WORK OUT YOUR METS
How To Use These Charts
The more vigorous the exercise, the quicker you get to 20 METs.
You’ll see that you can mix it up and get to 20 METs in a week, or just do the same kind of exercise all the time and still get to 20 METs.
Everyone can get to 20 METs, but the fitter you are and the more intense the exercise is then it will take less time to reach that goal.
|If you can walk 5km in an hour||4||8||12||16||It will take you 5 hours a week to use 20 METs|
|BUT if you can walk 7km in an hour||5||10||15||It will only take you 4 hours a week to use 20 METs||25|
|If you can run 8km in an hour||8.5||17||It will take you about 2.5 hours to use 20 METs in a week||34||42.5|
|Aim for 3.5 hours a week||If you cycle 19km in an hour||6||12||18|
It will take you 3.25 hours to use 20 METs in a week
|If you can swim 45 metres in a minute||Light||7||14||It will take you 3 hours of swimming to use 21 METs in a week||28||35|
|But if you can swim 60 metres in a minute||Medium||9||18|
It will take you 2.25 hours to use 20 METs in a week
|Skating at 16km/hr||5||10||15||20||25|
|Fast Step (Aerobics)||6||12||18||24||30|
|Rowing or Kayaking||7||14||21||28||35|
|Cross country skiing 6.4km/hr||9||18||27||36||45|
|Squash or Handball||10||20||30||40||50|