Reduce The Risk Of Illness With The Murphy METs Programme
When it comes to reducing the risk of illness such as breast cancer, exercise is increasingly looking like a good bet.
In recent years, studies have found that exercise appears to reduce a woman’s risk of developing breast cancer. Furthermore, in women already diagnosed with the disease, exercise appears to reduce the chance of a breast cancer recurrence. These studies have encouraged women to get off the couch and to start walking or running—which is great. But to reap all the benefits that exercise provides, you need to be sure that your fitness routine is providing you with the right number of metabolic equivalents, or METS.
What Are METS?
Exercise produces heat, which is why we get hot and sweaty while running or walking. The amount of heat produced is directly proportional to the rate of energy expended, which is measured in METS. In addition, METS are a measurement of the body’s capacity to use oxygen for a given workload.
Now For The Science Part
No matter how much you weigh or how fit you are, you use 3.5 milliliters of oxygen per kilogram of body weight per minute to keep your vital organs working while you are sitting or lying down. This is written as: 3.5 ml/kg/min, and it is equivalent to the rate of energy expenditure of one MET. In other words, 3.5 ml/kg/min = 1 MET. Once you start moving, though, your fitness level has a direct impact on how many METS you expend per minute. For example, let’s say you and your friend Mary go for a three-mile walk. If Mary is able to process more oxygen than you in that distance, Mary can sustain higher METS and can complete the three miles faster than you. However, if you can process more oxygen, you can sustain higher METS and walk the mile faster.
Know Your METS
If you don’t know your METS, you won’t know if you are getting the right level of exercise you need to reduce your risk breast cancer or a cancer recurrence.
A total of 15 – 20 MET hours a week are needed to reduce risk of breast cancer and other diseases. To achieve this goal, you need to exercise for at least 30 minutes five days a week. Furthermore, while you are exercising, you will need to raise your metabolism 3-4 METS/hour.
How Can I Get The Added METS?
I’ve designed, developed and implemented the ‘Murphy (METs) Programme’ a physical activity programme for prevention/recurrence of disease.
This 12 week resistance training course is starting in The elbowroom on the 17th September 2016 is specifically designed to be safe for people with chronic diseases for example: cancer, osteoporosis, or diabetes. The ‘Murphy (METs) Programme’ is designed to suit all levels of fitness and most chronic conditions, even those who have never exercised previously. Example: Those at risk of falls, respiratory, musculoskeletal and depression. The type of equipment used is free weights (dumbbells).
This programme was acknowledged by the American Institute of Cancer Research (AICR) 2012.
I hope you’ll start exercising today. You have nothing to lose—and METS to gain!
Here’s a short video of me discussing METs with Lisa Wilkinson. Lisa is embarking on my 12 week programme as there is a history of breast cancer in her family which means in her case, her risk of cancer has doubled. She will be blogging about the benefits of the course on a weekly basis.
The elbowroom has an extensive range of classes for all ages and abilities. We offer such an eclectic mix to enable you to find something that will suit you. If you need any advice, please contact our class advisor who can point you in the right direction.