Table 2.
Exercise Intensity, METs, and MVC Based on Agea
| Intensity | Maximal Heart Rate, % | METs in Healthy Adults (Age 28–39) | METs in Healthy Adults (Age 40–64) | METs in Healthy Adults (Age 65–79) | MVC, % |
|---|---|---|---|---|---|
| Very light | <35 | <2.4 | <2.0 | <1.6 | <30 |
| Light | 35–54 | 2.4–4.7 | 2.0–3.9 | 1.6–3.1 | 30–49 |
| Moderate | 55–69 | 4.8–7.1 | 4.0–5.9 | 3.2–4.7 | 50–69 |
| Hard | 70–89 | 7.2–10.1 | 6.0–8.4 | 4.8–6.7 | 70–84 |
| Very hard | ≥90 | ≥10.2 | ≥8.5 | ≥6.8 | ≥85 |
| Maximal | 100 | 12.0 | 10.0 | 8.0 | 100 |
Abbreviations: METs, metabolic equivalents; MVC, maximal voluntary contraction.
a
Adapted from the American College of Sports Medicine Position Stand.17