Light, Moderate, and Vigorous Activity 2nd Topic 1st Quarter Grade 11 and 12

Light, Moderate, and Vigorous Activity

Any type of physical exercise can be done at three different levels of intensity: low, moderate, and vigorous (or high). Physical activity of any kind is good for you and helps you reach your fitness and health objectives. The current Physical Activity Guidelines for Americans need a grasp of the distinctions between intensity levels. Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity every week to get the recommended health benefits.

glossary

MET stands for the metabolic equivalent of task. One MET is the amount of energy used while sitting quietly. Physical activities may be rated using METs to indicate their intensity. For example, reading may use about 1.3 METs while running may use 8-9 METs.

light-intensity exercise

When it comes to exertion, light-intensity exercises need less work than moderate and severe ones. An activity that is categorized as less than three METS is considered to be light intensity. The amount of oxygen used while sitting at rest is equal to one metabolic equivalent, or MET. As a result, a 2 METS activity would be equivalent to twice the 1 MET amount of oxygen used during rest. METS are a practical and accepted way to express the precise level of physical activity intensity. Light physical activities include things like sitting at a computer, eating, cooking, cleaning dishes, making the bed, and taking slow walks (like going shopping or around the workplace).

moderate-intensity activity

A moderate-intensity activity is one that falls between three and fewer than six METS. Compared to light activities, these activities entail a higher oxygen intake. Sweeping the floor, quick walking, slow dancing, vacuuming, washing windows, and hoops are a few instances of moderate physical activities.

vigorous-intensity activities

Activities requiring six or more METS are classified as vigorous-intensity activities. The most oxygen is used during vigorous exercise in order to finish the activity. Running (at a speed more than five miles per hour), swimming, shoveling, soccer, jumping rope, and hauling large objects (like bricks) are a few examples of intense physical activity.

Techniques for Calculating Exercise Intensity

SPEAK TEST

The "talk test" is a straightforward technique that people can use to gauge the level of their activities. It is a practical and easy approach for people to gauge their level of activity. Speaking is permitted during a moderately intense activity, however singing is not permitted. You will not be able to speak for longer than a few words without pausing to catch your breath if you are engaging in a strenuous activity.

Your perception of how hard you think you're pushing yourself when exercising is known as your rate of perceived exertion (RPE). You determine how hard you feel like you're working when engaging in physical activity because it's subjective. In the 1960s, Swedish researcher Gunnar Borg created the RPE scale.

rate 

You may maintain your mobility, strength, balance, and overall well-being with aerobic, stretching, and strengthening workouts.

The secret to excellent health is exercise. However, we frequently restrict our activities to only one or two kinds. People tend to do what they enjoy or what seems to work the best, thus certain components of health and exercise may be neglected. Actually, we should all be engaging in balance, strengthening, stretching, and aerobic workouts. Here, we outline the essential information regarding each sort of exercise and provide examples that you can do with a doctor's approval.

reference

of perceived exertion - Google Search. (n.d.). https://www.google.com/search?q=rate+of+perceived+exertion&oq=rate+of+pe&gs_lcrp=EgZjaHJvbWUqBwgAEAAYgAQyBwgAEAAYgAQyBggBEEUYOTIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABKgCCLACAQ&sourceid=chrome&ie=UTF-8#vhid=CxMJwuQ4sJVXfM&vssid=l

Harvard Health. (2023, August 8). The 4 most important types of exercise. https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise#:~:text=Over%20the%20long%20term%2C%20aerobic,or%20classes%20like%20step%20aerobics.