To estimate how fast a woman should jog on a level course to
be exercising at an intensity of 8 METS, follow these steps:
1. Convert the METS to ml . kg-1 . min-1.
8 METS X 3.5 ml . kg-1 . min-1 = 28 ml . kg-1 . min-1
2. Substitute known values into the ACSM running equation
and solve for speed.
ml . kg-1 . min-1 = [speed (m.min-1) x 0.2] + 3.5 ml . kg-1 . min-1
28.0 ml . kg-1 . min-1 - 3.5 ml . kg-1 . min-1 = speed (m.min-1) x 0.2
(28.0 ml . kg-1 . min-1 - 3.5 ml . kg-1 . min-1) / 0.2 = speed (m.min-1)
122.5 m . min-1 = speed
3. Convert the speed to mph.
1 mph = 26.8 m.min-1
122.5 m.min-1 / 26.8 m.min-1 = 4.57 mph
4. Convert mph to minute per mile pace.
Pace = 60 min.hr-1 / mph
Pace = 60 min.hr-1 / 4.57 mph
Pace = 13.1 min.mile-1 (or 8.1 min.km-1)
Estimating Caloric Cost of Exercise
1. Determine exercise intensity in METS.
2. 1 MET is equal to 1 kcal . kg-1 . hr-1
Example:
A woman weighs 132 lbs (60 kg). She wishes to expend 1500 kcal
per week. She exercises at an intensity of 7 METs. If she can
exercise 5 days per week, how long would she need to exercise
each session to expend 1500 kcal.
1. Use equation from 2 above.
2. Multiply her exercise intensity in METS times her body weight
in kg.
7 METS x 60 kg = 420 kcal . hr-1
3. Convert to caloric expenditure per minute.
420 kcal . hr-1 / 60 min . hr-1 = 7 kcal . min-1
4. Divide desired total caloric expenditure (1500 kcal) by
frequency of exercise (5 days).
1500 kcal / 5 days = 300 kcal . day-1
5. Divide desired daily caloric output by caloric expenditure per
minute.
300 kcal . day-1 / 7 kcal . min-1 = ~ 43 minutes