|Description:||Photographed at a track field, this young woman was taking a break from her workout, sitting on a bench along-side a running track. On the bench beside her were two partially-filled water bottles for the purpose of rehydration, and a pair of light-weight dumbbells, which she used during her warm-up period. On this sunny Georgia day, she would be participating in some vigorous-intensity aerobic activity. Hopefully, shed applied sunscreen to her sun-exposed skin prior to arriving at the running track.|
How do you know if you're doing light, moderate, or vigorous intensity aerobic activities?
For most people, light daily activities such as shopping, cooking, or doing the laundry doesn't count toward the guidelines. Why? Your body isn't working hard enough to get your heart rate up.
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower
Vigorous-intensity aerobic activity means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Here are some examples of activities that require vigorous effort:
- Jogging or running
- Swimming laps
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball