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The United States Department of Health and Human Services recommends that adults perform 150 minutes of moderate aerobic exercise every week in order to reduce the risk of serious health conditions like heart disease, stroke, type 2 diabetes, cancer and high blood pressure. Moderate intensity refers to a specific rate at which you’re performing a particular cardio exercise.
The World Health Organization defines moderate-intensity activity as activity that requires a moderate amount of effort as well as a notable acceleration in heart rate. The University of Illinois Wellness Center notes that moderate-intensity exercise should burn about 3.5 to 7 calories every minute. When performing moderate-intensity cardio, you should feel like your breathing rate is faster than normal, but you should not be out of breath. After about 10 minutes of activity, you should notice light sweating.
Examples
Examples of moderate-intensity cardio-exercise activities include brisk walking, gardening, housework, playing Frisbee, dancing, playing doubles tennis, doing water aerobics, participating in yoga, playing golf, walking pets and playing with children. If you were to walk at a moderate intensity, you would be traveling at about a 15 to 20-minute-per-mile pace.
Significance
Consistently incorporating moderate-intensity cardio into your routine has been shown to not only decrease the risk of serious health conditions, but also improve thinking abilities and increase physical mobility throughout older age. According to the Mayo Clinic, you have to be doing your cardio at a moderate intensity in order to receive the health benefits of exercising.
Measuring
According to the Centers for Disease Control and Prevention, you can use the talk test to determine whether or not you’re at a moderate intensity when exercising. When you’re working out at a moderate intensity, imagine that you’re exercising with someone else. You should be able to talk to them relatively comfortably but have trouble keeping your breath if you tried to sing. If you’re unable to even talk, then you’re exercising at a vigorous intensity. Moderate-intensity cardio can vary between individuals. For example, if two people were to go on a walk together at the same pace and one is in better cardiovascular shape than the other, the person who is in better cardiovascular shape may not reach the moderate-intensity level as quickly, or at all. Adjust your workout intensity based on the talking test.
The World Health Organization defines moderate-intensity activity as activity that requires a moderate amount of effort as well as a notable acceleration in heart rate. The University of Illinois Wellness Center notes that moderate-intensity exercise should burn about 3.5 to 7 calories every minute. When performing moderate-intensity cardio, you should feel like your breathing rate is faster than normal, but you should not be out of breath. After about 10 minutes of activity, you should notice light sweating.
ExamplesExamples of moderate-intensity cardio-exercise activities include brisk walking, gardening, housework, playing Frisbee, dancing, playing doubles tennis, doing water aerobics, participating in yoga, playing golf, walking pets and playing with children. If you were to walk at a moderate intensity, you would be traveling at about a 15 to 20-minute-per-mile pace.
Significance
Consistently incorporating moderate-intensity cardio into your routine has been shown to not only decrease the risk of serious health conditions, but also improve thinking abilities and increase physical mobility throughout older age. According to the Mayo Clinic, you have to be doing your cardio at a moderate intensity in order to receive the health benefits of exercising.
Measuring
According to the Centers for Disease Control and Prevention, you can use the talk test to determine whether or not you’re at a moderate intensity when exercising. When you’re working out at a moderate intensity, imagine that you’re exercising with someone else. You should be able to talk to them relatively comfortably but have trouble keeping your breath if you tried to sing. If you’re unable to even talk, then you’re exercising at a vigorous intensity. Moderate-intensity cardio can vary between individuals. For example, if two people were to go on a walk together at the same pace and one is in better cardiovascular shape than the other, the person who is in better cardiovascular shape may not reach the moderate-intensity level as quickly, or at all. Adjust your workout intensity based on the talking test.
Posted in: Aerobics
