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Exercise experts measure activity in metabolic equivalents, or METs. One MET is defined as the energy it takes to sit quietly. For the average adult, this is about one calorie per every 2.2 pounds of body weight
per hour; someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting or sleeping. Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs. One limitation to this way of measuring exercise intensity is that it does not consider
the fact that some people have a higher level of fitness than others. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother. As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. This table gives examples of light-, moderate-, and vigorous-intensity activity
for healthy adults. <3.0 METs 3.0-6.0 METs >6.0 METS Reproduced with permission from The Nutrition Source SummaryRead the full fact sheet
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From other websitesContent disclaimerContent on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. What is the recommended frequency of exercise to improve cardiorespiratory fitness?Recommendations for Adults
Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
What are the recommendations for frequency duration and intensity of cardiorespiratory exercise?The standard recommendation for cardio training is as follows. Frequency – 5 to 6 times per week. Intensity – Easy to moderate, or about 60-75% of your maximum heart rate. Time – Anywhere from 30 to 60 minutes or more.
What is the frequency for cardiovascular fitness?To develop and maintain cardiovascular fitness, this exercise should be performed at a frequency of 3 to 5 days per week, an intensity of 60% to 90% HRmax or 50% to 85% HRmax reserve, and a duration of 20 to 60 minutes.
What weekly progression rate an exercise volume is the maximum recommended for cardio respiratory training?If you are just starting out, you may improve your stamina with just 15 minutes of cardiovascular exercise. However, most studies show that cardiovascular training requires a minimum of 30 minutes, 3 times a week to guarantee increased aerobic capacity in about 8 to 12 weeks.
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