The Department of Health and Human Services recommends 150 minutes of moderate aerobic exercise (or 75 minutes
of vigorous aerobic exercise) per week, supplemented with strength training.
This may be particularly important for those who are reluctant to take up other forms
of vigorous aerobic exercise like running or cycling.
After all, the Office of Disease Prevention and Health Promotion says that aerobic activity lasting longer than 10 minutes in duration counts toward the 150 minutes of moderate or 75 minutes
of vigorous aerobic exercise you should aim to get each week.
Not exact matches
Older kids and teens should get 60 minutes
of moderate to
vigorous exercise or physical activity, including
aerobic and muscle - and bone - strengthening activities.
They suggest that older adults perform 150 minutes a week
of moderate
exercise (such as brisk walking), 75 minutes a week
of vigorous aerobic training, or a combination
of the two types.
This
aerobic exercise can achieve a «burn rate»
of up to 1300 calories per hour
of vigorous activity, with about 0.1 calories consumed per jump.
And if you'd like to take that up a few notches, consider 30 to 60 minutes
of more
vigorous aerobic exercise four to six times a week.
The ADA recommends 30 minutes
of moderate - to -
vigorous aerobic exercise, such as brisk walking, stair climbing or jogging, at least 5 days a week, and strength training, such as calisthenics or weight training, at least twice a week.
This can include what we think
of in the fitness world as «
aerobic exercise» (moderate - to -
vigorous intensity
exercise), but also includes activities that are less strenuous such as reading, washing dishes, sitting at a computer and even sleeping.
A
vigorous,
aerobic workout is best, yet any kind
of exercise, such as an after - dinner walk, can help prepare your body for a good night's slumber.
For people with concerns about high blood pressure or elevated cholesterol, they recommend 40 minutes
of vigorous intensity
aerobic exercise 3 - 4 times a week.
Your
aerobic capacity it the maximum amount
of oxygen you consume during
vigorous exercise.
Weekly
aerobic physical activity
of about 150 minutes moderate intensity
exercises or 75 minutes
of vigorous exercises.
Young healthy adults participating in the experiment were subject to 10 minutes
of moderate to
vigorous aerobic exercise, and then assessed, with immediate results.
If moderate
aerobic exercise for 150 minutes a week (30 minutes, 5 days per week) is the «minimum» requirement for
aerobic fitness, then 420 hours a week (60 minutes, 7 days a week)
of vigorous activity must be better, right!?
DZ: You can minimize the effects
of early puberty by encouraging
vigorous aerobic exercise.
We know from clinical studies that young women who are involved in regular and
vigorous aerobic exercise programs begin puberty later and have nearly a two-fold decreased risk
of developing breast cancer later in life.
Vigorous aerobic - based
exercise intervention studies in children reported enhanced cognitive performance (35, 36), in contrast to studies targeted at moderate levels
of physical activity (37, 38).
Warming up before
aerobic exercise of a
vigorous nature is crucial.
I often recommend 3 - 5 days a week
of a half hour
of aerobic exercise, such as jogging, or a
vigorous walk.