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How Do You Know if You’re Fit?
We tend to think that a fit person is
someone who looks good, eats healthy food,
and is slim and active. However, this
assessment is superficial at best and it
gives little indication of a person’s
capacity to endure physical activity.
Did you
know that there is a simple way you can
measure your own fitness?
Measuring fitness, or cardiovascular
capacity, is a complex and expensive
procedure done in a doctor’s office. However,
nowadays there is a simple way you can
measure your own fitness level in one of
many exercise machines available at gyms or
in your own living room. |
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Ana
Castro, UnitedHealthcare |
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Your exercise machine at
home or at your gym can help. Most of today’s
exercise machines such as treadmills, elliptical
trainers, or rowing machines are equipped with a
metabolic equivalent (MET) level display. One MET is
the amount of oxygen used when you are completely
inactive, such as when you are at rest (one MET is
equivalent to 3.5 ml of oxygen per kilogram of body
weight per minute). The American College of Sports
Medicine states that non-athletic, middle-aged men
and women of average health have peak exercise
capacities in the range of 8 to 10 METs, while an
athlete can have values as high as 18 to 24 METs.
Assess your current physical condition, set your
own goals and manage your own fitness. By
getting on an exercise machine that displays METs,
you can gauge your cardiovascular fitness and
determine a starting point from which to make
improvements. Current guidelines from the Centers
for Disease Control and the American College of
Sports Medicine recommend exercising at 3 to 6 METs,
or 3 to 6 times the resting metabolic rate.
Here are some helpful tips to help you utilize
this information toward fitness improvements:
Exercise at 3 METs at the beginning of an exercise
program. Remember that it takes about 90 days to
develop a habit, so practice is needed!
Any activity that burns 3 to 6 METs is considered
moderate-intensity physical activity.
To get the health benefits or exercise, The Centers
for Disease Control and Prevention recommend that
you exercise at an intensity of at least 3 to 6 METs
during every workout. Any activity that burns more
than 6 METs is considered vigorous-intensity
physical activity.
Thirty minutes of uninterrupted exercise at moderate
intensity at least three times a week will get you
on your way to achieving your target MET. According
to the Journal on Active Aging, July-August 2002,
every MET increase in a person’s exercise
contributes to a 12 percent reduction in mortality.
Try boosting your fitness by reaching your target
Try boosting your fitness by reaching your target
MET level for short periods during your workout. The
MET reader in your exercise machine will display
your effort in numbers, but always pay attention to
how you feel.
Exercise researchers have developed a simple
calculation to help you determine your target MET
level:
• For women:
MET level = 14.7 – (0.13 x your age in years)
• For men:
MET level = 14.7 – (0.11 x your age in years)
Determine the intensity levels of various physical
activities using the table included. Remember to
consult with your doctor before starting any
exercise program.
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Estimated Energy
Requirements of Selected
Activities |
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Exercise |
METs |
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Dancing, ballroom (fast) or
square
Cycling (leisurely)
Cycling (moderately)
Golf (with cart)
Golf (without cart)
Dancing, Aerobic or ballet
Dancing, ballroom (slow)
Jogging (10-minute mile)
Mowing lawn (power mower)
Skiing (water or downhill)
Squash
Swimming (slow)
Swimming (fast)
Tennis (doubles)
Walking (2 m.p.h.)
Walking (3 m.p.h.)
Walking (4 m.p.h.)
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5.5
3.5
5.7
2.5
4.9
6.0
2.9
10.2
3.0
6.8
12.1
4.5
7.0
6.0
2.5
3.3
4.5 |
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Source: American Heart
Association |
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Your exercise machine at home
or in the gym is your friend – it can help you
measure and manage your physical condition. Record
your exercise progress and enjoy knowing when
improvements occur. Wishing you good health!
Ana Castro is the Project Manager for
UnitedHealthcare’s Latino Health Solutions Division.
Ana has over 20 years of experience in the field of
fitness as a personal trainer, lifestyle management
coach, and is the producer and developer of six
exercise videos in Spanish especially dedicated to
Latinas. UnitedHealthcare Latino Health Solutions is
leading the way with its commitment to building
diversity and promoting opportunities for Latinas in
the workplace.
Bullet: Assess your current physical condition, set
your own goals and manage your own fitness. |
