It’s the ability of the heart and lungs to take in, transport and utilise oxygen.
The NHS recommend doing at least 150 minutes of moderate intensity activity a week, or 75 minutes of vigorous intensity activity a week. It’s good to mix it up with several short sessions of very vigorous intensity activity and a mix of moderate, vigorous and very vigorous intensity activity. This level of intensity should be appropriate to your level of fitness. We are all different! One person’s level of intensity is not another’s.
Moderate exercise will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities: • brisk walking • water aerobics • riding a bike • dancing • doubles tennis • pushing a lawn mower • hiking
Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath. In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity. Most moderate activities can become vigorous if you increase your effort.
Examples of vigorous activities: • jogging or running • swimming fast • riding a bike fast or on hills • walking up the stairs • sports, like football, rugby, netball and hockey • skipping rope • aerobics • gymnastics • martial arts
As always check with your Doc if you are about to embark on a fitness regime and also please PM me if you have any questions.
Have a great day (and I mean it)
Karen is a qualified personal trainer and nutrition coach living in Cyprus near Paphos with her husband Mal and their cat Dave. She has been a personal trainer for 14 years and a qualified nutrition coach for over 2 years. She is passionate about working with people of any age and fitness level to improve their health and wellbeing.
Click here to see more of her posts.
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