1) Intensity:
Intensity is the stress placed on a specific
physiological system involved in an activity. Moderate-intensity activity is
equal to a brisk walk and noticeably accelerates the heart rate. Vigorous-intensity
activity is equal to jogging and causes rapid breathing and a considerable
increase in heart rate.
Both moderate- and vigorous-intensity activity
recommendations are in addition to routine activities of daily living, which
are considered light intensity, for example, self-care, cooking, walking,
or shopping or lasting less than 10 minutes in duration, such as walking around
the home or office, or walking from the parking lot. Light-intensity activities
show no noticeable changes in breathing patterns or sweating unless it is very
hot, and a person can easily carry on a conversation.
Aerobic activities are rhythmic and continuous, and
they involve moderate intensity for extended periods of time. The recommended
levels of exercise needed to develop and maintain cardiovascular fitness
include engaging in moderate-intensity aerobic exercise 3–5 days per week at an
intensity of 55–90 percent of the maximum heart rate for 30–60 minutes, or a
minimum of 3- 20-minute vigorous-intensity episodes during the week as well as
muscle-strengthening activities. Aerobic activities are the most effective at
producing ideal health benefits and reducing stress levels.
Even intermittent episodes of moderate- to
vigorous-intensity activity, a minimum of 10 minutes at a time can be helpful.
Any level of activity above the sedentary is beneficial for weight loss.
2) Frequency:
Frequency is the number of exercise sessions per week,
and the minimum recommendation is 3. A day of rest between aerobic exercise
sessions is logical for beginners so their bodies can recover with less risk of
strain on muscles, ligaments, and tendons.
3) Duration:
Duration is the length of time a person is involved
with the activity. The minimum duration for health benefits is 20 minutes, and
the heart rate should remain elevated during that time.
4) Method
The method of exercise is the type of activity chosen,
for example walking, running, swimming, skiing, weightlifting or perhaps
dancing.
Importantly noted, stretching and resistance training
are vital elements of a well-rounded physical activity routine and should be
done 2–3 days a week.
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