Types of exercises that differ in intensity

After a period when you stayed with your physical exercises, which you did at home, probably you want something else. The exercises differ in the level of intensity in which they are carried out. To have a tonic body, but also to increase physical resistance it is necessary to know what benefits the exercises that differ in intensity.

The Australian government recommends at least 150 minutes per week of moderate intensity exercises or at least 75 minutes per week of high intensity exercises.

It does not seem anything when they are written on the sheet, but what actually mean these intensity in the real world?

Physical activity can generally be divided into three categories: low intensity, moderate intensity and high intensity. (And zero intensity, when one hand browse Netflix while with the other you take the popcorn from the bowl).

Low intensity activities

The examples include a normal walk, an elongation session, a yoga lesson for beginners or a bicycle ride. Accidental exercise – daily movements, such as shopping, climbing of the stairs or the realization of household chores, burns a surprising number of calories – is also as a low intensity activities.

To understand the intensity of the exercises, it is useful to know your maximum heart rate (MHR), which you can estimate by decreasing the age of 220. A 35 years has a MHR of about 185 beats per minute, for example.

The low intensity activity is the one that takes you to about 40-50 percent of the MHR.

The best way to monitor heart rate: a fitness bracelet on the wrist will give you a decent esteem, although a chest strap is the most accurate. You can have an idea of ​​the heart rate without any equipment, taking the wrist for 15 seconds, counting the number of beats, then multiplying that number by four.

Of course, the measurement of heart rate is quite technical – and it is not so practical to do during the exercises. So, the easiest way to control the intensity of the exercise is the language test: if you can talk and sing while you move without exhausting your breath, exercise low intensity.

Although it is true that low intensity exercises, such as walking, are not the most effective way to lose long -term weight, this does not mean that it is a waste of time: movement, in general, is linked to the improvement of physical and general health.

Moderate intensity activities

Moderate intensity is what most of us would think like a more difficult training. Many of the low -intensity exercises listed above can easily become exercises of moderate intensity by increasing the pace: walking fast or an intense yoga session, for example.

The exercise of moderate intensity can also include weight training or Resistance exercises – Jogging, cycling or swimming. If you have older children (and therefore heavier), their transport falls within the category of moderate intensity.

During the exercises of moderate intensity You have 50 and 70% of MHR. To go to the language test, you can speak comfortably, but you cannot sing more than a few words without being breathless.

Ideally, it would be desirable to do 150 minutes of moderate intensity exercises every week.

If the exercise of a moderate intensity is all you can tolerate, but you worry that it will not have a maximum impact, do not fear stress. Recent searches indicate that moderate intensity can provide the same benefits for the health of high intensity training. (The only disadvantage is that you have to work at a more moderate rhythm).

High intensity activities

Examples include training for circuits, weight training and exercises of moderate intensity to a powerful spur of the park or on the length of the pelvis, for example.

Your MHR during a workout of High intensity It is from 70 to 85% and, to go to the language test, you cannot say more than a few words without having to take a break to breathe. Note that the simple fact that sweating does not necessarily mean that you practice in high intensity. Many other factors can influence sweating, including the training environment, your level of preparation and sex.

Seventies and five minutes of high intensity training per week is recommended.

The high intensity exercise is very popular right now in the form of training at high intensity intervals (aka HIIT). These are the workouts in which you train in high intensity for a stable time, take a short break to reduce heart rate, then repeat. HIIT is particularly effective for weight loss and for the increase in cardiovascular energy.

The great advantage of high intensity physical exercises is that you get healthy health benefits in less time – even if you have to make more efforts, it is much faster. Studies show that many fitness beginners actually prefer HIIT training.