Physical workloads should be assigned to meet individual abilities, goals, preferences
•Workloads can be easily assigned in METs
•Reminder: 1 MET = 3.5 ml · kg-1 · min-1
•Relative VO2 can be estimated from METs
MET physical activity intensity breakpoints reflect intensity-dependent health gains
•Low-intensity physical activity (LPA) 1.1-2.9 METs
•Moderate-intensity physical activity (MPA) 3-5.9 METs
•Vigorous-intensity physical activity (VPA) ≥6 METs
commonly abbreviated MVPA
•MET costs of various exercises, physical activities, and common activities of daily living are well described and can be prescribed according to reference materials
•See Appendix G
PA volume and intensity goals can be achieved through the accumulation of MET-minutes
•e.g., 5 METs x 30 min/day x 4 days/week = 600 MET-min
•A recommended minimum of 500 weekly MET-minutes is associated with improved health
•Dose-dependent health benefits accrue up to weekly 1000 MET-minutes
LPA (1.1-2.9 METs) is generally not part of a structured Ex Rx
•LPA is sometimes called spontaneous or background PA because it describes activities of daily living
•The accumulation of LPA is generally associated with improved health outcomes
LPA can be quantified by step counts
•Step counts are easily monitored with pedometers and modern wearables, including smart watches
•Generalized step count thresholds:
< 5,000 = "sedentary"
5,000-7,900 = "low active"
7,500-9,000 = "active"
10,000+ = "highly active"