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I is for Intensity
The three things we use when prescribing exercise training are frequency (how often), duration (how long) and intensity (how hard).
Over a quarter of a century ago physical activity recommendations were developed around the concept of exercising three times per week (frequency), for a minimum of 20 minutes at a time (duration), at 60 to 90% of your maximum heart rate (intensity). That was then, this is now.
Current recommendations acknowledged that the lion’s share of the health benefits associated with physical activity is gained by being active more often at a moderate intensity level. The concept of ‘No Pain, No Gain’ is dead, as far as the health related benefits of physical activity is concerned.
For health benefits you should include as much physical activity in your normal daily patterns as you can. A minimum of 30 minutes of moderate-intensity physical activity on most, preferably all days of the week, is required for good health.
Moderate intensity physical activity will cause a slight, but noticeable increase in breathing and heart rate and may cause light sweating in some people. You can achieve this level of intensity simply by going for a brisk walk.
Is there no place for hard work anymore? Yes, there certainly is. First, however, you should ensure that they are accumulating sufficient amounts of moderate-intensity activity. Once that is accomplished, there are more benefits to be gained by adding regular vigorous activity to your routine. Vigorous activity makes you ‘huff and puff’, and makes it hard to carry on a normal conversation in between breaths.
Vigorous activities can come from active sports such as football, squash, tennis and netball, or from such activities as jogging, aerobics, fast cycling or rowing.
So get out and be active, and don’t sweat it, there are large health benefits to be achieved from accumulating moderate-intense activity.
Written by Professor Kerry Mummery
College of Health and Human Services
CQUniversity
