Tabla de consumo calórico de diferentes actividades Calcula rápidamente las calorías quemadas utilizando el equivalente metabólico (MET)

Peso:
kg
Aviso: El valor MET es un método de estimación en el que 1 MET equivale al consumo de oxígeno en reposo, que es aproximadamente 3.5 ml/kg/min. Se calcula únicamente en función del 'peso corporal' y la 'duración de la actividad' para estimar las calorías quemadas durante una actividad específica. El gasto calórico real puede variar debido a factores individuales, intensidad del ejercicio, habilidades y condiciones ambientales.
bicycling, mountain, general Valor de referencia del MET (60 kg)8.5
bicycling, general Valor de referencia del MET (60 kg)7.5
bicycling, leisure Valor de referencia del MET (60 kg)5.8
activity video game (e.g., Wii Fit) Valor de referencia del MET (60 kg)2.3
bicycling, 30-50 watts,light effort Valor de referencia del MET (60 kg)3.5
bicycling, 90-100 watts, moderate to vigorous effort Valor de referencia del MET (60 kg)6.8
bicycling, 161-200 watts, vigorous effort Valor de referencia del MET (60 kg)11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort Valor de referencia del MET (60 kg)8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor Valor de referencia del MET (60 kg)3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort Valor de referencia del MET (60 kg)2.8
circuit training Valor de referencia del MET (60 kg)8
Elliptical trainer, moderate effort Valor de referencia del MET (60 kg)5
resistance training Valor de referencia del MET (60 kg)6
squats Valor de referencia del MET (60 kg)5
health club exercise, general (Taylor Code 160) Valor de referencia del MET (60 kg)5.5
health club exercise classes, general, gym/weight training combined in one visit Valor de referencia del MET (60 kg)5
health club exercise, conditioning classes Valor de referencia del MET (60 kg)7.8
rope skipping, general Valor de referencia del MET (60 kg)12.3
rowing, stationary ergometer, general, vigorous effort Valor de referencia del MET (60 kg)6
slide board exercise, general Valor de referencia del MET (60 kg)11
slimnastics, jazzercise Valor de referencia del MET (60 kg)6
stretching, mild Valor de referencia del MET (60 kg)2.3
pilates, general Valor de referencia del MET (60 kg)3
upper body exercise, arm ergometer Valor de referencia del MET (60 kg)2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate Valor de referencia del MET (60 kg)4.3
water aerobics, water calisthenics, water exercise Valor de referencia del MET (60 kg)5.3
yoga, Hatha Valor de referencia del MET (60 kg)2.5
yoga, Power Valor de referencia del MET (60 kg)4
ballet, modern, or jazz, general, rehearsal or class Valor de referencia del MET (60 kg)5
tap Valor de referencia del MET (60 kg)4.8
aerobic, general Valor de referencia del MET (60 kg)7.3
bench step class, general Valor de referencia del MET (60 kg)8.5
ethnic or cultural dancing Valor de referencia del MET (60 kg)4.5
ballroom, fast Valor de referencia del MET (60 kg)5.5
disco Valor de referencia del MET (60 kg)7.8
ballroom ,general Valor de referencia del MET (60 kg)11.3
ballroom, slow Valor de referencia del MET (60 kg)3
Anishinaabe Jingle Dancing Valor de referencia del MET (60 kg)5.5
Caribbean dance Valor de referencia del MET (60 kg)3.5
lying quietly Valor de referencia del MET (60 kg)1.3
sitting quietly Valor de referencia del MET (60 kg)1.3
standing quietly Valor de referencia del MET (60 kg)1.3
sleeping Valor de referencia del MET (60 kg)1
Running, 4 mph (13 min/mile) Valor de referencia del MET (60 kg)6
running, 5 mph (12 min/mile) Valor de referencia del MET (60 kg)8.3
running, 5.2 mph (11.5 min/mile) Valor de referencia del MET (60 kg)9
running, 6 mph (10 min/mile) Valor de referencia del MET (60 kg)9.8
running, 6.7 mph (9 min/mile) Valor de referencia del MET (60 kg)10.5
running, 7 mph (8.5 min/mile) Valor de referencia del MET (60 kg)11
running, 7.5 mph (8 min/mile) Valor de referencia del MET (60 kg)11.5
running, 8 mph (7.5 min/mile) Valor de referencia del MET (60 kg)11.8
running, 8.6 mph (7 min/mile) Valor de referencia del MET (60 kg)12.3
running, 9 mph (6.5 min/mile) Valor de referencia del MET (60 kg)12.8
running, 10 mph (6 min/mile) Valor de referencia del MET (60 kg)14.5
running, 11 mph (5.5 min/mile) Valor de referencia del MET (60 kg)16
running, 12 mph (5 min/mile) Valor de referencia del MET (60 kg)19
running, 13 mph (4.6 min/mile) Valor de referencia del MET (60 kg)19.8
running, 14 mph (4.3 min/mile) Valor de referencia del MET (60 kg)23
running, cross country Valor de referencia del MET (60 kg)9
running, stairs, up Valor de referencia del MET (60 kg)15
running, marathon Valor de referencia del MET (60 kg)13.3
archery, non-hunting Valor de referencia del MET (60 kg)4.3
badminton, competitive (Taylor Code 450) Valor de referencia del MET (60 kg)7
badminton, social singles and doubles, general Valor de referencia del MET (60 kg)5.5
basketball, game (Taylor Code 490) Valor de referencia del MET (60 kg)8
basketball, general Valor de referencia del MET (60 kg)6.5
basketball, shooting baskets Valor de referencia del MET (60 kg)4.5
basketball, drills, practice Valor de referencia del MET (60 kg)9.3
billiards Valor de referencia del MET (60 kg)2.5
bowling (Taylor Code 390) Valor de referencia del MET (60 kg)3
boxing, in ring, general Valor de referencia del MET (60 kg)12.8
boxing, punching bag Valor de referencia del MET (60 kg)5.5
boxing, sparring Valor de referencia del MET (60 kg)7.8
broomball Valor de referencia del MET (60 kg)7
cheerleading, gymnastic moves, competitive Valor de referencia del MET (60 kg)6
coaching, football, soccer, basketball, baseball, swimming, etc. Valor de referencia del MET (60 kg)4
cricket, batting, bowling, fielding Valor de referencia del MET (60 kg)4.8
croquet Valor de referencia del MET (60 kg)3.3
curling Valor de referencia del MET (60 kg)4
darts, wall or lawn Valor de referencia del MET (60 kg)2.5
fencing Valor de referencia del MET (60 kg)6
frisbee playing, general Valor de referencia del MET (60 kg)3
golf, general Valor de referencia del MET (60 kg)4.8
hacky sack Valor de referencia del MET (60 kg)4
handball, general (Taylor Code 520) Valor de referencia del MET (60 kg)12
high ropes course, multiple elements Valor de referencia del MET (60 kg)4
hang gliding Valor de referencia del MET (60 kg)3.5
hockey general Valor de referencia del MET (60 kg)8
horseback riding, general Valor de referencia del MET (60 kg)5.5
jai alai Valor de referencia del MET (60 kg)12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) Valor de referencia del MET (60 kg)10.3
juggling Valor de referencia del MET (60 kg)4
moto-cross, off-road motor sports, all-terrain vehicle, general Valor de referencia del MET (60 kg)4
orienteering Valor de referencia del MET (60 kg)9
paddleball, casual, general (Taylor Code 460) Valor de referencia del MET (60 kg)6
polo, on horseback Valor de referencia del MET (60 kg)8
racquetball, general (Taylor Code 470) Valor de referencia del MET (60 kg)7
rock climbing, ascending rock, high difficulty Valor de referencia del MET (60 kg)7.5
rodeo sports, general, moderate effort Valor de referencia del MET (60 kg)5.5
rope jumping, fast pace, >= 100 skips/min Valor de referencia del MET (60 kg)12.3
rope jumping, slow pace, < 100 skips/min Valor de referencia del MET (60 kg)8.8
rugby, union, team, competitive Valor de referencia del MET (60 kg)8.3
skateboarding, general, moderate effort Valor de referencia del MET (60 kg)5
skateboarding, competitive, vigorous effort Valor de referencia del MET (60 kg)6
rollerblading Valor de referencia del MET (60 kg)9.8
soccer, competitive Valor de referencia del MET (60 kg)10
soccer, casual, general (Taylor Code 540) Valor de referencia del MET (60 kg)7
softball or baseball, fast or slow pitch, general (Taylor Code 440) Valor de referencia del MET (60 kg)5
softball,pitching Valor de referencia del MET (60 kg)6
squash, general Valor de referencia del MET (60 kg)7.3
table tennis, ping pong (Taylor Code 410) Valor de referencia del MET (60 kg)4
tennis, doubles (Taylor Code 430) Valor de referencia del MET (60 kg)6
tennis, singles (Taylor Code 420) Valor de referencia del MET (60 kg)8
trampoline, recreational Valor de referencia del MET (60 kg)3.5
trampoline, competitive Valor de referencia del MET (60 kg)4.5
volleyball (Taylor Code 400) Valor de referencia del MET (60 kg)4
volleyball, competitive, in gymnasium Valor de referencia del MET (60 kg)6
volleyball, beach, in sand Valor de referencia del MET (60 kg)8
wrestling (one match = 5 minutes) Valor de referencia del MET (60 kg)6
track and field (e.g., shot, discus, hammer throw) Valor de referencia del MET (60 kg)4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) Valor de referencia del MET (60 kg)6
track and field (e.g., steeplechase, hurdles) Valor de referencia del MET (60 kg)10
carrying 15 pound load (e.g. suitcase), level ground or downstairs Valor de referencia del MET (60 kg)5
carrying 15 lb child, slow walking Valor de referencia del MET (60 kg)2.3
carrying load upstairs, general Valor de referencia del MET (60 kg)8.3
climbing hills, no load Valor de referencia del MET (60 kg)6.3
climbing hills with 0 to 9 lb load Valor de referencia del MET (60 kg)6.5
climbing hills with 10 to 20 lb load Valor de referencia del MET (60 kg)7.3
climbing hills with 21 to 42 lb load Valor de referencia del MET (60 kg)8.3
climbing hills with 42+ lb load Valor de referencia del MET (60 kg)9
stair climbing, using or climbing up ladder (Taylor Code 030) Valor de referencia del MET (60 kg)8
stair climbing, slow pace Valor de referencia del MET (60 kg)4
stair climbing, fast pace Valor de referencia del MET (60 kg)8.8
descending stairs Valor de referencia del MET (60 kg)3.5
walking, less than 2.0 mph, strolling, very slow Valor de referencia del MET (60 kg)2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace Valor de referencia del MET (60 kg)3.5
walking, 3.5 mph, level, firm surface, brisk Valor de referencia del MET (60 kg)4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade Valor de referencia del MET (60 kg)5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade Valor de referencia del MET (60 kg)8
race walking Valor de referencia del MET (60 kg)6.5
hiking, cross country (Taylor Code 040) Valor de referencia del MET (60 kg)6
walking, grass track Valor de referencia del MET (60 kg)4.8
walking, plowed field or sand Valor de referencia del MET (60 kg)4.5
paddle boat Valor de referencia del MET (60 kg)4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) Valor de referencia del MET (60 kg)3
sailing, in competition Valor de referencia del MET (60 kg)4.5
skiing, water or wakeboarding (Taylor Code 220) Valor de referencia del MET (60 kg)6
skindiving, moderate Valor de referencia del MET (60 kg)11.8
skindiving, scuba diving, general (Taylor Code 310) Valor de referencia del MET (60 kg)7
snorkeling (Taylor Code 310) Valor de referencia del MET (60 kg)5
surfing, body or board, general Valor de referencia del MET (60 kg)3
surfing, body or board, competitive Valor de referencia del MET (60 kg)5
swimming laps, freestyle, fast, vigorous effort Valor de referencia del MET (60 kg)9.8
swimming, backstroke, general, training or competition Valor de referencia del MET (60 kg)9.5
swimming, backstroke, recreational Valor de referencia del MET (60 kg)4.8
swimming, breaststroke, recreational Valor de referencia del MET (60 kg)5.3
swimming, butterfly, general Valor de referencia del MET (60 kg)13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort Valor de referencia del MET (60 kg)8.3
swimming, lake, ocean, river (Taylor Codes 280, 295) Valor de referencia del MET (60 kg)6
swimming, leisurely, not lap swimming, general Valor de referencia del MET (60 kg)6
swimming, sidestroke, general Valor de referencia del MET (60 kg)7
swimming, synchronized Valor de referencia del MET (60 kg)8
swimming, treading water, moderate effort, general Valor de referencia del MET (60 kg)3.5
tubing, floating on a river, general Valor de referencia del MET (60 kg)2.3
water aerobics, water calisthenics Valor de referencia del MET (60 kg)5.5
water polo Valor de referencia del MET (60 kg)10
water volleyball Valor de referencia del MET (60 kg)3
water jogging Valor de referencia del MET (60 kg)9.8
water walking, moderate effort, moderate pace Valor de referencia del MET (60 kg)4.5
skating, ice, general (Taylor Code 360) Valor de referencia del MET (60 kg)7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort Valor de referencia del MET (60 kg)12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only Valor de referencia del MET (60 kg)5.3
skiing, roller, elite racers Valor de referencia del MET (60 kg)12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370) Valor de referencia del MET (60 kg)7
snow shoeing, moderate effort Valor de referencia del MET (60 kg)5.3
snowmobiling, driving, moderate Valor de referencia del MET (60 kg)3.5
snow shoveling, by hand, moderate effort Valor de referencia del MET (60 kg)5.3
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Fuente de la tabla: Pequeña、 Mediana、 Grande
Nombre de la actividad
Calorías consumidas durante la actividad
(kcal / 10 minutos)
Referencia
MET
bicycling, mountain, general
85
8.5
bicycling, general
75
7.5
bicycling, leisure
58
5.8
activity video game (e.g., Wii Fit)
23
2.3
bicycling, 30-50 watts,light effort
35
3.5
bicycling, 90-100 watts, moderate to vigorous effort
68
6.8
bicycling, 161-200 watts, vigorous effort
110
11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort
80
8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor
38
3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort
28
2.8
circuit training
80
8
Elliptical trainer, moderate effort
50
5
resistance training
60
6
squats
50
5
health club exercise, general (Taylor Code 160)
55
5.5
health club exercise classes, general, gym/weight training combined in one visit
50
5
health club exercise, conditioning classes
78
7.8
rope skipping, general
123
12.3
rowing, stationary ergometer, general, vigorous effort
60
6
slide board exercise, general
110
11
slimnastics, jazzercise
60
6
stretching, mild
23
2.3
pilates, general
30
3
upper body exercise, arm ergometer
28
2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate
43
4.3
water aerobics, water calisthenics, water exercise
53
5.3
yoga, Hatha
25
2.5
yoga, Power
40
4
ballet, modern, or jazz, general, rehearsal or class
50
5
tap
48
4.8
aerobic, general
73
7.3
bench step class, general
85
8.5
ethnic or cultural dancing
45
4.5
ballroom, fast
55
5.5
disco
78
7.8
ballroom ,general
113
11.3
ballroom, slow
30
3
Anishinaabe Jingle Dancing
55
5.5
Caribbean dance
35
3.5
lying quietly
13
1.3
sitting quietly
13
1.3
standing quietly
13
1.3
sleeping
10
1
Running, 4 mph (13 min/mile)
60
6
running, 5 mph (12 min/mile)
83
8.3
running, 5.2 mph (11.5 min/mile)
90
9
running, 6 mph (10 min/mile)
98
9.8
running, 6.7 mph (9 min/mile)
105
10.5
running, 7 mph (8.5 min/mile)
110
11
running, 7.5 mph (8 min/mile)
115
11.5
running, 8 mph (7.5 min/mile)
118
11.8
running, 8.6 mph (7 min/mile)
123
12.3
running, 9 mph (6.5 min/mile)
128
12.8
running, 10 mph (6 min/mile)
145
14.5
running, 11 mph (5.5 min/mile)
160
16
running, 12 mph (5 min/mile)
190
19
running, 13 mph (4.6 min/mile)
198
19.8
running, 14 mph (4.3 min/mile)
230
23
running, cross country
90
9
running, stairs, up
150
15
running, marathon
133
13.3
archery, non-hunting
43
4.3
badminton, competitive (Taylor Code 450)
70
7
badminton, social singles and doubles, general
55
5.5
basketball, game (Taylor Code 490)
80
8
basketball, general
65
6.5
basketball, shooting baskets
45
4.5
basketball, drills, practice
93
9.3
billiards
25
2.5
bowling (Taylor Code 390)
30
3
boxing, in ring, general
128
12.8
boxing, punching bag
55
5.5
boxing, sparring
78
7.8
broomball
70
7
cheerleading, gymnastic moves, competitive
60
6
coaching, football, soccer, basketball, baseball, swimming, etc.
40
4
cricket, batting, bowling, fielding
48
4.8
croquet
33
3.3
curling
40
4
darts, wall or lawn
25
2.5
fencing
60
6
frisbee playing, general
30
3
golf, general
48
4.8
hacky sack
40
4
handball, general (Taylor Code 520)
120
12
high ropes course, multiple elements
40
4
hang gliding
35
3.5
hockey general
80
8
horseback riding, general
55
5.5
jai alai
120
12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing)
103
10.3
juggling
40
4
moto-cross, off-road motor sports, all-terrain vehicle, general
40
4
orienteering
90
9
paddleball, casual, general (Taylor Code 460)
60
6
polo, on horseback
80
8
racquetball, general (Taylor Code 470)
70
7
rock climbing, ascending rock, high difficulty
75
7.5
rodeo sports, general, moderate effort
55
5.5
rope jumping, fast pace, >= 100 skips/min
123
12.3
rope jumping, slow pace, < 100 skips/min
88
8.8
rugby, union, team, competitive
83
8.3
skateboarding, general, moderate effort
50
5
skateboarding, competitive, vigorous effort
60
6
rollerblading
98
9.8
soccer, competitive
100
10
soccer, casual, general (Taylor Code 540)
70
7
softball or baseball, fast or slow pitch, general (Taylor Code 440)
50
5
softball,pitching
60
6
squash, general
73
7.3
table tennis, ping pong (Taylor Code 410)
40
4
tennis, doubles (Taylor Code 430)
60
6
tennis, singles (Taylor Code 420)
80
8
trampoline, recreational
35
3.5
trampoline, competitive
45
4.5
volleyball (Taylor Code 400)
40
4
volleyball, competitive, in gymnasium
60
6
volleyball, beach, in sand
80
8
wrestling (one match = 5 minutes)
60
6
track and field (e.g., shot, discus, hammer throw)
40
4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault)
60
6
track and field (e.g., steeplechase, hurdles)
100
10
carrying 15 pound load (e.g. suitcase), level ground or downstairs
50
5
carrying 15 lb child, slow walking
23
2.3
carrying load upstairs, general
83
8.3
climbing hills, no load
63
6.3
climbing hills with 0 to 9 lb load
65
6.5
climbing hills with 10 to 20 lb load
73
7.3
climbing hills with 21 to 42 lb load
83
8.3
climbing hills with 42+ lb load
90
9
stair climbing, using or climbing up ladder (Taylor Code 030)
80
8
stair climbing, slow pace
40
4
stair climbing, fast pace
88
8.8
descending stairs
35
3.5
walking, less than 2.0 mph, strolling, very slow
20
2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace
35
3.5
walking, 3.5 mph, level, firm surface, brisk
43
4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade
53
5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade
80
8
race walking
65
6.5
hiking, cross country (Taylor Code 040)
60
6
walking, grass track
48
4.8
walking, plowed field or sand
45
4.5
paddle boat
40
4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235)
30
3
sailing, in competition
45
4.5
skiing, water or wakeboarding (Taylor Code 220)
60
6
skindiving, moderate
118
11.8
skindiving, scuba diving, general (Taylor Code 310)
70
7
snorkeling (Taylor Code 310)
50
5
surfing, body or board, general
30
3
surfing, body or board, competitive
50
5
swimming laps, freestyle, fast, vigorous effort
98
9.8
swimming, backstroke, general, training or competition
95
9.5
swimming, backstroke, recreational
48
4.8
swimming, breaststroke, recreational
53
5.3
swimming, butterfly, general
138
13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort
83
8.3
swimming, lake, ocean, river (Taylor Codes 280, 295)
60
6
swimming, leisurely, not lap swimming, general
60
6
swimming, sidestroke, general
70
7
swimming, synchronized
80
8
swimming, treading water, moderate effort, general
35
3.5
tubing, floating on a river, general
23
2.3
water aerobics, water calisthenics
55
5.5
water polo
100
10
water volleyball
30
3
water jogging
98
9.8
water walking, moderate effort, moderate pace
45
4.5
skating, ice, general (Taylor Code 360)
70
7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort
125
12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only
53
5.3
skiing, roller, elite racers
125
12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370)
70
7
snow shoeing, moderate effort
53
5.3
snowmobiling, driving, moderate
35
3.5
snow shoveling, by hand, moderate effort
53
5.3
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¿Qué es el Equivalente Metabólico (MET)?:

El Equivalente Metabólico de la Tarea (MET) es una forma de medir la intensidad del ejercicio

Se puede definir de manera simple como la relación entre la tasa metabólica durante una actividad específica y la tasa metabólica en reposo. 1 MET se refiere a la cantidad de calorías que quema una persona por cada hora de ejercicio continuo por cada kilogramo de peso corporal en estado de reposo, o se refiere a la cantidad de oxígeno que una persona consume por cada minuto de ejercicio continuo por cada kilogramo de peso corporal.

1 MET =
1 kcal / kg / hora = 3.5 ml / kg / min

Atención a las unidades de tiempo, ¡no confundir minutos con horas!

Valores de referencia MET para hombres

Para hombres (suponiendo un peso corporal de 70 kg), por debajo de 4 MET se considera 'intensidad baja', entre 4 y 6 MET se considera 'intensidad moderada', entre 6 y 8 MET se considera 'intensidad moderadamente alta', entre 8 y 10 MET se considera 'intensidad muy alta' y por encima de 10 MET se considera 'intensidad extremadamente alta'.

Valores de referencia MET para mujeres

Para mujeres (suponiendo un peso corporal de 50 kg), por debajo de 2.8 MET se considera 'intensidad baja', entre 2.8 y 4.3 MET se considera 'intensidad moderada', entre 4.4 y 5.9 MET se considera 'intensidad moderadamente alta', entre 6 y 7.5 MET se considera 'intensidad muy alta' y por encima de 7.6 MET se considera 'intensidad extremadamente alta'.

Relación entre el ejercicio y la salud

Otra unidad comúnmente utilizada es METs-min, que se obtiene multiplicando el MET por 60 minutos. Por ejemplo, el tenis tiene un MET de 8, lo que también se puede expresar como 480 METs-min. Muchos estudios han demostrado que alcanzar 3000-4000 METs-min por semana a través del ejercicio es muy eficaz para mejorar la salud en poblaciones de alto riesgo, como personas con diabetes, cáncer de mama, cáncer de colon, etc.

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