Farklı Aktivitelerde Kalori Harcama Tablosu MET Metabolik Eşdeğeri Kullanarak Hızlı Kalori Hesaplama

Kilo:
kg
Not: MET değeri, istirahat halindeki oksijen tüketimine eşdeğer olan bir tahmin yöntemidir, yaklaşık olarak 3.5 ml/kg/dakika. Belirli bir aktivitedeki kalori harcamasını hesaplamak için yalnızca 'vücut ağırlığı' ve 'aktivite süresi' temel alınarak hesaplanır. Gerçek kalori harcaması bireysel faktörlere, egzersiz yoğunluğuna, becerilere ve çevresel koşullara bağlı olarak farklılık gösterebilir.
bicycling, mountain, general MET Referans Değeri (60 kg)8.5
bicycling, general MET Referans Değeri (60 kg)7.5
bicycling, leisure MET Referans Değeri (60 kg)5.8
activity video game (e.g., Wii Fit) MET Referans Değeri (60 kg)2.3
bicycling, 30-50 watts,light effort MET Referans Değeri (60 kg)3.5
bicycling, 90-100 watts, moderate to vigorous effort MET Referans Değeri (60 kg)6.8
bicycling, 161-200 watts, vigorous effort MET Referans Değeri (60 kg)11
calisthenics (e.g., push ups, sit ups, pull-ups, jumping jacks), vigorous effort MET Referans Değeri (60 kg)8
calisthenics (e.g., push ups, sit ups, pull-ups, lunges), moderate effort, going up & down from floor MET Referans Değeri (60 kg)3.8
calisthenics (e.g., sit-ups, abdominal crunches), light effort MET Referans Değeri (60 kg)2.8
circuit training MET Referans Değeri (60 kg)8
Elliptical trainer, moderate effort MET Referans Değeri (60 kg)5
resistance training MET Referans Değeri (60 kg)6
squats MET Referans Değeri (60 kg)5
health club exercise, general (Taylor Code 160) MET Referans Değeri (60 kg)5.5
health club exercise classes, general, gym/weight training combined in one visit MET Referans Değeri (60 kg)5
health club exercise, conditioning classes MET Referans Değeri (60 kg)7.8
rope skipping, general MET Referans Değeri (60 kg)12.3
rowing, stationary ergometer, general, vigorous effort MET Referans Değeri (60 kg)6
slide board exercise, general MET Referans Değeri (60 kg)11
slimnastics, jazzercise MET Referans Değeri (60 kg)6
stretching, mild MET Referans Değeri (60 kg)2.3
pilates, general MET Referans Değeri (60 kg)3
upper body exercise, arm ergometer MET Referans Değeri (60 kg)2.8
upper body exercise, stationary bicycle - Airdyne (arms only)40 rpm, moderate MET Referans Değeri (60 kg)4.3
water aerobics, water calisthenics, water exercise MET Referans Değeri (60 kg)5.3
yoga, Hatha MET Referans Değeri (60 kg)2.5
yoga, Power MET Referans Değeri (60 kg)4
ballet, modern, or jazz, general, rehearsal or class MET Referans Değeri (60 kg)5
tap MET Referans Değeri (60 kg)4.8
aerobic, general MET Referans Değeri (60 kg)7.3
bench step class, general MET Referans Değeri (60 kg)8.5
ethnic or cultural dancing MET Referans Değeri (60 kg)4.5
ballroom, fast MET Referans Değeri (60 kg)5.5
disco MET Referans Değeri (60 kg)7.8
ballroom ,general MET Referans Değeri (60 kg)11.3
ballroom, slow MET Referans Değeri (60 kg)3
Anishinaabe Jingle Dancing MET Referans Değeri (60 kg)5.5
Caribbean dance MET Referans Değeri (60 kg)3.5
lying quietly MET Referans Değeri (60 kg)1.3
sitting quietly MET Referans Değeri (60 kg)1.3
standing quietly MET Referans Değeri (60 kg)1.3
sleeping MET Referans Değeri (60 kg)1
Running, 4 mph (13 min/mile) MET Referans Değeri (60 kg)6
running, 5 mph (12 min/mile) MET Referans Değeri (60 kg)8.3
running, 5.2 mph (11.5 min/mile) MET Referans Değeri (60 kg)9
running, 6 mph (10 min/mile) MET Referans Değeri (60 kg)9.8
running, 6.7 mph (9 min/mile) MET Referans Değeri (60 kg)10.5
running, 7 mph (8.5 min/mile) MET Referans Değeri (60 kg)11
running, 7.5 mph (8 min/mile) MET Referans Değeri (60 kg)11.5
running, 8 mph (7.5 min/mile) MET Referans Değeri (60 kg)11.8
running, 8.6 mph (7 min/mile) MET Referans Değeri (60 kg)12.3
running, 9 mph (6.5 min/mile) MET Referans Değeri (60 kg)12.8
running, 10 mph (6 min/mile) MET Referans Değeri (60 kg)14.5
running, 11 mph (5.5 min/mile) MET Referans Değeri (60 kg)16
running, 12 mph (5 min/mile) MET Referans Değeri (60 kg)19
running, 13 mph (4.6 min/mile) MET Referans Değeri (60 kg)19.8
running, 14 mph (4.3 min/mile) MET Referans Değeri (60 kg)23
running, cross country MET Referans Değeri (60 kg)9
running, stairs, up MET Referans Değeri (60 kg)15
running, marathon MET Referans Değeri (60 kg)13.3
archery, non-hunting MET Referans Değeri (60 kg)4.3
badminton, competitive (Taylor Code 450) MET Referans Değeri (60 kg)7
badminton, social singles and doubles, general MET Referans Değeri (60 kg)5.5
basketball, game (Taylor Code 490) MET Referans Değeri (60 kg)8
basketball, general MET Referans Değeri (60 kg)6.5
basketball, shooting baskets MET Referans Değeri (60 kg)4.5
basketball, drills, practice MET Referans Değeri (60 kg)9.3
billiards MET Referans Değeri (60 kg)2.5
bowling (Taylor Code 390) MET Referans Değeri (60 kg)3
boxing, in ring, general MET Referans Değeri (60 kg)12.8
boxing, punching bag MET Referans Değeri (60 kg)5.5
boxing, sparring MET Referans Değeri (60 kg)7.8
broomball MET Referans Değeri (60 kg)7
cheerleading, gymnastic moves, competitive MET Referans Değeri (60 kg)6
coaching, football, soccer, basketball, baseball, swimming, etc. MET Referans Değeri (60 kg)4
cricket, batting, bowling, fielding MET Referans Değeri (60 kg)4.8
croquet MET Referans Değeri (60 kg)3.3
curling MET Referans Değeri (60 kg)4
darts, wall or lawn MET Referans Değeri (60 kg)2.5
fencing MET Referans Değeri (60 kg)6
frisbee playing, general MET Referans Değeri (60 kg)3
golf, general MET Referans Değeri (60 kg)4.8
hacky sack MET Referans Değeri (60 kg)4
handball, general (Taylor Code 520) MET Referans Değeri (60 kg)12
high ropes course, multiple elements MET Referans Değeri (60 kg)4
hang gliding MET Referans Değeri (60 kg)3.5
hockey general MET Referans Değeri (60 kg)8
horseback riding, general MET Referans Değeri (60 kg)5.5
jai alai MET Referans Değeri (60 kg)12
martial arts ( judo, karate, kick boxing, tae kwan do,Muay Thai boxing) MET Referans Değeri (60 kg)10.3
juggling MET Referans Değeri (60 kg)4
moto-cross, off-road motor sports, all-terrain vehicle, general MET Referans Değeri (60 kg)4
orienteering MET Referans Değeri (60 kg)9
paddleball, casual, general (Taylor Code 460) MET Referans Değeri (60 kg)6
polo, on horseback MET Referans Değeri (60 kg)8
racquetball, general (Taylor Code 470) MET Referans Değeri (60 kg)7
rock climbing, ascending rock, high difficulty MET Referans Değeri (60 kg)7.5
rodeo sports, general, moderate effort MET Referans Değeri (60 kg)5.5
rope jumping, fast pace, >= 100 skips/min MET Referans Değeri (60 kg)12.3
rope jumping, slow pace, < 100 skips/min MET Referans Değeri (60 kg)8.8
rugby, union, team, competitive MET Referans Değeri (60 kg)8.3
skateboarding, general, moderate effort MET Referans Değeri (60 kg)5
skateboarding, competitive, vigorous effort MET Referans Değeri (60 kg)6
rollerblading MET Referans Değeri (60 kg)9.8
soccer, competitive MET Referans Değeri (60 kg)10
soccer, casual, general (Taylor Code 540) MET Referans Değeri (60 kg)7
softball or baseball, fast or slow pitch, general (Taylor Code 440) MET Referans Değeri (60 kg)5
softball,pitching MET Referans Değeri (60 kg)6
squash, general MET Referans Değeri (60 kg)7.3
table tennis, ping pong (Taylor Code 410) MET Referans Değeri (60 kg)4
tennis, doubles (Taylor Code 430) MET Referans Değeri (60 kg)6
tennis, singles (Taylor Code 420) MET Referans Değeri (60 kg)8
trampoline, recreational MET Referans Değeri (60 kg)3.5
trampoline, competitive MET Referans Değeri (60 kg)4.5
volleyball (Taylor Code 400) MET Referans Değeri (60 kg)4
volleyball, competitive, in gymnasium MET Referans Değeri (60 kg)6
volleyball, beach, in sand MET Referans Değeri (60 kg)8
wrestling (one match = 5 minutes) MET Referans Değeri (60 kg)6
track and field (e.g., shot, discus, hammer throw) MET Referans Değeri (60 kg)4
track and field (e.g., high jump, long jump, triple jump, javelin, pole vault) MET Referans Değeri (60 kg)6
track and field (e.g., steeplechase, hurdles) MET Referans Değeri (60 kg)10
carrying 15 pound load (e.g. suitcase), level ground or downstairs MET Referans Değeri (60 kg)5
carrying 15 lb child, slow walking MET Referans Değeri (60 kg)2.3
carrying load upstairs, general MET Referans Değeri (60 kg)8.3
climbing hills, no load MET Referans Değeri (60 kg)6.3
climbing hills with 0 to 9 lb load MET Referans Değeri (60 kg)6.5
climbing hills with 10 to 20 lb load MET Referans Değeri (60 kg)7.3
climbing hills with 21 to 42 lb load MET Referans Değeri (60 kg)8.3
climbing hills with 42+ lb load MET Referans Değeri (60 kg)9
stair climbing, using or climbing up ladder (Taylor Code 030) MET Referans Değeri (60 kg)8
stair climbing, slow pace MET Referans Değeri (60 kg)4
stair climbing, fast pace MET Referans Değeri (60 kg)8.8
descending stairs MET Referans Değeri (60 kg)3.5
walking, less than 2.0 mph, strolling, very slow MET Referans Değeri (60 kg)2
walking, 2.8 to 3.2 mph,, firm surface, moderate pace MET Referans Değeri (60 kg)3.5
walking, 3.5 mph, level, firm surface, brisk MET Referans Değeri (60 kg)4.3
walking, 2.9 to 3.5 mph, uphill, 1 to 5% grade MET Referans Değeri (60 kg)5.3
walking, 2.9 to 3.5 mph, uphill, 6% to 15% grade MET Referans Değeri (60 kg)8
race walking MET Referans Değeri (60 kg)6.5
hiking, cross country (Taylor Code 040) MET Referans Değeri (60 kg)6
walking, grass track MET Referans Değeri (60 kg)4.8
walking, plowed field or sand MET Referans Değeri (60 kg)4.5
paddle boat MET Referans Değeri (60 kg)4
sailing, boat and board sailing, windsurfing, ice sailing, general (Taylor Code 235) MET Referans Değeri (60 kg)3
sailing, in competition MET Referans Değeri (60 kg)4.5
skiing, water or wakeboarding (Taylor Code 220) MET Referans Değeri (60 kg)6
skindiving, moderate MET Referans Değeri (60 kg)11.8
skindiving, scuba diving, general (Taylor Code 310) MET Referans Değeri (60 kg)7
snorkeling (Taylor Code 310) MET Referans Değeri (60 kg)5
surfing, body or board, general MET Referans Değeri (60 kg)3
surfing, body or board, competitive MET Referans Değeri (60 kg)5
swimming laps, freestyle, fast, vigorous effort MET Referans Değeri (60 kg)9.8
swimming, backstroke, general, training or competition MET Referans Değeri (60 kg)9.5
swimming, backstroke, recreational MET Referans Değeri (60 kg)4.8
swimming, breaststroke, recreational MET Referans Değeri (60 kg)5.3
swimming, butterfly, general MET Referans Değeri (60 kg)13.8
swimming, crawl, medium speed, ~50 yards/minute, vigorous effort MET Referans Değeri (60 kg)8.3
swimming, lake, ocean, river (Taylor Codes 280, 295) MET Referans Değeri (60 kg)6
swimming, leisurely, not lap swimming, general MET Referans Değeri (60 kg)6
swimming, sidestroke, general MET Referans Değeri (60 kg)7
swimming, synchronized MET Referans Değeri (60 kg)8
swimming, treading water, moderate effort, general MET Referans Değeri (60 kg)3.5
tubing, floating on a river, general MET Referans Değeri (60 kg)2.3
water aerobics, water calisthenics MET Referans Değeri (60 kg)5.5
water polo MET Referans Değeri (60 kg)10
water volleyball MET Referans Değeri (60 kg)3
water jogging MET Referans Değeri (60 kg)9.8
water walking, moderate effort, moderate pace MET Referans Değeri (60 kg)4.5
skating, ice, general (Taylor Code 360) MET Referans Değeri (60 kg)7
skiing, cross country, 5.0-7.9 mph, brisk speed, vigorous effort MET Referans Değeri (60 kg)12.5
skiing, downhill, alpine or snowboarding, moderate effort, general, active time only MET Referans Değeri (60 kg)5.3
skiing, roller, elite racers MET Referans Değeri (60 kg)12.5
sledding, tobogganing, bobsledding, luge (Taylor Code 370) MET Referans Değeri (60 kg)7
snow shoeing, moderate effort MET Referans Değeri (60 kg)5.3
snowmobiling, driving, moderate MET Referans Değeri (60 kg)3.5
snow shoveling, by hand, moderate effort MET Referans Değeri (60 kg)5.3
Kategoriye Göre Filtrele:
All
Tablo Yazı Tipi: Küçük、 Orta、 Büyük
Aktivite Adı
Aktivite Sırasında Harcanan Kaloriler
(kcal / 10 dakika)
Referans
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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Metabolik Eşdeğer (MET) Nedir:

Görevin Metabolik Eşdeğeri (MET), egzersiz yoğunluğunu ölçmenin bir yolu

Bunu, belirli bir aktivite sırasındaki metabolizma hızının istirahat halindeki metabolizma hızına oranı olarak basitçe tanımlayabiliriz. 1 MET, kişinin istirahat halindeyken her kilogram vücut ağırlığı başına her saat sürekli egzersizde yaktığı kalori miktarına veya kişinin istirahat halindeyken her kilogram vücut ağırlığı başına her dakika sürekli egzersizde tükettiği 3.5 ml oksijen miktarına eşittir.

1 MET =
1 kcal / kg / saat = 3.5 ml / kg / dakika

Zaman birimlerine dikkat edin, dakikaları saatlerle karıştırmayın!

Erkekler için MET Referans Değerleri

Erkekler için (70 kg vücut ağırlığı varsayarak), 4 MET'in altında 'düşük yoğunluklu', 4 ile 6 MET arasında 'orta yoğunluklu', 6 ile 8 MET arasında 'orta-yüksek yoğunluklu', 8 ile 10 MET arasında 'çok yüksek yoğunluklu' ve 10 MET'in üzerinde 'aşırı yüksek yoğunluklu' olarak kabul edilir.

Kadınlar için MET Referans Değerleri

Kadınlar için (50 kg vücut ağırlığı varsayarak), 2.8 MET'in altında 'düşük yoğunluklu', 2.8 ile 4.3 MET arasında 'orta yoğunluklu', 4.4 ile 5.9 MET arasında 'orta-yüksek yoğunluklu', 6 ile 7.5 MET arasında 'çok yüksek yoğunluklu' ve 7.6 MET'in üzerinde 'aşırı yüksek yoğunluklu' olarak kabul edilir.

Egzersiz ve Sağlık İlişkisi

Diğer yaygın bir kullanılan birim METs-dakikadır, bu, MET'i 60 dakika ile çarpılarak elde edilir. Örneğin, tenis MET'i 8'dir, bu da 480 METs-dakika olarak ifade edilebilir. Birçok çalışma, yüksek riskli gruplarda, diyabet, meme kanseri, kolon kanseri gibi hastalıklar gibi birçok yüksek riskli grup için haftada 3000-4000 METs-dakikanın sağlığı iyileştirmek için çok etkili olduğunu göstermektedir.

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