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在moderate-intensity aerobic physical activity這個產品中，有3篇Facebook貼文，粉絲數超過3,261的網紅語言治療小釩老師 /教具繪本的使用方法/，也在其Facebook貼文中提到， 帶孩子去爬山吧！⛰ 這些研究的結論都說有氧運動有助於孩子大腦質量發展！📈提高他們的注意力、執行能力、神經反應、學習力、判斷力！ 小釩老師今天不工作、目前爬40分鐘了！feeling good ! 🌻 Altenburg TM, Chinapaw MJ, and Singh AS. 2015. ...

moderate-intensity aerobic physical activity 在 語言治療小釩老師 /教具繪本的使用方法/ Facebook 的精選貼文

語言治療小釩老師 /教具繪本的使用方法/ By 語言治療小釩老師 /教具繪本的使用方法/

2020-10-02 11:55:46 有 46 人按讚
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帶孩子去爬山吧！⛰
這些研究的結論都說有氧運動有助於孩子大腦質量發展！📈提高他們的注意力、執行能力、神經反應、學習力、判斷力！

小釩老師今天不工作、目前爬40分鐘了！feeling good ! 🌻

Altenburg TM, Chinapaw MJ, and Singh AS. 2015. Effects of one versus two bouts of moderate intensity physical activity on selective attention during a school morning in Dutch primary schoolchildren: A randomized controlled trial. J Sci Med Sport. pii: S1440-2440(15)00236-4.

Ardoy DN, Fernández-Rodríguez JM, Jiménez-Pavón D, Castillo R, Ruiz JR, and Ortega FB. 2014. A physical education trial improves adolescents' cognitive performance and academic achievement: the EDUFIT study. Scand J Med Sci Sports. 24(1):e52-61

Chaddock-Heyman L, Hillman CH, Cohen NJ, and Kramer AF. 2014. III. The importance of physical activity and aerobic fitness for cognitive control and memory in children. Monogr Soc Res Child Dev. 79(4):25-50.

Colcombe, S. & Kramer, A.F. 2003. Fitness effects on the cognitive function of older adults: A meta-analytic study. Psychological Science, 14, 125-130.

Cotman, C.W. & Berchtold, N.C. 2002. Exercise: a behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25 (6), 295-301.

Davis CL, Tomporowski PD, Boyle CA, Waller JL, Miller PH, Naglieri JA, Gregoski M. 2007. Effects of aerobic exercise on overweight children's cognitive functioning: a randomized controlled trial. Res Q Exerc Sport. 78(5):510-9.

Davis CL, Tomporowski PD, McDowell JE, Austin BP, Miller PH, Yanasak NE, Allison JD, Naglieri JA. 2011.Exercise improves executive function and achievement and alters brain activation in overweight children: A randomized, controlled trial. Health Psychol. 30(1):91-8

Dietrich, A. & Sparling, P.B. 2004. Endurance exercise selectively impairs prefrontal-dependent cognition. Brain and Cognition, 55 (3), 516-524.

Drollette ES, Scudder MR, Raine LB, Moore RD, Saliba BJ, Pontifex MB, Hillman CH. 2014. Acute exercise facilitates brain function and cognition in children who need it most: an ERP study of individual differences in inhibitory control capacity. Dev Cogn Neuroscience 7:53-64.

Fedewa AL and Ahn S. 2011. The effects of physical activity and physical fitness on children's achievement and cognitive outcomes: a meta-analysis. Res Q Exerc Sport. 82(3):521-35.

Guiney H and Machado L. 2012. Benefits of regular aerobic exercise for executive functioning in healthy populations. Psychonomic Bulletin & Review. DOI 10.3758/s13423-012-0345-4.

Howie EK, Schatz J, and Pate RR. 2015. Acute Effects of Classroom Exercise Breaks on Executive Function and Math Performance: A Dose-Response Study. Res Q Exerc Sport. 86(3):217-24.

Kamijo K, Takeda Y, Takai Y, Haramura M. 2015. Greater aerobic fitness is associated with more efficient inhibition of task-irrelevant information in preadolescent children. Biol Psychol. 110:68-74.

Kamijo K, Pontifex MB, O’Leary KC, Scudder MR, Wu C-T, Castelli DM, and Hillman CH. 2011. The effects of an afterschool physical activity program on working memory in preadolescent children. Dev Sci. 14(5): 1046–1058.

Keely TJH and Fox KR. 2009. The impact of physical activity and fitness on academic achievement and cognitive performance in children. Int Rev Sports Exercise Physiology 2(2): 198-214.

Hillman CH, Pontifex MB, Castelli DM, Khan NA, Raine LB, Scudder MR, Drollette ES, Moore RD, Wu CT, Kamijo K. 2014. Effects of the FITKids Randomized Controlled Trial on Executive Control and Brain Function. Pediatrics pii: peds.2013-3219. [Epub ahead of print]

Hillman CH, Buck SM, Themanson JR, Pontifex MB, Castelli DM. 2009a. Aerobic fitness and cognitive development: Event-related brain potential and task performance indices of executive control in preadolescent children. Dev Psychol. 45(1):114-29.

Hillman CH, Pontifex MB, Raine LB, Castelli DM, Hall EE, Kramer AF. 2009b. The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience. 159(3):1044-54.

Hillman CH, Castelli DM, and Buck SM. 2005. Aerobic fitness and neurocognitive function in healthy preadolescent children. Medicine and science in sports and exercise 37(11): 1967-1974.

Kramer AF, Colcombe SJ, McAuley E, Scalf PE, and Erickson KI. 2005. Fitness, aging and neurocognitive function. Neurobiol Aging. 2005 Dec;26 Suppl 1:124-7.

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一個語言治療師根據自身豐富的教學經驗，每週分享繪本。教具。玩具的多元教學方法 : D Youtube觀看更清楚：https://www.youtube.com/channel/UCkSZOutOuXJw6zlOKSndfUA
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moderate-intensity aerobic physical activity 在 Winnie Loves Yoga Facebook 的最佳解答

Winnie Loves Yoga By Winnie Loves Yoga

2016-05-02 20:47:03 有 34 人按讚
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Group fitness FAQ
團課常見問題 <ㄧ>🌟

Q: How much do I need to work out in order to see physical changes in my body?
問：我要運動多少才會有視覺上的明顯改變？

A: Your results largely depend on three factors: 1) duration 2) intensity 3) frequency.

If you walk mindlessly on the elliptical for an hour everyday (good duration & frequency), you might want to make your routine more challenging by increasing the resistance or incline (improve intensity). If you take a one-hour HIIT class every week (good duration & intensity), you might want to take two or three more classes during the week (improve frequency).

答：你的運動效果來自三大因素：時間、強度、密集度。

假設你每天都在滑步機上滑手機一個小時，雖然運動時間和密集度達到了，但是你的運動強度不夠，應該把坡度/阻力再調高。如果你每週上一堂高強度的燃脂課，雖然你的運動時間和強度達到了，但是運動的密集度可以再改善。你可以每週再增加兩三堂其他課程，增加平時訓練的密集度。

Sample case: Student A is trying to slim down 3kg for her wedding photo shoot. She takes two yoga classes and one TRX class every week.

假設：學生Ａ要結婚了！為了準備拍婚紗照，她想要瘦身3公斤。她每週上兩堂瑜珈課＋一堂ＴＲＸ。

Duration- One-hour classes are fine!

在時間方面，一堂一小時的課沒有什麼問題！

Intensity- She could add more "power" classes into her schedule, such as core strengthening, weight training, and HIIT (High Intensity Interval Training). This way, she could build up more muscles and speed up her metabolism to help her burn more calories per day.

在強度方面，她可以安排更多「有強度、會爆汗」的課程 ，例如強化核心、重量訓練、高強度訓練。如此一來，她可以增加肌肉量，提高新陳代謝，幫助她一天下來燃燒更多熱量。

Frequency- If she really wants to slim down, it is recommended by the National Association for Fitness Certification (NAFC) that she completes 300 minutes of moderate-intensity aerobic activities per week. In other words, I would recommend an hour of cardiovascular activity five days a week for students who are trying to slim down. These activities include: running, swimming, biking, spinning, elliptical, and aerobic dancing.

而在密集度方面，根據美國NAFC建議，想要瘦身的她必須每週達到300分鐘的中強度有氧訓練。簡單來說，對於想瘦身減重的學生，我會建議每週五次、每次一小時的有氧運動。這些運動包括：跑步、游泳、腳踏車、飛輪、划步機、有氧舞蹈。

The key here is to strike a balance among the three big factors. Take a moment and evaluate your workout schedule. Find out what could be improved upon and make those changes accordingly.

說這麼多，其實想傳達的就是要在「時間、強度、密集度」三者之間取得平衡。希望想要再進步的你們重新想一下自己現在的運動方式，藉此找到自己可以改善的方向！

------------------------

This week, I will be answering extensively on one FAQ per day. Happy training! 😊

這禮拜我會每天回答一個常見問題～大家一起變得更健康，加油！👍🏼👍🏼👍🏼

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moderate-intensity aerobic physical activity 在 運動營養知多少 Facebook 的最佳解答

運動營養知多少 By 運動營養知多少

2015-07-25 12:03:46 有 51 人按讚
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心血管疾病的患者採用高強度間歇運動是安全的，但有少部份的情況不適合，詳情請點閱文章。在專業人員的監護下，運動是一種比藥物更有效的治療方法！

這是最近我在糖尿病衛教學會會刊上寫的一篇文章，有關於這一陣子很熱門的間歇式訓練！分享我在實習過程中看到的一些成果。不知道怎麼上傳pdf檔，只好把文字copy過來，圖片用上傳的方式，希望對於有興趣的朋友們有幫助！

高強度間歇式訓練與心血管疾病

孫志銘／營養師

對於一般健康人而言，運動的確是預防慢性疾病的最佳良藥，然而運動的方式千百種，根據美國運動醫學會的建議（American College of Sports Medicine, ACSM），對於一般人而言，每週至少30分鐘的適當強度的連續型運動（Moderate Continuous Exercise, MCT）或是20分鐘高等強度的連續型運動，當然如果需要減重則這樣的運動頻率當然是不夠的。但是，你是否曾想過，建議用來燃脂減重的高強度間歇式訓練（Higher Intensity Interval Training, HIIT）是否也能運用在患有心血管疾病的慢性病人身上？答案是YES！

什麼是高強度間歇式訓練？相較於適當強度（40~60% 儲備心跳數1或是感覺盡力程度評級2表4~5/10或是12~14/20）連續運動維持一定心跳的運動方式，高強度間歇式訓練指的是在一段時間內的運動，同時包含了較高心跳速率（80~90% 儲備心跳數1或是感覺盡力程度評級2表7~9/10或是15~16/20）以及恢復適當的心跳速率（60~70% 儲備心跳數1或是感覺盡力程度評級2表4~5/10或是12~14/20）反覆出現的運動模式，圖A上半部指的是適當強度的連續型運動，下半部則是屬於高強度間歇式訓練，圖解則可清楚表示兩種運動的不同。常見的較高心跳速率以及恢復適當的心跳速率的時間比約為1：1或是1.3：1，1個比例的間隔運動通常會是3分鐘、4分鐘或5分鐘，意思是說每進行3分鐘的高強度運動之後，便需要3分鐘的恢復期，然後再繼續3分鐘的高強度運動繼續下去；而1.3：1則為4分鐘的高強度運動之後搭配3分鐘的恢復期。針對於有慢性病患的訓練的頻率則為一個禮拜1~2次的高強度間歇式訓練，每一次則包含3~4組（1組為一個高強度加一個恢復）間歇式訓練。根據美國運動醫學會的建議，適用於高強度間歇式訓練的有氧運動包含了：走路、跑步、階梯運動（Stair climbing）、腳踏車、划艇（Rowing）以及游泳。

為什麼這幾年高強度間歇式訓練會變得這麼熱門？因為這樣的訓練方式可以根據每個人的狀況不同而有所調整，像是過重、肥胖甚至是糖尿病人都適合。它所提供的運動效果會比適當強度的連續型運動要來的更好，運動時間也來的更短，運動完畢之後所需要的氧攝取量（Excess Postexercise Oxygen Consumption, EPOC）也比較高，消耗的熱量也比傳統的連續型運動多增加6~15%。那高強度間歇式訓練具備了什麼優點呢？1.可以同時使用到有氧及無氧呼吸來消耗能量；2.改善血壓、促進心臟血管功能；3.改善胰島素敏感性，增加肌肉對於葡萄糖的利用；4.改善膽固醇指標；5.減少腹部脂肪及增加肌肉重量。對於心血管疾病的患者比起適當強度的連續型運動，高強度間歇式訓練更可改善心肺功能、促進血管舒張、改善心情以及更多的能量消耗。

圖A：適當強度的連續型運動的運動強度及高強度間歇式訓練的運動強度 (Puhan et al., 2006)

文章到此，許多人可能會關心的問題是，對於心血管疾病的患者，包含心肌梗塞、心臟移植、冠狀動脈繞道手術…等，高強度間歇式訓練真的安全嗎？根據Leon等人在2005年所發表的研究，對於心血管疾病復健（Cardiac rehabilitation）的患者，適當強度的連續型運動發生危險的機率約為每50000至120000有1人；而根據Rognmo等人在2012年所發表的研究中發現，高強度間歇式訓練所發生的危險機率其實也很低（表1），因此安全性是無庸置疑的。

表1 (Rognmo et al., 2012)

雖然高強度間歇式訓練對於一般心血管疾病患者是很安全的運動方式，但是並不代表這樣的運動方式適用於所有的心血管疾病患者。根據美國心臟血管及肺臟復健學會（American Association of Cardiovascular and Pulmonary Rehabilitation, AACVPR）建議，若符合以下條件之患者，則不建議使用高強度間歇式訓練：

Angina pectoris greater than class I on Canadian Cardiovascular Society Classification
Greater than 1 mm ST depression on exercise EKG
Myocardial Infraction / Percutaneous coronary intervention < 3 weeks
CABG < 4 weeks
LV Ejection Fraction < 40%
Complex ventricular arrhythmias or a-fib
Orthopedic limitations to treadmill exercise (must be able to walk > 20 minutes on treadmill)

（請原諒筆者沒有把這些翻成中文，因為覺得英文就可以解釋的很清楚，翻成中文之後可能會沒有這麼貼切）

就安全性考量，當心血管疾病患者剛開始在做任何運動時，都建議需要有專業的醫護人員以及醫療器材做適時的監測，確定患者在運動時出現任何的不適都可以被記錄，例如呼吸短促、心絞痛、心電圖異常、跛行…等，等到患者運動一段時間之後，這些不適的情況皆已改善且不再出現，我們也了解怎麼樣的運動方式、運動強度對於患者是最安全的狀態下，才能夠讓他們自由自在的去運動。因此除了美國心臟血管及肺臟復健學會所提及不適合高強度間歇式訓練的條件之外，當然還須考量患者的意願、平時的運動習慣、生活型態…等，才能夠讓這些患者可以安全且開心的運動。

後記：會挑這樣的主題寫下這篇文章的原因是因為，筆者目前正在美國的心肺功能復健中心（Cardiac and pulmonary rehabilitation）實習，看見許多來做復健的病人們其實存在的不只有心臟疾病問題，當然有血糖問題的也是佔多數，而這些患者因為保險給付的關係（根據疾病狀況，美國保險給付總共24次或36次的復健次數），因此每週會到復健中心報到3次，每次運動1個小時，持續維持2至3個月，當然在運動期間會有所屬的醫護人員照護，包含了呼吸治療師、護士以及運動生理學家（exercise physiologist）3。而高強度間歇式訓練目前正運用在實習的單位中，很讓我難忘的是，筆者在實習中心看到兩位即將畢業的心血管疾病患者竟然可以在跑步機上奔馳，他們的年齡也都50歲以上了！當然不是建議要跑步，只是看到他們在復健中心有如此大的進步真的讓人很驚豔！運動不止可以當作一種處方，而是一種比藥物更棒的治療方法！

備註：
1儲備心跳數：（Heart Rate Reserve, HRR = (HRmax-HRrest) x intensity + HRrest）。HRmax為最大心跳，可用年齡做為預測方式，其公式為（220-年齡）；intensity指的是運動強度，適當的運動強度為40~60%，較高的運動強度則為60~80%；而HRrest指的則是休息時的心跳。
2感覺盡力程度評級表：Rating of Perceived Exertion (RPE) Scale，為一種評量運動時候自己對於運動強度的評值，評級表分為兩種：一種是1到10分，1分是自己覺得運動很輕微，10分則是強度最重；另外一種是6到20分，中等的運動強度約為12到14分。臨床上6到20分的評量表較為常見。
3美國運動醫學會（American College of Sports Medicine, ACSM）在2015年之後不再使用原本的運動專員（Certified Clinical Exercise Specialist®）名稱，而通通更名為運動生理學家（Certified Clinical Exercise Physiologist®）

參考文獻：
Puhan MA, Büsching G, Schünemann HJ, VanOort E, Zaugg C, Frey M. Interval versus continuous high-intensity exercise in chronic obstructive pulmonary disease: a randomized trial. Ann Intern Med. 2006 Dec 5;145(11):816-25.
Leon AS, Franklin BA, Costa F, Balady GJ, Berra KA, Stewart KJ, Thompson PD, Williams MA, Lauer MS; American Heart Association; Council on Clinical Cardiology (Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention); Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity); American association of Cardiovascular and Pulmonary Rehabilitation. Cardiac rehabilitation and secondary prevention of coronary heart disease: an American Heart Association scientific statement from the Council on Clinical Cardiology (Subcommittee on Exercise, Cardiac Rehabilitation, and Prevention) and the Council on Nutrition, Physical Activity, and Metabolism (Subcommittee on Physical Activity), in collaboration with the American association of Cardiovascular and Pulmonary Rehabilitation. Circulation. 2005 Jan 25;111(3):369-76.
Rognmo Ø, Moholdt T, Bakken H, Hole T, Mølstad P, Myhr NE, Grimsmo J, Wisløff U. Cardiovascular risk of high- versus moderate-intensity aerobic exercise in coronary heart disease patients. Circulation. 2012 Sep 18;126(12):1436-40. doi: 10.1161/CIRCULATIONAHA.112.123117. Epub 2012 Aug 9. PMID: 22879367

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#10. Physical Activity Guidelines Resources - American College of ...

All healthy adults aged 18–65 yr should participate in moderate intensity aerobic physical activity for a minimum of 30 min on five days per week, ...

#11. Moderate-intensity aerobic activity

Moderate -intensity aerobic activity · Walk briskly. · Cycle briskly (15 to 20 kilometres per hour [kph]). · Shoot baskets. · Play golf without using a cart. · Sail ...

#12. An Overview of Current Physical Activity Recommendations

Moderate physical intensity refers to the exercise intensity corresponding to 3 to 5.9 metabolic equivalents (METs), while high intensity refers to 6 METs and ...

#13. Versus Moderate-Intensity Aerobic Exercise in Coronary Heart ...

High levels of physical activity and aerobic capacity are associated with low risk of cardiovascular disease and mortality. Aerobic exercise ...

#14. Physical Activity Guidelines for Older Adults - American ...

Regular exercise and increased aerobic fitness are associated with a ... in at least 150 minutes of moderate-intensity aerobic activity, ...

#15. Light, Moderate, And Vigorous Activity - SDSU Extension

Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of oxygen consumption to ...

#16. Are current exercise guidelines too demanding? - Medical ...

Moreover, increasing physical activity to more than the equivalent of 300 minutes per week of moderate-intensity aerobic physical activity ...

#17. Aerobic Exercise - Western New York Urology Associates, LLC

Every exercise program should include some aerobic activities. ... minutes a week of vigorous intensity aerobic physical activity or a combination of both.

#18. Aerobic Exercise Examples: At Home, at the Gym, Benefits ...

You probably know aerobic exercise as cardio. It can include activities like brisk walking or cycling. Aerobic exercises can help improve your ...

#19. How Much Exercise Do I Need? - MedlinePlus

Get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week. Or you could do a ...

#20. Exercise intensity - Better Health Channel

For maximum health benefits, the goal is to work hard, but not too hard, described as moderate intensity by Australia's Physical Activity and Sedentary ...

#21. What Is Moderate to Vigorous Exercise Intensity? - Frontiers

Vigorous exercise intensity can be sustained with entirely aerobic metabolism but will result in progressively more disturbance to homeostasis ...

#22. Exercise and Physical Activity Ideas | Michigan Medicine

Brisk walking; Light to moderate calisthenics (for example, home exercises, back exercises, getting up and down from the floor); Low-impact aerobic dancing ...

#23. Moderate-Intensity Exercise - an overview - ScienceDirect.com

Brisk walking is a convenient and moderate-intensity exercise to enhance aerobic and walking capacity for people living in the community (Tully, Cupples, Chan, ...

#24. You Asked For It: Question Authority : ACSM's Health ...

According to ACSM/AHA, all healthy adults need moderate-intensity aerobic (endurance) physical activity for a minimum of 30 minutes on 5 days each week or ...

#25. Different Types of Physical Activity - HealthHub

Moderate -Intensity Aerobic Activity · Brisk walking (5 km/hr) · Leisure cycling (<16 km/hr) · Leisure swimming · Playing doubles tennis · Line- ...

#26. How Much Exercise Is Enough to Hit My Fitness Goals?

Here, experts outline current exercise recommendations and how much ... or 75 to 150 minutes of vigorous-intensity aerobic physical activity ...

#27. The epidemiology of aerobic physical activity and muscle ...

... Physical Activity for Health' state that adults should engage in regular moderate-to-vigorous intensity aerobic physical activity (MVPA; ...

#28. Types of exercise | NHS inform

Types of exercise · A mix of moderate and vigorous aerobic activity every week. · strength exercises on two or more days a week that work all the major muscles ( ...

#29. Physical Activity for Older Adults - NYC Health

One hour and 15 minutes of vigorous-intensity aerobic exercise; Two days of muscle-strengthening exercise; Three days of balance-training exercises. For aerobic ...

#30. Physical activity recommendations for adults - | Knowledge for ...

'For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of ...

#31. Moderate to Vigorous Physical Activity Lowers Risk of Death

The current guidelines recommend at least 150 minutes of moderate-intensity physical activity a week or 75 minutes of vigorous-intensity aerobic ...

#32. Is High-Intensity Exercise Always Best? Here's How to ...

With moderate-intensity aerobic movement, your heart will work a bit harder—though not at max capacity—at roughly 50 to 70 percent of your MHR.

#33. Benefits of Physical Activity - MSU Health Promotion

Research shows that a total amount of 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic activity, such as brisk walking, improves both ...

#34. How much physical activity do you need? - Heart and Stroke ...

To maintain heart health, a little physical activity goes a long way. ... 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, ...

#35. Measuring physical activity - Concordia University

Moderate and vigorous physical activity; Measuring heart-rate; More about METs ... Vigorous-intensity activities include fast cycling, high-impact aerobics, ...

#36. How much exercise should you get a week? WHO new ...

Healthy adults ages 18 to 64 should get at least 150–300 minutes per week of moderate-intensity aerobic physical activity or at least 75–150 ...

#37. Moderate Intensity Aerobic Exercise Potential Favorable Effect ...

Moderate Intensity Aerobic Exercise Potential Favorable Effect Against COVID-19: The Role of Renin-Angiotensin System and Immunomodulatory ...

#38. Physical Activity Guidelines for Americans - American College ...

Adults should do at least 150-300 minutes a week of moderate-intensity, or 75-150 minutes a week of vigorous-intensity aerobic physical activity ...

#39. Effects of Moderate-Intensity Exercise on Physiological ...

Effects of aerobic exercise training and relaxation training on cardiovascular activity during psychological stress. J Psychosom Res. 32. : 469. -474. 13.

#40. 8.1: Physical Activity Guidelines for Adults - Medicine LibreTexts

Vigorous Intensity. Racewalking, jogging, or running; Swimming laps; Tennis (singles) ...

#41. physical activity and public health guidelines frequently asked ...

To promote and maintain health, all healthy adults aged 18 to 65 years need moderate-intensity aerobic. (endurance) physical activity for a minimum of 30 ...

#42. Comparison of Cardioprotective Benefits of Vigorous Versus ...

Aerobic fitness, not merely physical activity, is associated with a reduced risk of cardiovascular disease. Vigorous intensity exercise has ...

#43. Moderate or Vigorous Intensity Exercise: Which Is Better for ...

Therefore, it would be important to know whether accumulating physical activity or increasing aerobic fitness is more ...

#44. Physical activity | National Health Portal Of India

The term physical activity should not be confused with exercise, ... 150 minutes of vigorous-intensity aerobic physical activity per week, ...

#45. Aerobic Exercise - Physiopedia

Considered the cornerstone of endurance training, characterized by moderate energy expenditure over a prolonged period of time. Is any activity that uses large ...

#46. Moderate intensity aerobic exercise effects on the quality of ...

The present study aimed to determine effects of moderate aerobic exercise on the life quality and human health. Materials and Methods: There were three ...

#47. Trends in Meeting the Physical Activity Guidelines - Human ...

To classify adults into levels of aerobic physical activity, minutes of moderate-intensity equivalent activity were calculated by ...

#48. Comparison of Cardioprotective Benefits of Vigorous ... - SCPRS

Aerobic fitness, not merely physical activity, is associated with a reduced risk of cardiovascular disease. Vigorous intensity exercise has been shown to ...

#49. The Effect of an Acute Bout of Moderate-Intensity Aerobic ...

We hypothesized that exercise would improve motor skill acquisition and retention, compared to motor practice alone. Materials and Methods.

#50. Physical Activity Guidelines for Americans Update 2018

An equivalent combination of moderate- and vigorous-intensity aerobic activity would work, too. The guidelines still continue to emphasize the ...

#51. Moderate-Intensity Physical Activities for Kids and Adolescents

Aerobic activities,; Muscle-strengthening activities, and; Bone-strengthening activities. The infographic below gives ideas on moderate- ...

#52. Physical Activity - Health Promotion and Wellness University ...

Guidelines for Health-Enhancing Physical Activity · Increase moderate-intensity aerobic physical activity to 300 minutes (5 hours) each week · Increase vigorous- ...

#53. Aerobic exercise - Wikipedia

Aerobic exercise is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. "Aerobic" is defined as ...

#54. Physical Activity | Healthy People 2020

PA-2.2 Increase the proportion of adults who engage in aerobic physical activity of at least moderate intensity for more than 300 minutes/week, ...

#55. Frequency of moderate to vigorous aerobic physical activity

Adults who do 300 minutes (5 hours) of moderate intensity aerobic physical activity a week, or 150 minutes of vigorous intensity aerobic physical activity, ...

#56. Get active and enjoy a healthy life! - Stay Healthy.Enjoy Exercise

For greater health benefits, the adult should increase their moderate-intensity aerobic physical activities to 300 minutes a week, or engage in ...

#57. Exercise Prescription - Intensity of Physical Activity

Vigorous activities take more effort than moderate ones. Here are just a few moderate and vigorous aerobic physical activities.

#58. Aerobic Exercise: Types, List, and Benefits - MedicineNet

Read about aerobic exercise's health, fitness, and weight loss benefits, read examples of programs and routines, aerobic vs anaerobic exercise, and find out ...

#59. Low, moderate and high-intensity exercise: how to tell the ...

If moderate-intensity exercise is all you can tolerate but you worry it's not going to have maximum impact, never fear: recent research ...

#60. Moderate-Intensity Aerobic Activity | Cigna

Experts tend to describe aerobic activity in three ways: light, moderate, and vigorous. When people do moderate-intensity activities, they notice a faster ...

#61. Position statement on physical activity and exercise intensity ...

For people with an aerobic fitness score less than about 30 mL/kg/min this is a high-intensity activity while it may also be a moderate or even light-intensity ...

#62. Physical Activity | HR Portal - the United Nations

For aerobic activities, exercise for 10 minutes at a time, spread across at least days each week. Two minutes of moderate-intensity activity counts the same as ...

#63. Moderate-Intensity Standing Cardio Work Out - The Great Slim ...

#64. Physical Activity for Older Adults | UNL Food

It counts as long as the aerobic activity is performed at a moderate or vigorous effort for at least 10 minutes at a time. The intensity of the activity depends ...

#65. Physical Activity Tips for Adults (18-64 years) - Canada.ca

Examples of moderate activity include walking quickly, skating and bike riding. What is vigorous aerobic activity? Vigorous-intensity aerobic ...

#66. Aerobic Exercise List, Benefits, and Calories Burned Chart

Aerobic exercise is the type of moderate-intensity physical activity that you can sustain for more than just a few minutes with the objective of improving your ...

#67. Physical activity | Ministry of Health NZ

aim to do aerobic activity on 5 days per week for at least 30 minutes if the activity is of moderate intensity; or for 15 minutes if it is of ...

#68. Physical Activity – Ministry of Health & Wellness, Jamaica

For additional health benefits, activity should be done at 60 minutes of moderate intensity aerobic physical activity, 5 days per week or engage in 30 minutes ...

#69. Moderate vs. vigorous exercise for cancer prevention - MD ...

Improved cardiovascular health; Increased metabolism; Improved aerobic fitness. But moderate activity is important, too. “It keeps you from burning out,” Thoman ...

#70. American Heart Association Recommendations for Physical ...

Our physical activity recommendations clear up any confusion about how much ... Get at least 150 minutes per week of moderate-intensity aerobic activity or ...

#71. The effects of ninety minutes per week of moderate intensity ...

The amount recommended, in order to achieve an improved overall metabolic health, is at least 150 minutes of moderate-intensity exercise weekly.

#72. Physical Activity Guidelines for Americans, 2nd Edition

Aerobic : Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity and should include vigorous-intensity physical activity on ...

#73. How to Measure Exercise Intensity: 3 Types of ... - MasterClass

Higher intensity aerobic activity may yield more positive results for your ... Moderate: Moderate-intensity exercise refers to any activity that raises your ...

#74. For adults (18 to 64 years) - Australian Government ...

1.25 to 2.5 hours of vigorous intensity physical activity – such as jogging, aerobics, fast cycling, soccer or netball; an equivalent ...

#75. World Health Organization 2020 guidelines on physical ...

Among children and adolescents, an average of 60 min/day of moderate-to-vigorous intensity aerobic physical activity across the week provides health benefits.

#76. Aerobic exercise: the health benefits - MyDr.com.au

'Aerobic' exercise refers to exercise that requires the consumption of substantially more oxygen than at rest. It is of a light to moderate ...

#77. Aerobic Physical Activity: Guidelines For Adults - University of ...

There are many benefits to regular exercise including: ... 150 minutes of moderate to vigorous-intensity aerobic physical activity per week, ...

#78. Physical Activity Pie - UKK Institute

Health is promoted by moderate-intensity aerobic physical activity of at least 10 minutes that accumulates throughout a week to a total of ...

#79. All About Moderate-Intensity Activity - Lark Health

So far in Lark DPP, you may have noticed a lot of focus on moderate-intensity physical activity, also known as aerobic exercise.

#80. Move

The intensity of the activity describes how hard the activity is. For health benefits, aerobic physical activity should be moderate or vigorous.

#81. How Many Steps Mean 'Moderate' Exercise? - Baptist Health ...

But how many steps are considered “moderate” exercise, ... health: At least 30 minutes of moderate-intensity aerobic activity five days per ...

#82. Rethinking aerobic exercise intensity prescription in adults ...

Rethinking aerobic exercise intensity prescription in adults with spinal cord injury: time to end the use of “moderate to vigorous” intensity?

#83. Exercise During Pregnancy | ACOG

Ideally, pregnant women should get at least 150 minutes of moderate-intensity aerobic activity every week. An aerobic activity is one in which you move large ...

#84. Here's how much exercise you need based on your age - The ...

Exercise might not be a priority, but the World Health ... women: 150 minutes of moderate intensity aerobic activity per week including ...

#85. How to look after your mental health using exercise

This can be either moderate intensity exercise, such as walking, ... or it can be more vigorous activities, such as running, swimming fast, aerobics or ...

#86. What Is Moderate Intensity in Cardio Exercise? | Livestrong.com

Moderate -Intensity Cardio Exercise Examples · Walking briskly · Jogging lightly · Elliptical machine · Water aerobics · Swimming · Bicycle ride ...

#87. Exercise and Nutrition - GovHK

The World Health Organization (WHO) recommended that adults aged 18 or above should perform at least 150 minutes of moderate-intensity aerobic physical activity ...

#88. How much physical activity do I need? - British Nutrition ...

OR 75 minutes of vigorous intensity aerobic activity. PLUS muscle strengthening activities on two days or more of the week. • OR a combination of moderate ...

#89. The Best Aerobic Exercises to Get Better Sleep

Interestingly, some studies suggest moderate-intensity aerobic exercise may improve sleep quality more than vigorous-intensity activities.

#90. Exercise vs. Physical Activity - Penn State College of Medicine ...

Adults should get at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic exercise per week. The time can be broken down into ...

#91. tool a: definitions of physical activity, exercise, and fitness

Aerobic. Light- to vigorous-intensity physical activity that requires more oxygen than sedentary behavior and thus promotes cardiovascular fitness and other ...

#92. Factsheet 4: Physical activiy guidelines for adults - GOV.UK

week or combinations of moderate and vigorous intensity activity. 3. Adults should also undertake physical activity to improve muscle strength on at least ...

#93. Physical Activity and Exercise - Age Concern

Some examples of moderate intensity aerobic exercise include walking, doing housework, playing golf, water aerobics, playing with grandchildren, walking up ...

#94. Spring into Action - Academy of Nutrition and Dietetics

The 2018 Physical Activity Guidelines for Americans recommend adults engage in a ... Examples of moderate-intensity aerobic activities:.

#95. Physical Activity Guidelines - HSE.ie

At least 30 minutes a day of moderate intensity activity, five days a week (or 150 minutes a week). Focus on aerobic activity, muscle strengthening and ...

#96. Trends in Adherence to the Physical Activity Guidelines for ...

During the household interview, participants were asked to identify moderate- and vigorous-intensity aerobic physical activity they participated ...