Hey guys. I currently do boxing twice a week for 20 minutes each session 3 days of bjj for 15 minutes each session and Muay Thai one session for 20 minutes, my main concern is if that fits into the vigorous intensity recommendations. On top of that I do 90 minutes of walking at 3 mph on Saturday and Sunday as I wasn’t completely sure if I was getting enough.
The 90-min of walking at 3mph is probably not fast enough to be moderate to vigorous physical activity, e.g. exercise. The 2011 MET Compendium lists walking 2.8-3.2 mph on a firm surface at 3.5 METs, whereas 4 METs is the cut point for moderate physical activity.
For your martial arts, the MET compendium lists the cost at 10.3 METs. This puts your weekly MET-min from exercise at ~650 MET-minutes. This is within the recommended minimum of 500 to 1000 MET-minutes per week.
I would probably do some steady state conditioning on days you’re otherwise not active. If you choose to walk, I would walk faster than 3mph.
Thanks for replying Jordan. Your exercise at home topic did say it was 3.3 met so I was using that as a guideline, so would 3.5 mph or 4 be better to shoot for?
Also I would like to know if it’s still considered in-topic is if holding onto the treadmill handles negates any aerobic stimulus
Yea the article is correct, I misspoke above regarding the lower bound. That said, I would aim for 3.5mph and not hold onto the handles.
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Jordan wouldn’t the Mets be 1000 minutes? The compendium listed jiu jitsu at 10.3 so altogether it looks like 105 minutes altogether when everything is added up
Looks to me like 65 min of martial arts to me, but if it’s 105 minutes then yea, it’d cost more MET-minutes.
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I just count martial arts as moderate-to-vigorous activity and estimate MET-minutes based on how intense the session feels overall, kinda like brisk walking or a light jog depending on the day.