I was reading through the recommendations for aerobic exercise and curious if MET calculations were dependent on individual conditioning. For example, I have measured my average HR (chest strap, 43 year old male, 180lbs) to be the following in 30 minute plus intervals at these speeds:
Rest: 48
3MPH: 74
6MPH: 110
7.5MPH: 122
Highest (last HIIT): 173
Would a 3.1MPH walk still yield 3.2 METS (source: https://onlinelibrary.wiley.com/doi/…clc.4960130809)
Thanks!
The MET equivalents are based off of oxygen consumption values from a single 70 kg male, and thus while reasonable when generalized for population guidelines, have limitations when applied strictly to individuals. So I can’t say whether that specific activity would yield that specific MET value for you outside of specific laboratory testing.
Thanks for asking this question! I’ve wondered the same thing. I had a doc tell me both “Exercise at a moderate level” and equate that with “Brisk walking.” I walk everywhere “briskly” and unless I am going up a hill, my breath hardly changes. So I’ve never been quite sure if that counted or not. I’m glad for Austin’s answer.
I think I understand. METS seems to be correlated to V02 Max. There are equations I’ve found that allow someone to take RHR and MHR to approximate a V02 and then METS level, however, these methods are imprecise and must thus be taken with a grain of salt.
I was looking for a way to determine if my walking was sufficient (on 3rd week of bridge, lifting is going well but emotionally struggling to accept a 3 mile run on GPP day as my only non-walking cardio for the week as sufficient).
I’ll get over it. 
Thanks!