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What is a MET?

MET is short for Metabolic Equivalent. A MET, as defined by the American Council on Exercise, is “a person’s oxygen uptake at rest”, or more technically at 3.5mL of oxygen per kg of bodyweight per minute. In essence, it is a measure of exertion.

Below are some standard MET readings. The higher the number, typically, the more energy is used.

    * backpacking: 5-11

    * playing basketball: 7-12

    * boxing in ring: 13

    * canoeing, rowing: 3-8

    * cycling 10mph: 7

    * dancing: 3-8

    * hiking: 3-7

    * judo: 13

    * mountain climbing: 5-10

    * jumping rope (60-80/min): 9

    * jumping rope (120-140/min): 11-12

    * running (10min/mile): 10

    * running (9min/mile): 11

    * running (8min/mile): 12

    * running (7min/mile): 14

    * running (6min/mile): 16

    * skiing downhill: 5-8

    * skiing x-country: 6-12

    * soccer: 5-12

    * stair climbing: 4-8

    * swimming: 4-8

    * tennis: 4-9

Granted, there are quite a few factors that are not taken into account:

body weight, over-all health and previous activity level, age, etc. so do not take these readings as set in stone, merely as guidelines and something to muse over. A 6ft 240lb sedentary male will burn more calories running a 10 mn mile, then his 180lb counterpart. In part, because the stress put on his body elevates his heart rate hence his body is working harder to perform the same activity.

Overall remember, at Avatar we recommend not be fixated on one or two estimations or indications of the severity of your workout. Heart rate, MET and other factors can have variable that deviate them from the norm and give you false readings. Instead rely on an internal assessment. How hard does it feel? Rate yourself on a scale of 1 (easy) to 10 (very challenging and sustainable only over a short duration). When starting on a new program aim for a 5-6, after a while 7-8. This is not to exclude external readings but often an internal assessment will give you other factors (how you slept, soreness, glucose level, etc) that the externals do not. Plus it something that you can develop over time and is free!

To experience the difference in personal training that is the reason for our success, contact Avatar at info@avatartrainingstudio.com or check out our website at www.avatartrainingstudio.com

The fitness industry has taken strides in the past year to move beyond the notion that just because some is thin or a natural athlete that they can be a personal trainer. Just because someone can train their own body does not mean that they have the knowledge and ability train someone else. Out of this there has come a standardization of knowledge that makes the core data for any personal training certification.

While this sounds good on paper, it has there are a few areas that give

concern:

1) The basis for all personal training is in resistance training (weight

lifting)

2) The techniques and exercises taught are based upon what has traditionally worked for competitive body builders. Appropriate modifications are taught for clients that do not wish to add muscle mass, but the foundation does not change.

3) There is little or no education given about a nutrition and a proper diet

Considering the fact that most clients hire trainers to loose weight and tone up (not bulk up), perhaps when a person is looking for a trainer they should choose someone with more then just a training certification.

At Avatar, all trainers are trained in many movement modalities as well as personal training. Pilates, Gyrotonic®, Gyrokinesis®, Yoga, Martial arts, Kettlebells, etc… We blend modalities to give you a workout that is more then just lifting weights. In addition we have a on site nutritional link to

nutrition consultant to ensure that your diet is calorically correct and nutritional sound. When you are ready to see why Avatar is the proud winner of the Best in Cities Personal Training by Citysearch.com contact Avatar at info@avatartrainingstudio.com to schedule a complimentary consultation.

Avatar has been nominated for the Best in Cities Personal Training by Citysearch.com for a second consecutive year. Last year we not only were nominated, but where chosen by the people of Minneapolis / Minnesota for the Best Personal Training in the State 2007.

Stay tuned for more information. Hopefully all of our hard work in the past year and dedication to our clients and real results will pay off again and Avatar will win Best in Cities Personal Training for 2008 as well.

To experience the difference in personal training that is the reason for our success, contact Avatar at info@avatartrainingstudio.com or check out our website at www.avatartrainingstudio.com