If one is doing moderate intensity level activity, you should be able to talk, but not sing, during the activity. If you are doing vigorous intensity activity, you won't be able to say more than a few words without pausing for breath. Examples of moderate intensity activities are walking briskly, but not race walking, water aerobics, and bicycling, slower than ten miles an hour. Other examples of moderate intensity are gardening, playing tennis, and ballroom dancing. Dancing is a great way to get fit with your partner and have some time away from the kids. Examples of vigorous intensity activities are race walking or running, swimming laps, bicycling faster than ten miles an hour, jumping rope, and hiking uphill with a heavy backpack. There are so many activities to choose from for moderate or vigorous intensity.
If doing moderate intensity, it is recommended that one do thirty minutes, five times a week. So find a dance partner, tennis partner or break out the jump rope and be a kid again. Tomorrow I will talk about the Karvonen formula and how to determine your target heart rate range for moderate or vigorous intensity.
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