Vigorous Physical Activity

[ibelieve]

Vigorous physical activity is any activity that burns more than 7 kcal/min or the equivalent of 6 or more metabolic equivalents (METs) and results in achieving 74 to 88 percent of peak heart rate. Kcal is an abbreviation for kilocalorie.

An estimate of a person's peak heart rate can be obtained by subtracting the person's age from 220.

Some examples of vigorous physical activity include

• Walking very fast - 4 and 1/2 miles per hour
• Jogging or running 5 miles per hour
• Mowing the lawn with a nonmotorized push mower
• Chopping wood
• Heavy gardening - continuous digging or hoeing
• High-impact aerobic dancing
• Swimming continuous laps
• Bicycling uphill, or bicycling 10 miles per hour or faster
• Tennis (singles)
• Jumping rope
• Hiking uphill or with a heavy backpack
• Weight lifting (vigorous effort)
• Basketball (competitive)

Vigorous-intensity physical activity may be intense enough to represent a substantial challenge to an individual and results in a significant increase in heart and breathing rate.

It is recommend that adults engage in vigorous-intensity physical activity for at least 20 minutes on 3 or more days of the week.

[Anonymous Bot]