• Nicole Miller

Aerobic activity. Are you doing enough?

Check yourself. How many minutes of structured aerobic activity do you accomplish weekly? According to federal physical activity guidelines, which are supported by the American Heart Association (AHA) & American College of Sports Medicine (ACSM) we should strive to achieve:

150 minutes of moderate-intensity (65-85% of max heart rate) aerobic activity (a.k.a. “cardio”) per week. 

This amount is for enhanced health and quality of life. In other words, this is the minimum amount of cardiovascular activity every individual should strive for to maintain their health.

Are you training for an event or race? Are you wanting additional health benefits? Looking to lose weight? If so, you’ll require additional aerobic activity. Yes, you have to do more! Such as:

300 minutes moderate-intensity aerobic activity (a.k.a. “cardio”) per week.

To ensure that you are meeting the aerobic activity guidelines, use the steps below:Step 1Choose your mode of activity.

Examples include: walking, running, aerobics class, cycling, swimming, hiking, Tabata, circuit, intervalStep 2Create a weekly action plan. You will write down your plan for each week by listing:

  1. Your mode or type of activity (ex. cycling)

  2. The day of the activity (ex. Tuesday)

  3. The time you will perform activity (ex. 5:45PM)

  4. The duration of the the activity (ex. 1 hour)Step 3Record your daily aerobic activity.

Tools such as apps, pedometers, heart rate monitors, activity tracking devices, journals & online websites can be used to hold you accountable. Choose what works best for you and use it consistently!How to accumulate 150+ minutes of aerobic activity per week.According to the CDC, 10 minutes at a time is fine!

We know 150 minutes each week sounds like a lot of time, but you don’t have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you’re doing your activity at a moderate or vigorous effort for at least 10 minutes at a time. Try going for a 10-minute brisk walk, 3 times a day, 5 days a week. This will give you a total of 150 minutes of moderate-intensity activity.Apps that can helpHabitica, MapMyWalk, MapMyRide, MapMyRun, MyFitnessPal, Charity Miles

Additional resources: CDC

ACSM

AHA

TRACKING SHEET

WALKING

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