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V is for Vigorous
When it comes to activity now a days, we promote moderate activity, such as walking, on a daily basis. Almost gone are the ‘No Pain – No Gain’ recommendations of the 1970’s and 1980’s. We now know that regular moderate activity offers tremendous health and well-being benefits if consumed regularly.
There is still a place for more vigorous activity however. Current health recommendations ask people to enjoy some regular, vigorous exercise for extra health and fitness. These benefits include extra protection against heart disease as well as improved fitness and function in sports, and other activities that require a high level of energy use.
Vigorous exercise will make you breathe head and raise your heart rate noticeably. In technical terms it is work done at a heart rate of 70-85% of your maximum heart rate. Vigorous exercise can come from active sports such as football, basketball, squash or netball, or from activities such as jogging, swimming, aerobics, or circuit training. When you are ready to step up to vigorous exercise, you should do these activities for a minimum of 30 minutes a day, 3 or 4 days per week for best results.
Although there is no age barrier to carrying out physical activity, medical advise is recommended for those who have not been active for an extended period of time. If this sounds like you, be sure to see your GP before starting a vigorous program. But do start, vigorous exercise is the natural extension to your regular activity program once you are ready for it.
Written by Professor Kerry Mummery
College of Health and Human Services
CQUniversity
