Intensity Levels
Exercise is categorized into three different intensity levels. These levels include low, moderate, and vigorous and are measured by the metabolic equivalent (METs). The effects of exercise are different at each intensity level (i.e. training effect). Recommendations to lead a healthy lifestyle vary for individuals based on age, weight, and existing activity levels. “Published guidelines for healthy adults state that 20-60 minutes of medium intensity continuous or intermittent aerobic activity 3-5 times per week is needed for developing and maintaining cardiorespiratory fitness, body composition, and muscular strength.”
| Physical Activity | MET |
|---|---|
| Light Intensity Activities | < 3 |
| sleeping | 0.9 |
| watching television | 1.0 |
| writing, desk work, typing | 1.8 |
| walking, 1.7 mph (2.7 km/h), level ground, strolling, very slow | 2.3 |
| walking, 2.5 mph (4 km/h) | 2.9 |
| Moderate Intensity Activities | 3 to 6 |
| bicycling, stationary, 50 watts, very light effort | 3.0 |
| walking 3.0 mph (4.8 km/h) | 3.3 |
| calisthenics, home exercise, light or moderate effort, general | 3.5 |
| walking 3.4 mph (5.5 km/h) | 3.6 |
| bicycling, <10 mph (16 km/h), leisure, to work or for pleasure | 4.0 |
| bicycling, stationary, 100 watts, light effort | 5.5 |
| Vigorous Intensity Activities | > 6 |
| jogging, general | 7.0 |
| calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort | 8.0 |
| running jogging, in place | 8.0 |
| rope jumping | 10.0 |
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