Examples of Light, Moderate, and Vigorous-Intensity Activities

 



Examples of Light, Moderate, and Vigorous-Intensity Activities

Light-Intensity Activities:

  • Walking slowly
  • Light housework (e.g., dusting, sweeping)
  • Yoga poses held for a long time
  • Tai chi
  • Water aerobics

Moderate-Intensity Activities:

  • Brisk walking (3-4 miles per hour)
  • Bicycling (10-12 miles per hour)
  • Swimming laps at a moderate pace
  • Dancing (e.g., ballroom, line dancing)
  • Playing doubles tennis


Vigorous-Intensity Activities:

  • Running (5 miles per hour or faster)
  • Bicycling (12+ miles per hour)
  • Swimming laps at a fast pace
  • Hiking uphill or with a heavy backpack
  • Jumping rope


Remember: The key to determining intensity is how you feel. If you can talk comfortably while doing an activity, it's likely light intensity. If you can talk but not sing, it's moderate intensity. If you can't say more than a few words without pausing for breath, it's vigorous intensity.


Aerobic means "requiring air," in which "air" usually means oxygen. Aerobic may also refer to. Aerobic exercise, prolonged exercise of moderate intensity. Aerobics, a form of aerobic exercise. Aerobic respiration, the aerobic process of cellular respiration.

What is the full meaning of aerobics?
aer·​o·​bics -biks. 
1. singular or plural in construction : a system of physical conditioning involving exercises (as running, walking, swimming, or calisthenics) strenuously performed so as to cause marked temporary increase in respiration and heart rate. 
2. : aerobic exercises.
Purpose of aerobics
Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Exercise can also lower the risk of falls and injuries from falls in older adults. And it can improve your quality of life. Aerobic exercise also keeps your mind sharp.
What is the 10 example of aerobic?

Exercise intensity is grouped into the following categories:

  • Light intensity: Walking slowly, cooking, light housework
  • Moderate intensity: Brisk walking (2.4-4.0 miles per hour), bicycling (5-9 miles per hour), dancing, active yoga, recreational swimming, gardening, vacuuming, raking leaves
  • Vigorous intensity: Jogging, running, hiking, bicycling (more than 10 miles per hour), swimming laps, jumping rope, aerobics, weight lifting, stair climbing, shoveling snow
What are 10 aerobic exercises?
10 aerobic exercises for weight loss
  • Jumping rope.
  • Burpees.
  • Cycling.
  • Swimming.
  • Walking.
  • Stair climber.
  • Running.
  • Zumba.


Talk Test

The "talk test" can be used to measure the intensity of your physical activity. If you are participating in a moderate-intensity activity, you should be able to talk but not sing during the activity. If you are participating in a vigorous-intensity activity, you should not be able to say more than a few words without needing to pause to take a breath.




Muscle-strengthening activities improve the strength, power, and endurance of your muscles. Doing pushups and situps, lifting weights, climbing stairs, and digging in the garden are examples of muscle-strengthening activities.

Muscle-strengthening activities, also known as weight-bearing or weight-loading activities, make your muscles work harder than usual to increase their strength, power, and endurance. Some examples include: 
 
  • Resistance training: Using weights, resistance bands, or rubber tubing 
     
  • Calisthenics: Using your body weight for resistance, such as push-ups, pull-ups, and sit-ups 
     
  • Heavy gardening: Digging, shoveling, or hoeing 
     
  • Climbing stairs: A great muscle-strengthening activity 
     
  • Hill walking: A great muscle-strengthening activity 
     
  • Cycling: A great muscle-strengthening activity 
     
  • Dance: A great muscle-strengthening activity 
     
  • Yoga: A great muscle-strengthening activity 
What is the best muscle strengthening exercise?
What are strength exercises?
  • lifting weights.
  • working with resistance bands.
  • heavy gardening, such as digging and shovelling.
  • climbing stairs.
  • hill walking.
  • cycling.
  • dance.
  • push-ups, sit-ups and squats.

Bone-strengthening activityWith bone-strengthening activities, your feet, legs, or arms support your body's weight, and your muscles push against your bones. This helps make your bones strong. Running, walking, jumping rope, and lifting weights are examples of bone-strengthening activities


Bone-strengthening activities make your bones stronger by forcing your muscles to push against your bones while your feet, legs, or arms support your body weight. Some examples include: 
 
  • Weight-bearing exercises
    These activities work your bones and muscles against gravity. Examples include: 
     
    • Walking 
       
    • Running 
       
    • Jumping 
       
    • Jumping rope 
       
    • Dancing 
       
    • Climbing stairs 
       
    • Jogging 
       
    • Aerobic dancing 
       
    • Tennis, badminton, ping pong, pickleball, and other racket sports 
       
    • Team sports, such as basketball, soccer, and volleyball 
       






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