Skip to content Show Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight
per hour; someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs. One limitation to this way of measuring exercise intensity is that it does not consider
the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. This table gives examples of light-, moderate-, and vigorous-intensity activity for healthy adults.
Reproduced with permission from The Nutrition Source Physical activity of all kinds can be performed in a variety of intensities, ranging between light, moderate, and vigorous (high) intensity activity. Understanding the difference between intensity levels is important to understanding the current Physical Activity Guidelines for Americans. Light intensity activities require the least amount of effort, compared to moderate and vigorous activities. The definition for light intensityactivity is an activity that is classified as < 3 METS. One MET, or metabolic equivalent, is the amount of oxygen consumed while sitting at rest. Thus, an activity classified as 2 METS would be equal to 2 times the amount of oxygen consumed while sitting at rest (1 MET). METS are a convenient and standard method for describing absolute intensity of physical activities. Some examples of light physical activities include: walking slowly (i.e. shopping, walking around the office), sitting at your computer, making the bed, eating, preparing food, and washing dishes. Moderate intensityactivities are defined as activities ranging between 3 - < 6 METS. These activities require more oxygen consumption that light activities. Some examples of moderate physical activities include: sweeping the floor, walking briskly, slow dancing, vacuuming, washing windows, shooting a basketball. Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of oxygen consumption to complete the activity. Examples of vigorous physical activities include: running (5 mph >), swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e. bricks). An easy way to estimate intensity of activities is through a method called the “talk test”. This method is a simple, practical way for individuals to measure their activity intensity. If you are doing a moderate intensity activity, you can talk, but not sing during the activity. If you are doing a vigorous intensity activity, you will not be able to say more than a few words without taking a breath. For intensity levels of common daily activities visit the Compendium of Physical Activities. For more information, contact Nikki Prosch at the SDSU Extension Watertown Regional Center at 605.882.5140. What type of physical activity requires a high intensity activity and is done in a short duration of time?Anaerobic activity (e.g., sprinting during running, swimming, or biking) requires maximal performance during the brief period.
What is an intense physical activity?Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of oxygen consumption to complete the activity. Examples of vigorous physical activities include: running (5 mph >), swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e. bricks).
What are some examples of physical activity and levels of intensity?In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity.. Walking briskly (3 miles per hour or faster, but not race-walking). Water aerobics.. Bicycling slower than 10 miles per hour on primarily flat or level terrain without hills.. Tennis (doubles). Ballroom dancing.. What is moderate to high intensity activities?Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs.
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What type of physical activity requires a high intensity activity and is done in a short duration of time requiring high energy?
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