How Do You Know If You're Fit?  

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We tend to think that a fit person is someone who looks good, eats healthy, is slim, and active. However, this assessment is superficial at best and it gives little indication of a person’s capacity to endure physical activity.

Did you know that there is a simple way you can measure your own fitness?
Measuring fitness, or cardiovascular capacity, is a complex and expensive procedure done in a doctor’s office. However, nowadays there is a simple way you can measure your own fitness level in one of many exercise machines available at gyms or in your own living room.

Your exercise machine at home or at your gym can help.
Most of today’s exercise machines such as a treadmills, elliptical trainers, or rowing machines are equipped with a metabolic equivalent (MET) level display. One MET is the amount of oxygen used when you are completely inactive, such as when you are at rest (1 MET is equivalent to 3.5 ml of oxygen per kilogram of body weight per minute). The American College of Sports Medicine states that non-athletic, middle-aged men and women of average health have peak exercise capacities in the range of 8 to 10 METs while an athlete can have values as high as 18 to 24 METs

Assess your current physical condition, set your own goals and manage your own fitness.
By getting on an exercise machine that displays METs, you can gauge your cardiovascular fitness and determine a starting point from which to make improvements. Current guidelines from the Centers for Disease Control and the American College of Sports Medicine recommend exercising at 3 to 6 METs, or 3 to 6 times the resting metabolic rate.

Here are some helpful tips to help you utilize this information toward fitness improvements:

• Exercise at 3 METs at the beginning of an exercise program. Remember that it takes
  about 90 days to develop a habit, so practice is needed!
• Any activity that burns 3 to 6 METs is considered moderate-intensity
• Physical activity
• To get the health benefits or exercise, The Centers for Disease Control and Prevention recommend that you exercise at an intensity of at least 3 to 6 METs during every
  workout.
• Any activity that burns more than 6 METs is considered vigorous-intensity physical
  activity
• Thirty minutes of uninterrupted exercise at moderate intensity at least three times a
  week will get you on your way to achieving your target MET.
• According to the Journal on Active Aging, July-August 2002, every MET increase in a
  person’s exercise contributes to a 12% reduction in mortality.
• Try boosting your fitness by reaching your target MET level for short periods during your workout. The MET reader in your exercise machine will display your effort in numbers,
  but always pay attention to how you feel.
• Exercise researchers have developed a simple calculation to help you determine your
  target MET level:

For women: MET level = 14.7- (0.13x your age in years)
For men:      MET level = 14.7 - (0.11 x your age in years)
 
Determine the intensity levels of various physical activities using the table included. Remember to consult with your doctor before starting any exercise program.

Source: American Heart Association
Your exercise machine at home or in the gym is your friend, it can help you measure and manage your physical condition. Record your exercise progress and enjoy knowing when improvements occur. Wishing you good health!
Ana Castro is the Project Manager for UnitedHealthcare’s Latino Health Solutions Division. Ana has over 20 years of experience in the field of fitness as a personal trainer, lifestyle management coach, and is the producer and developer of six exercise videos in Spanish especially dedicated to Latinas. UnitedHealthcare Latino Health Solutions is leading the way with its commitment to building diversity and promoting opportunities for Latinas in the workplace.

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