City Creek Canyon Miles and Exercise Levels
Location	Approx. Miles One-Way (mi)	Approx. Km One-Way (km)	Approx. Km Two-Way (km)	Two-Way Steps at 25in Stride (Steps)	Total Two-Way Time at Brisk Walk (hrs)	MET Level of Effort at Brisk Walk (METs)	Total Effort per Walk (MET hrs)	
Site 4	0.5	0.8	1.6					
Red Bridge	0.9	1.4	2.8	5000 Steps	0.75	3.5	~2.6	
Site 6	1.0	1.6	3.2					
Site 11	1.5	2.4	4.8					
Road mark	1.9	3.0	6.0	10000 steps	1.5	3.5	5.25	
Site 17	3.0	4.8	9.6					
Water Plant	3.3	5.3	10.6		2.1	3.5	7.4	
Site 19	3.75	6.0	12.0					
4.0 marker	4.0	6.5	13	20000 steps	3.0	3.5	10.5	
Site 26	5.0	8.0	16					
Upper Rotary	5.6	9.0	18		5.0	3.5	17.5	
Smuggler’s Gap Trailhead	6.4	10.3	20.6					
Mile markers every ½ miles to mile 4.0. Map pdf at: www.keptitpure.com 

MET: 
Metabolic Equivalents – A uniform scale applicable across body types and sizes that measures the level of exercise. METs are the ratio of metabolic activity when exercising to metabolic activity at rest.  Calories burned varies widely between individuals genders, and body types, while METs provide a common scale. METs describes a rate of exercise walking while running or engaging in daily activities.  METs per hour or week measures the total level of effort (hours X MET rate).  Brisk walking or slow jogging requires expending about 3.5 METs, and true running at greater than 4 mph requires expending 7 METs. In true running, there is little up and down movement of hips and the torso across strides.  Walking involves a swinging gait. 

Exercise Guidelines: 
Basic Minimum to Support General Health: 2.5 hours of Moderate Activity (~3.5 MET rate for brisk walking) spaced across several alternating days each week – Total Effort ~9 MET hours per week. (American Heart Assoc. and American College of Sports Medicine).  For example, brisk walking 5,000 steps to mile 0.9 and back on M,W,F,Su results in a total effort of ~10.5 Met hours of  per week (3.5X0.75X4) and a total weekly exercise duration of 3 hours (0.75X4).  For Vigorous Activity (7 MET rate, that is true running at greater than 4 mph), halve the times in the table. 

To Receive Increasing Health Benefits by Increasing the Dose of Exercise: Increase to a maximum of 5 hours of Moderate Activity (~3.5 MET rate) spaced across several alternating days each week – Total Effort 17.5 MET hours per week (3.5X5).  For Vigorous Activity (7 MET rate, that is true running at greater than 4 mph), halve the times in the table.  (AHA and ACSM).  For example, brisk walking 10,000 steps to mile 1.9 and back on M,W,F,Su results in a total effort of ~21 MET hours per week (5.25X4) with a total exercise duration of 6 hours.  One or two days per week can be skipped. 

Other Pedometer-Based Informal Guideline: The following amounts of total exercise effort are much higher than the AHA-ACSM guidelines.  To maintain weight – 5, 000 total steps per day for 5 days a week, including daily routine plus exercise, with a total exercise effort of ~13.1 MET hours per week (at a 3.5 MET rate X 0.75 X 5) and a total exercise duration of 3.75 hours per week  (0.75X5).  In comparison to this time investment, to maintain weight, engage in ½ hour of very vigorous 11 MET exercise like studio aerobics three days a week, and that yields 16.5 MET hours per week (11X0.5X3) at a time cost of 1.5 hours of exercise duration (0.5X3). To lose weight – 10,000 total steps per day for 5 days a week, with a total exercise effort 26.25 MET hours per week (1.5X3.5X5) and a time cost of 7.5 hours per week (1.5X5).  For Vigorous Activity (7 MET rate, that is true running at greater than 4 mph), halve the above times.  In comparison to this time investment, to lose weight, engage in ½ hour of very vigorous 11 MET exercise like studio aerobics 5 days a week, and that yields 27.5 MET hours per week (11X0.5X5) at a time cost of 2.5  hours of exercise duration per week (0.5X5). 

Reference: Am. College of Sports Medicine. (2014 9th Ed.) Guidelines for Exercise Testing and Prescription (except as to pedometer-based informal guideline).