Tabela de Gasto Calórico de Diferentes Atividades Calcule Rapidamente as Calorias Queimadas Usando o Equivalente Metabólico (MET)

Peso:
kg
Aviso: O valor MET é um método de estimativa, no qual 1 MET corresponde ao consumo de oxigênio em repouso, que é aproximadamente 3,5 ml/kg/min. Ele é calculado apenas com base no 'peso corporal' e na 'duração da atividade' para estimar as calorias queimadas durante uma atividade específica. O consumo calórico real pode variar devido a fatores individuais, intensidade do exercício, habilidades e condições ambientais.
bicycling, mountain, general Valor de Referência do MET (60 kg)8.5
bicycling, general Valor de Referência do MET (60 kg)7.5
bicycling, leisure Valor de Referência do MET (60 kg)5.8
activity video game (e.g., Wii Fit) Valor de Referência do MET (60 kg)2.3
bicycling, 30-50 watts,light effort Valor de Referência do MET (60 kg)3.5
bicycling, 90-100 watts, moderate to vigorous effort Valor de Referência do MET (60 kg)6.8
bicycling, 161-200 watts, vigorous effort Valor de Referência do MET (60 kg)11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort Valor de Referência do MET (60 kg)8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor Valor de Referência do MET (60 kg)3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort Valor de Referência do MET (60 kg)2.8
circuit training Valor de Referência do MET (60 kg)8
Elliptical trainer, moderate effort Valor de Referência do MET (60 kg)5
resistance training Valor de Referência do MET (60 kg)6
squats Valor de Referência do MET (60 kg)5
health club exercise, general (Taylor Code 160) Valor de Referência do MET (60 kg)5.5
health club exercise classes, general, gym/weight training combined in one visit Valor de Referência do MET (60 kg)5
health club exercise, conditioning classes Valor de Referência do MET (60 kg)7.8
rope skipping, general Valor de Referência do MET (60 kg)12.3
rowing, stationary ergometer, general, vigorous effort Valor de Referência do MET (60 kg)6
slide board exercise, general Valor de Referência do MET (60 kg)11
slimnastics, jazzercise Valor de Referência do MET (60 kg)6
stretching, mild Valor de Referência do MET (60 kg)2.3
pilates, general Valor de Referência do MET (60 kg)3
upper body exercise, arm ergometer Valor de Referência do MET (60 kg)2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate Valor de Referência do MET (60 kg)4.3
water aerobics, water calisthenics, water exercise Valor de Referência do MET (60 kg)5.3
yoga, Hatha Valor de Referência do MET (60 kg)2.5
yoga, Power Valor de Referência do MET (60 kg)4
ballet, modern, or jazz, general, rehearsal or class Valor de Referência do MET (60 kg)5
tap Valor de Referência do MET (60 kg)4.8
aerobic, general Valor de Referência do MET (60 kg)7.3
bench step class, general Valor de Referência do MET (60 kg)8.5
ethnic or cultural dancing Valor de Referência do MET (60 kg)4.5
ballroom, fast Valor de Referência do MET (60 kg)5.5
disco Valor de Referência do MET (60 kg)7.8
ballroom ,general Valor de Referência do MET (60 kg)11.3
ballroom, slow Valor de Referência do MET (60 kg)3
Anishinaabe Jingle Dancing Valor de Referência do MET (60 kg)5.5
Caribbean dance Valor de Referência do MET (60 kg)3.5
lying quietly Valor de Referência do MET (60 kg)1.3
sitting quietly Valor de Referência do MET (60 kg)1.3
standing quietly Valor de Referência do MET (60 kg)1.3
sleeping Valor de Referência do MET (60 kg)1
Running, 4 mph (13 min/mile) Valor de Referência do MET (60 kg)6
running, 5 mph (12 min/mile) Valor de Referência do MET (60 kg)8.3
running, 5.2 mph (11.5 min/mile) Valor de Referência do MET (60 kg)9
running, 6 mph (10 min/mile) Valor de Referência do MET (60 kg)9.8
running, 6.7 mph (9 min/mile) Valor de Referência do MET (60 kg)10.5
running, 7 mph (8.5 min/mile) Valor de Referência do MET (60 kg)11
running, 7.5 mph (8 min/mile) Valor de Referência do MET (60 kg)11.5
running, 8 mph (7.5 min/mile) Valor de Referência do MET (60 kg)11.8
running, 8.6 mph (7 min/mile) Valor de Referência do MET (60 kg)12.3
running, 9 mph (6.5 min/mile) Valor de Referência do MET (60 kg)12.8
running, 10 mph (6 min/mile) Valor de Referência do MET (60 kg)14.5
running, 11 mph (5.5 min/mile) Valor de Referência do MET (60 kg)16
running, 12 mph (5 min/mile) Valor de Referência do MET (60 kg)19
running, 13 mph (4.6 min/mile) Valor de Referência do MET (60 kg)19.8
running, 14 mph (4.3 min/mile) Valor de Referência do MET (60 kg)23
running, cross country Valor de Referência do MET (60 kg)9
running, stairs, up Valor de Referência do MET (60 kg)15
running, marathon Valor de Referência do MET (60 kg)13.3
archery, non-hunting Valor de Referência do MET (60 kg)4.3
badminton, competitive (Taylor Code 450) Valor de Referência do MET (60 kg)7
badminton, social singles and doubles, general Valor de Referência do MET (60 kg)5.5
basketball, game (Taylor Code 490) Valor de Referência do MET (60 kg)8
basketball, general Valor de Referência do MET (60 kg)6.5
basketball, shooting baskets Valor de Referência do MET (60 kg)4.5
basketball, drills, practice Valor de Referência do MET (60 kg)9.3
billiards Valor de Referência do MET (60 kg)2.5
bowling (Taylor Code 390) Valor de Referência do MET (60 kg)3
boxing, in ring, general Valor de Referência do MET (60 kg)12.8
boxing, punching bag Valor de Referência do MET (60 kg)5.5
boxing, sparring Valor de Referência do MET (60 kg)7.8
broomball Valor de Referência do MET (60 kg)7
cheerleading, gymnastic moves, competitive Valor de Referência do MET (60 kg)6
coaching, football, soccer, basketball, baseball, swimming, etc. Valor de Referência do MET (60 kg)4
cricket, batting, bowling, fielding Valor de Referência do MET (60 kg)4.8
croquet Valor de Referência do MET (60 kg)3.3
curling Valor de Referência do MET (60 kg)4
darts, wall or lawn Valor de Referência do MET (60 kg)2.5
fencing Valor de Referência do MET (60 kg)6
frisbee playing, general Valor de Referência do MET (60 kg)3
golf, general Valor de Referência do MET (60 kg)4.8
hacky sack Valor de Referência do MET (60 kg)4
handball, general (Taylor Code 520) Valor de Referência do MET (60 kg)12
high ropes course, multiple elements Valor de Referência do MET (60 kg)4
hang gliding Valor de Referência do MET (60 kg)3.5
hockey general Valor de Referência do MET (60 kg)8
horseback riding, general Valor de Referência do MET (60 kg)5.5
jai alai Valor de Referência do MET (60 kg)12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) Valor de Referência do MET (60 kg)10.3
juggling Valor de Referência do MET (60 kg)4
moto-cross, off-road motor sports, all-terrain vehicle, general Valor de Referência do MET (60 kg)4
orienteering Valor de Referência do MET (60 kg)9
paddleball, casual, general (Taylor Code 460) Valor de Referência do MET (60 kg)6
polo, on horseback Valor de Referência do MET (60 kg)8
racquetball, general (Taylor Code 470) Valor de Referência do MET (60 kg)7
rock climbing, ascending rock, high difficulty Valor de Referência do MET (60 kg)7.5
rodeo sports, general, moderate effort Valor de Referência do MET (60 kg)5.5
rope jumping, fast pace, >= 100 skips/min Valor de Referência do MET (60 kg)12.3
rope jumping, slow pace, < 100 skips/min Valor de Referência do MET (60 kg)8.8
rugby, union, team, competitive Valor de Referência do MET (60 kg)8.3
skateboarding, general, moderate effort Valor de Referência do MET (60 kg)5
skateboarding, competitive, vigorous effort Valor de Referência do MET (60 kg)6
rollerblading Valor de Referência do MET (60 kg)9.8
soccer, competitive Valor de Referência do MET (60 kg)10
soccer, casual, general (Taylor Code 540) Valor de Referência do MET (60 kg)7
softball or baseball, fast or slow pitch, general (Taylor Code 440) Valor de Referência do MET (60 kg)5
softball,pitching Valor de Referência do MET (60 kg)6
squash, general Valor de Referência do MET (60 kg)7.3
table tennis, ping pong (Taylor Code 410) Valor de Referência do MET (60 kg)4
tennis, doubles (Taylor Code 430) Valor de Referência do MET (60 kg)6
tennis, singles (Taylor Code 420) Valor de Referência do MET (60 kg)8
trampoline, recreational Valor de Referência do MET (60 kg)3.5
trampoline, competitive Valor de Referência do MET (60 kg)4.5
volleyball (Taylor Code 400) Valor de Referência do MET (60 kg)4
volleyball, competitive, in gymnasium Valor de Referência do MET (60 kg)6
volleyball, beach, in sand Valor de Referência do MET (60 kg)8
wrestling (one match = 5 minutes) Valor de Referência do MET (60 kg)6
track and field (e.g., shot, discus, hammer throw) Valor de Referência do MET (60 kg)4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) Valor de Referência do MET (60 kg)6
track and field (e.g., steeplechase, hurdles) Valor de Referência do MET (60 kg)10
carrying 15 pound load (e.g. suitcase), level ground or downstairs Valor de Referência do MET (60 kg)5
carrying 15 lb child, slow walking Valor de Referência do MET (60 kg)2.3
carrying load upstairs, general Valor de Referência do MET (60 kg)8.3
climbing hills, no load Valor de Referência do MET (60 kg)6.3
climbing hills with 0 to 9 lb load Valor de Referência do MET (60 kg)6.5
climbing hills with 10 to 20 lb load Valor de Referência do MET (60 kg)7.3
climbing hills with 21 to 42 lb load Valor de Referência do MET (60 kg)8.3
climbing hills with 42+ lb load Valor de Referência do MET (60 kg)9
stair climbing, using or climbing up ladder (Taylor Code 030) Valor de Referência do MET (60 kg)8
stair climbing, slow pace Valor de Referência do MET (60 kg)4
stair climbing, fast pace Valor de Referência do MET (60 kg)8.8
descending stairs Valor de Referência do MET (60 kg)3.5
walking, less than 2.0 mph, strolling, very slow Valor de Referência do MET (60 kg)2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace Valor de Referência do MET (60 kg)3.5
walking, 3.5 mph, level, firm surface, brisk Valor de Referência do MET (60 kg)4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade Valor de Referência do MET (60 kg)5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade Valor de Referência do MET (60 kg)8
race walking Valor de Referência do MET (60 kg)6.5
hiking, cross country (Taylor Code 040) Valor de Referência do MET (60 kg)6
walking, grass track Valor de Referência do MET (60 kg)4.8
walking, plowed field or sand Valor de Referência do MET (60 kg)4.5
paddle boat Valor de Referência do MET (60 kg)4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) Valor de Referência do MET (60 kg)3
sailing, in competition Valor de Referência do MET (60 kg)4.5
skiing, water or wakeboarding (Taylor Code 220) Valor de Referência do MET (60 kg)6
skindiving, moderate Valor de Referência do MET (60 kg)11.8
skindiving, scuba diving, general (Taylor Code 310) Valor de Referência do MET (60 kg)7
snorkeling (Taylor Code 310) Valor de Referência do MET (60 kg)5
surfing, body or board, general Valor de Referência do MET (60 kg)3
surfing, body or board, competitive Valor de Referência do MET (60 kg)5
swimming laps, freestyle, fast, vigorous effort Valor de Referência do MET (60 kg)9.8
swimming, backstroke, general, training or competition Valor de Referência do MET (60 kg)9.5
swimming, backstroke, recreational Valor de Referência do MET (60 kg)4.8
swimming, breaststroke, recreational Valor de Referência do MET (60 kg)5.3
swimming, butterfly, general Valor de Referência do MET (60 kg)13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort Valor de Referência do MET (60 kg)8.3
swimming, lake, ocean, river (Taylor Codes 280, 295) Valor de Referência do MET (60 kg)6
swimming, leisurely, not lap swimming, general Valor de Referência do MET (60 kg)6
swimming, sidestroke, general Valor de Referência do MET (60 kg)7
swimming, synchronized Valor de Referência do MET (60 kg)8
swimming, treading water, moderate effort, general Valor de Referência do MET (60 kg)3.5
tubing, floating on a river, general Valor de Referência do MET (60 kg)2.3
water aerobics, water calisthenics Valor de Referência do MET (60 kg)5.5
water polo Valor de Referência do MET (60 kg)10
water volleyball Valor de Referência do MET (60 kg)3
water jogging Valor de Referência do MET (60 kg)9.8
water walking, moderate effort, moderate pace Valor de Referência do MET (60 kg)4.5
skating, ice, general (Taylor Code 360) Valor de Referência do MET (60 kg)7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort Valor de Referência do MET (60 kg)12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only Valor de Referência do MET (60 kg)5.3
skiing, roller, elite racers Valor de Referência do MET (60 kg)12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370) Valor de Referência do MET (60 kg)7
snow shoeing, moderate effort Valor de Referência do MET (60 kg)5.3
snowmobiling, driving, moderate Valor de Referência do MET (60 kg)3.5
snow shoveling, by hand, moderate effort Valor de Referência do MET (60 kg)5.3
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Fonte da Tabela: Pequena、 Média、 Grande
Nome da Atividade
Calorias Consumidas durante a Atividade
(kcal / 10 minutos)
Referência
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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O que é o Equivalente Metabólico (MET):

O Equivalente Metabólico da Tarefa (MET) é uma maneira de medir a intensidade do exercício

Pode ser simplesmente definido como a razão entre a taxa metabólica durante uma atividade específica e a taxa metabólica em repouso. 1 MET refere-se às calorias queimadas por uma pessoa durante uma hora de exercício contínuo para cada quilograma de seu peso corporal em repouso, ou ao oxigênio consumido por uma pessoa durante cada minuto de exercício contínuo para cada quilograma de seu peso corporal.

1 MET =
1 kcal / kg / hora = 3,5 ml / kg / minuto

Atenção às unidades de tempo, não confunda minutos com horas!

Valores de Referência do MET para Homens

Para homens (supondo um peso corporal de 70 kg), menos de 4 MET é considerado 'baixa intensidade', de 4 a 6 MET é considerado 'intensidade média', de 6 a 8 MET é considerado 'intensidade média-alta', de 8 a 10 MET é considerado 'intensidade muito alta' e acima de 10 MET é considerado 'intensidade extremamente alta'.

Valores de Referência do MET para Mulheres

Para mulheres (supondo um peso corporal de 50 kg), menos de 2,8 MET é considerado 'baixa intensidade', de 2,8 a 4,3 MET é considerado 'intensidade média', de 4,4 a 5,9 MET é considerado 'intensidade média-alta', de 6 a 7,5 MET é considerado 'intensidade muito alta' e acima de 7,6 MET é considerado 'intensidade extremamente alta'.

Relação entre Exercício e Saúde

Outra unidade comumente usada é METs-min, obtida multiplicando o MET por 60 minutos. Por exemplo, o tênis tem um MET de 8, que também pode ser descrito como 480 METs-min. Muitas pesquisas mostraram que alcançar 3000-4000 METs-min por semana por meio do exercício é muito eficaz na melhoria da saúde em grupos de alto risco, como diabéticos, mulheres com câncer de mama, câncer de cólon, etc.

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