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Physical Activity Recommendations
The new recommendations are to participate in:
OR -vigorously intense aerobic activity for a minimum of 20 minutes on 3 days each week, AND -To perform 1 set of 8 to 12 repetitions for 8 to 10 strength training exercises on 2 or more non-consecutive days each week.
1. Frequency has been clarified from "on most, preferably all days of the week", to 5 days per week. 2. The choice of "vigorous intensity" has been added as an alternative option to moderate activity. 3. Muscle strengthening recommendations have now been added to the guidelines.
One MET represents the amount of energy you expend during one minute of rest. Two METs is twice the amount of energy expended during one minute of rest- and so on. A MET can be expressed as the amount of Calories expended per hour per kilogram of body weight or, as oxygen consumption in millilitres per minute per kilogram of body weight. Essentially, the Caloric cost of sitting quietly at rest is about 1 kcal·kg·hr, and the oxygen cost of sitting quietly at rest is about 3.5mL·kg·min. Both represent 1 MET. One of the advantages to understanding METs, and why many personal trainers appreciate the use of metabolic equivalents is that MET values have been established for over 500 physical activities. For you, this just means you can scroll down a list and see how many METs you would expend while engaging in your favourite activities. For example, sleeping expends 0.9 METs, standing quietly in line expends 1.2 METs, playing the drums expends 4 METs, walking at 3 mph expends 3.3 METs, jogging at 5 mph expends 8 METs, and running at 10.9 mph expends 18 METs. While it’s true MET values can vary between individuals because of differences in how activities are performed, skill level, and body weight, for example- the values shown are sufficiently accurate enough for the physical activity recommendations. To view the "compendium of physical activities", i.e., how many METs are associated with your favourite activities, click on this link and follow the directives provided:
Likewise, "vigorous" intensity are any activities expending more than 6.0 METs. Hence, how much exercise you need depends on the type of activity you choose and the intensity level generally associated with it (the effort you exert). According to the Compendium of Physical Activities, examples of moderate intensity activities would include brisk walking, mowing the lawn, dancing, badminton, and playing doubles tennis. Examples of vigorous intensity activities would include hiking at steep grades, jogging, running, shovelling snow, basketball, cross-country skiing, and soccer. It is acceptable also, to combine moderate intensity activities with vigorous activities during your week. For instance, you can walk briskly for 30 minutes twice a week and jog for 20 minutes twice a week. If you are curious to know how you can use MET values to mathematically calculate the proper combinations of moderate and vigorous activities in your week, follow this link: Examples of activities that increase or maintain muscular strength and muscular endurance include a progressive weight training program, weight bearing calisthenics, stair climbing or any other resistance exercise that employs the major muscle groups. The physical activity recommendations update also emphasizes that these recommendations are the minimal amounts of activities needed for health benefits to occur above and beyond the routine light intensity activities of daily living and those lasting less than 10 minutes of sustained activity. Indeed, the report states that exceeding the minimum recommendations provides even greater health benefits, results in higher levels of fitness, and may afford greater protection against chronic health conditions. To see how to use metabolic equivalents (METs) to combine both moderate with vigorous levels of activities, follow this link...
Jump from ACSM Physical Activity Recommendations back to How Much Exercise Is Enough? Section
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