You may have wondered what is the recommended amount of exercise you should strive to get each and every week. According to the American Heart Association, they recommend getting at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity.
By definition an exercise that is considered at a moderate intensity level is an activity that will increase your heat rate and breathing rate. You may sweat, but you are still able to carry on a conversation. The CDC defines this as 50%-70% of maximum heart rate.
Examples of moderate intensity level activities: brisk walking, easy jogging, elliptical trainers, bike riding, leisure swimming, water aerobics, doubles tennis, gardening
An exercise of vigorous intensity is an activity where you are breathing rapidly and only able to speak in short phrases. Your heartrate is substantially increased and you are likely sweating. The CDC defines this as 70%-80% of maximum heart rate
Examples of vigorous intensity level activities: racewalking, hiking uphill, running, cycling more than 10mph, fast lap swimming, heavy gardening, singles tennis, sports with a lot of running like soccer, basketball, and hockey.
Knowing the specific differences between moderate and vigorous activity levels, along with the time recommendations the American Heart Association suggests capable individuals get on a weekly basis, you can now better plan how you will fit exercises into your agenda.
Nevertheless keep in mind especially when just starting out that it's imperative that you take it slow. You want to develop regular consistency each and every week at a gradual pace so that your body gets used to the increase in physical activity.
You want to make sure that whatever activities you decide to do regularly, moderate or of vigorous intensity, that you do not overdo it.
If it is a sport that you are unfamiliar with, be sure to get proper instruction from someone who is qualified to teach you correct technique. By learning how to properly play a sport you will help prevent injuries and be able to reduce the amount of time it takes to learn the sport so you become adept more rapidly.
But what if you're tight on time and can't devote an entire hour to a workout? Then be creative and break up your activity into smaller increments such as 3-10-minute blocks.
For example you could walk briskly for 10 minutes around your office building in the morning, at lunch, walk 10 minutes up and down the stairs, and finally walk briskly 10 minutes around your work place at the end of the day. You have just completed a 30-minute workout!
Gregory L. Gomez, M. Ed, has been teaching 5th grade in the LAUSD for 12 years and has recently embarked on a journey to lose weight, eat healthier, and finally get in shape! Follow his progress on http://healthychoicesinlife.com/ as he strives to lose 60 pounds through dedicated exercise and eating healthy. From healthy eating guides to a step-by-step manual to help tackle the process of losing weight, readers will find the latest information to combat the rising obesity epidemic and start getting into shape at http://healthychoicesinlife.com/how-to-reduce-weight-today.
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