Download MET Levels

MET Levels &
Cardiopulmonary Rehab
What does MET stand for?
“Metabolic Equivalent for Task”
What is a MET level?
The metabolic equivalent for task (MET) is a unit of measure that
estimates the amount of energy/oxygen used by your body during
physical activity. Muscle cells use the oxygen to help produce the
energy to fuel contractions. Even while your body is at rest, it requires
energy to fuel all of your body systems. Your body at rest would
represent a MET level of = 1. The MET level is a standardized unit of
measure, so that it can be applied to all persons of any height or
weight. For example: during exercise, if you are working at a MET level
of 4, your body is using FOUR times the oxygen and energy than that of
your body at rest.
Why do I need to know this?
During your Cardiopulmonary Rehab program, we will be tracking the
MET levels you achieve with each exercise, and how long you are able
to perform that exercise at that level. Research has shown that
moderate intensity physical activity, when performed on a consistent
basis over time helps to improve your overall health and function.
There is actually a 12-13% reduction in morbidity/mortality rate for
every 1 MET level increase in functional capacity. For instance, when
you get started, if you are able to achieve a consistent MET level of 2 on
the NuStep, then when you finish the program you are able to achieve
and maintain a MET level of 4, you are reducing your risk of future
advanced cardiac disease and death by over 25%!! Keep it up!! 
What is Moderate Intensity Exercise?
Moderate-Intensity activity is a level of body effort that is active but not
strenuous. Your activity level is probably moderate if you are actively
moving, lightly sweating, heart beating faster and breathing harder
than usual but can still carry on a normal conversation.
Moderate Intensity exercise results in an effort of 3-6 METs. This is the
range we would expect you to achieve during cardiac rehab.
Researchers have assigned MET values for everything from many
common types of exercise, like walking, or riding a bike, to relatively
obscure activities like pulling a tractor tire.
What are some examples of MET levels of 3, 4, 5, and 6?
MET of 3
MET of 4
Treadmill at
3mph
Bicycling at
6mph
Slow ballroom
dancing
Treadmill at
3.5mph
Active gardening
Light Gymnastics
Trampoline
Table Tennis
MET of 5
Walking a mile
in 15 minutes
Aerobic dance
Tennis
Kayaking
Ice Skating
MET of 6
Hiking uphill
Shoveling snow
Jogging
Chopping wood
Push mower
Wrestling