you exercise. Modern exercise machines often have MET recorders, which can help you keep track of your MET level.
To be on the safe side, it’s best to also pay close attention to your heart rate during any exercise routine. To make sure your pulse does not exceed a safe limit, subtract your current age from the number 220. During exercise, check your pulse periodically and slow down if your heart rate is too fast. Keeping track of your heart rate is easy, as most exercise machines include a pulse reader.
Interval training has been shown to be the most effective way to achieve a target MET rate. Interval training works best using a treadmill. To begin an interval program, increase the speed on a treadmill until you are out of breath. Take note of your MET level as you train and try to keep pace for one minute. Then, rest for 60 seconds and continue the cycle one more time. For best results, try to train using the interval training method every day for at least 30 minutes a day.
Understanding your METS level can help you improve your overall fitness level. On average, both men and women should have a MET level that ranges from 8-10 during strenuous exercise. While these numbers aren’t easy to achieve, regular exercise, tracking, and MET determinations will help you reach your MET goal.
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