Exercise 101
Did you know that only 49.9% of adults in the United States report levels of physical activity consistent with the adult aerobic guidelines for physical activity?
How much exercise should adults get?
- Based on CDC recommendations, adults can receive substantial health benefits from1:
- ATLEAST 150 minutes (2 hours 30 minutes) a week of moderate intensity activity OR
- 75 minutes (1 hour 15 minutes) of vigorous-intensity aerobic activity
- For additional/more extensive health benefits adults should increase their aerobic physical activity to1:
- 300 minutes (5 hours) of moderate intensity activity OR
- 150 minutes (2 hours 30 minutes) vigorouse-intensity activity
- to learn more about and get examples of moderate vs. vigorous intensity activities.
Our tip:
In general if you want to look at whether an activity is moderate or vigorous utilize the talk test.
- If you are able to talk but not sing during the activity, it would be considered moderate intensity activity.
- If you are performing a vigorous intensity activity, you will not be able to say more than a few words at a time without having to pause for a breathe.
Other ways to measure exercises intensity:
BUT it's nOT just about doing cardio ....
- Adults should also incorporate muscle strengthening activities (lifting weights/using resistance bands) that are moderate or high intensity and involve all major muscle groups ATLEAST 2 or more days per week1
- Muscle strengthening activities are meant to increase skeletal muscle strength, power, endurance and mass.
- to learn more about muscles strengthening at home OR at the gym!
for demonstration videos on all the machines that our in Fitness Center in Pilarz Hall has!
Definitions:
- Moderate Intensity Activity3: working hard enough to raise your heart rate and break a sweat!
- Vigorous Intesity Activity3: you're breathing hard and fast and your heart rate has gone up quite a bit.
- Muscle strengthening exercises3: should work all the major muscle groups which includes:
- legs, hips, back, chest, abdomen, shoulders, arms
- These exercises should be done to a point where you are unable to perform another repetition
- Repetition - one complete movement of an activity (like lifting a weight or doing a sit up)
- Try 8-12 repetitions per activity as 1 set; perform 2-3 sets for the greatest benefits!
- Repetition - one complete movement of an activity (like lifting a weight or doing a sit up)
Resources:
- Current Physical Activity Guidelines. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm. Published November 29, 2016. Accessed February 3, 2018.
- Measuring Physical Activity Intensity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/index.html. Published June 4, 2015. Accessed February 3, 2018.
- How much physical activity do adults need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/. Published June 4, 2015. Accessed February 3, 2018.