10.22.20 - Nuts-n-Bolts Video Notes - episode #5 - Aerobic Physical Activity Guidelines

I hope U haven't let UR aerobic fitness take a back burner over the past few months. If U have then no worries, we'll get U back on-track. In this Nuts-N-Bolts Video Note we're going to review the aerobic Physical Activity Guidelines for how long, how often, two intensity levels and how to monitor them.

There's a lot to get to with highlights noted below:

* How often: spread out throughout the week

* How long:
moderate-intensity activities: 150 to 300 minutes
[150 minutes = five 30-minute sessions a week]

vigorous-intensity activities: 75 to 150 minutes­­­­­­­
[75 minutes = three 25-minute sessions a week]

Two Ways to Monitor Intensity Level:

* Maximum Heart Rate (MHR) Method:
The table in the comments shows Target Heart Rate (THR) zones for different ages.
[220 - age = MHR MHR x % of intensity = THR]
THR during moderate intensity activities is ~50-70% of MHR,
while during vigorous physical activity it’s ~70-85% of MHR.
The figures are averages, so use them as a general guide.

* Talk Test:
The easiest way to monitor UR exercise intensity level is called the Talk Test. What makes it so simple is that U don't need any equipment or
anyone else with U to do it. Here's how it works...

Moderate Level: If during the activity U-R breaking a little sweat and can carry-on a conversation and talk in full sentences, but were not able to sing-a-song then U-R at a moderate-intensity level.

Vigorous Level: If U-R sweating a little more and can -- only say -- a few words -- before U -- have to take a breath -- then U-R at a vigorous-intensity level.

Target Heart Rate (THR) -- a general guide

AGE     THR Zone 50% - 85%

20           100 - 170 beats per minute (bpm)
25           97 - 166 bpm
30           95 - 162 bpm
35           93 - 157 bpm
40           90 - 153 bpm
45           88 - 149 bpm
50           85 - 145 bpm
55           83 - 140 bpm
60           80 - 136 bpm
65           78 - 132 bpm
70           75 - 128 bpm