followed by walking at 3 to 4 mph for 60 seconds.For example, a treadmill workout or outdoor running session could include: To sustain this level of training, consider following a 2:1 work to rest ratio. This type of workout combines short bursts of intense activity - typically performed at 80 to 95 percent of your maximum heart rate - with recovery periods at 40 to 50 percent maximum heart rate. One way of incorporating vigorous aerobic activity into your routine is to do a high-intensity interval training (HIIT) workout. Fortunately, many of the activities that you do at a moderate level can easily be performed at a higher intensity.
Aerobic physical activity definition how to#
How to add vigorous activity to your workoutĪdding strenuous activity to your weekly workout routine requires some careful planning. Running without stopping is ranked as 8 to 9 on the RPE scale. This includes jogging, biking, or swimming. To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. No exertion is rated as a 1 and maximum effort is rated as 10. When using RPE, you’ll pay attention to your heart rate, breathing, and muscle fatigue, and rate your exertion level based on a scale that ranges from 1 to 10. The rate of perceived exertion (RPE) scale is a subjective measure of exercise intensity. To get more benefits from your workout, you may want to consider picking up the pace.
You can check your heart rate while you’re working out by wearing a heart rate monitor or taking your pulse. For example:įor a 40-year-old person, a vigorous training range is 126 to 153 bpm. To work out at a vigorous pace, you’ll want to exercise within 70 to 85 percent of your maximum heart rate. To find out what your maximum heart rate is you need to subtract your age from 220. Your maximum heart rate is the fastest your heart can safely beat. Exercising at 70 to 85 percent of your maximum heart rate qualifies as vigorous exercise intensity. Monitoring your heart rate is one of the most reliable methods for measuring exercise intensity. So, how do you know for sure that you’re exercising at a strenuous level? Let’s look at three ways to measure the intensity of your physical activity. The study, which followed 204,542 people for more than 6 years, reported a 9 to 13 percent decrease in mortality for those who increased the intensity of their exercise sessions. According to a 2015 study, researchers found that vigorous activity may be key to avoiding an early death. According to a large 2015 study that analyzed the data of more than 12,000 participants, researchers found a significant link between strenuous exercise and fewer depressive symptoms. High-intensity exercise may also boost your mood. Cardiovascular benefits may include improvements in: According to a 2012 study, high- and moderate-intensity exercise appears to offer low chance of cardiovascular events, even in those with heart disease. A higher calorie burn and an elevated metabolism will help you lose weight more quickly than doing low- or moderate-intensity exercise. This means your metabolism will stay elevated for longer after a vigorous exercise session. It also contributes to excess post-exercise oxygen consumption (EPOC) or the “afterburn effect” that allows you to continue burning calories even after you finish working out. According to the American Council on Exercise, working out at a higher intensity requires more oxygen, which burns more calories.
Let’s take a closer look at some of the evidence-based benefits of a higher intensity workout. combination of both types of activity spread throughout the weekīesides being more efficient, turning up the heat on your fitness sessions can benefit your health in a variety of ways.75 minutes of vigorous aerobic activity per week.150 minutes of moderate-intensity aerobic activity per week.To reap health benefits, the Physical Activity Guidelines for Americans recommends that people age 18 and older get one of the following: Low to moderate exercise is easier to sustain for longer periods since you work below 70 percent of your maximum heart rate and, sometimes, well below that level. walking briskly uphill with a heavy backpack.In general, exercise intensity is divided into three categories:įor an activity to be vigorous, you need to work at 70 to 85 percent of your maximum heart rate, according to the American Heart Association. When it comes to exercise, the intensity of how hard you work out is just as important as the duration of your exercise session.
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