When you exercise, there are a few metrics to measure the energy expenditure and power output. A MET, a multiple of resting metabolic rate, is commonly used to estimate your work output. One MET is between 0.200 to 0.250 liters (of oxygen/min, or approximately one kcal/min, depending on the weight and body type of the person. Two METS would be two times resting metabolic rate or approximately 0.5 liters (2 X 0.200 to 0.250) of oxygen/min, or 2 kcal/min. Likewise, 3 METS would be 0.75 liters (3 X 0.200 to 0.250) of oxygen/min, or around 3 kcal/min. WATTs are used to calibrate the amount of work being done or work time. At the studio, we tend to use WATTs because of the ease in measuring. As compared to measuring calories burned, we observe a more consistent outcome regardless of resting heart, age, and weight. Regardless of the goal- fat loss, strength, or improvements in mobility, we strive to improve all of our members’ work capacities. I like to make the analogy that everyone has a bucket. The size of your bucket determines your work capacity. My goal is to increase the size of that bucket.
Below is a chart that can be referenced for workload conversion:
Workload Conversion Sheet
|
Watts |
Oxygen Uptake (L/min) |
Work Rate |
Energy Output (kcal/hr) |
METS |
|
50 |
0.9 |
Easy |
270 |
4.0 |
|
100 |
1.5 |
Fairly Easy |
450 |
6.7 |
|
150 |
2.1 |
Moderate |
630 |
9.3 |
|
200 |
2.8 |
Moderately Hard |
840 |
12.4 |
|
250 |
3.5 |
Very Hard |
1050 |
15.5 |
|
300 |
4.2 |
Very, Very Hard |
1260 |
18.7 |
Examples of exercises we use to train work capacity are:
· Pushing and pulling weight loaded sleds
· Air-bikes
· Cross-country Ski-ergometer
· Battling ropes
· Loaded carries using either sandbags or kettlebells
These exercises put demands on the whole body and are available to everyone regardless of limitations structurally (orthopedic) or strength. Of recent, there have been discussions of how overdoing (6-7 days a week) weight-training can cause over-training and come at an orthopedic cost. These full-body type exercises don’t come with that risk.
As research has proven, aging negatively impacts our work capacity.[i] While a great deal of variation exists, an average decline of 20% in physical work capacity has been reported between the ages of 40 and 60 years, due to decreases in aerobic and musculoskeletal capacity. I don’t believe that we can stop the aging process, but it’s my goal to slow it down. I think we all have seen the physical difference between a 65-year-old person who adopts a program of resistance exercise 2-4 days a week compared to someone who doesn’t.
Another benefit is that it’s never too late to start. Don’t be discouraged if you’re fifty and currently don’t exercise. You are never too old to start. If we think of someone that smokes, if they quit, the body regenerates the damaged tissues with healthy tissue. It will take a person who has smoked for twenty years longer to recover from the negative effects of smoking when compared to someone who smoked for ten, but regardless, improvements are made.
I’ll see you at the studio.
[i] https://pubmed.ncbi.nlm.nih.gov/18543279/