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Information from: World health organization & center for disease control and prevention
Adults age 18-65
1. 150–300 minutes of moderate-intensity aerobic physical activity; =21 min daily
2. 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week.= 10 min daily
3. Muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. 2 days a week.
Aerobic activity or “cardio” gets you breathing harder and your heart beating faster. From pushing a lawn mower, to taking a dance class, to walking or biking to the store.
Intensity is how hard your body is working during a physical activity.
Moderate-intensity aerobic physical activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if it’s a moderate-intensity aerobic activity is that you’ll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
Doing water aerobics
Riding a bike on level ground or with few hills
Playing doubles tennis
Pushing a lawn mower
Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. You may use the Talk Test to gauge the intensity of your aerobic physical activity. If you’re being active at a vigorous level, you won’t be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
Jogging or running
Riding a bike fast or on hills
Playing singles tennis
If you are doing moderate-intensity physical activity, such as walking or hiking, you can talk, but not sing during the activity.
Physical activities to strengthen your muscles are recommended at least 2 days a week. Activities should work all the major muscle groups of your body—legs, hips, back, chest, abdomen, shoulders, and arms. Muscle-strengthening activities should be done in addition to your aerobic activity.
A repetitionis one complete movement of an activity, like lifting a weight or doing a sit-up. Try to do 8-12 repetitions per activity, which counts as 1 set. Try to do at least 1 set of muscle-strengthening activities. To gain even more benefits, do 2 or 3 sets.
Working with resistance bands
Doing exercises that use your body weight for resistance (e.g., push-ups, sit-ups)
Heavy gardening (e.g., digging, shoveling)
Some forms of yoga
From the heart and mind of Multidimensional Health