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The Center for Health Education and Wellness
The Roche Wellness Center
1130 Mulberry Street
Scranton, PA 18510
(570) 941-4253
Exercise 101
Did you know that only 49.9% of adults in the United States report levels of physical activity consistent with the adult aerobic guidelines for physical activity?
How much exercise should adults get?
- Based on CDC recommendations, adults can receive substantial health benefits from1:
- ATLEAST 150 minutes (2 hours 30 minutes) a week of moderate intensity activity OR
- 75 minutes (1 hour 15 minutes) of vigorous-intensity aerobic activity
- For additional/more extensive health benefits adults should increase their aerobic physical activity to1:
- 300 minutes (5 hours) of moderate intensity activity OR
- 150 minutes (2 hours 30 minutes) vigorouse-intensity activity
- Click here to learn more about and get examples of moderate vs. vigorous intensity activities.
Our tip:
In general if you want to look at whether an activity is moderate or vigorous utilize the talk test.
- If you are able to talk but not sing during the activity, it would be considered moderate intensity activity.
- If you are performing a vigorous intensity activity, you will not be able to say more than a few words at a time without having to pause for a breathe.
Other ways to measure exercises intensity:
BUT it's nOT just about doing cardio ....
- Adults should also incorporate muscle strengthening activities (lifting weights/using resistance bands) that are moderate or high intensity and involve all major muscle groups ATLEAST 2 or more days per week1
- Muscle strengthening activities are meant to increase skeletal muscle strength, power, endurance and mass.
- Click here to learn more about muscles strengthening at home OR at the gym!
Click here for demonstration videos on all the machines that our in Fitness Center in Pilarz Hall has!
Definitions:
- Moderate Intensity Activity3: working hard enough to raise your heart rate and break a sweat!
- Vigorous Intesity Activity3: you're breathing hard and fast and your heart rate has gone up quite a bit.
- Muscle strengthening exercises3: should work all the major muscle groups which includes:
- legs, hips, back, chest, abdomen, shoulders, arms
- These exercises should be done to a point where you are unable to perform another repetition
- Repetition - one complete movement of an activity (like lifting a weight or doing a sit up)
- Try 8-12 repetitions per activity as 1 set; perform 2-3 sets for the greatest benefits!
- Repetition - one complete movement of an activity (like lifting a weight or doing a sit up)
Resources:
- Current Physical Activity Guidelines. Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm. Published November 29, 2016. Accessed February 3, 2018.
- Measuring Physical Activity Intensity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/index.html. Published June 4, 2015. Accessed February 3, 2018.
- How much physical activity do adults need? Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/. Published June 4, 2015. Accessed February 3, 2018.