Exercise Intensity

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Author: Don Stuart

Article source: http://www.askcolman.com/. Used with author's permission.

"Physical Fitness"

Some physical activities (exercise) are not intense enough to help you meet the FDA recommendations for being physically fit. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for.

The FDA recommends light physical activities (exercise) last 60 minutes per day for weight loss and maintenance. These include walking at a casual pace, such as while grocery shopping, and doing light household chores. Light physical activities (exercise) do little or nothing to strengthen or build muscles. This can actually result in a loss of muscle in your weight loss program.

The FDA recommends moderate physical activities (exercise) 30 to 60 minutes per day, or vigorous physical activities (exercise) 20 to 30 minutes per day for weight loss and maintenance, as well as physical fitness. You should engage in physical activities (exercise) at least 3 days per week, but 5 to 6 days per week is recommended.

We should also include some weight training in our exercise schedule. Muscle burns more calories than fat. Increase your metabolic rate by increasing muscle fitness.

Weight training also increases bone density, so as we get older, we do not become more susceptible to broken bones. Weight training can stop or even reverse many of the effects of aging. Being fit makes you look and feel younger.

Physical activity (exercise) simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of exercise. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes of exercise a day.

Moderate physical activities (exercise) include:

Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)

Vigorous physical activities (exercise) include:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)

Always consult your doctor before beginning any exercise program.