The principle is called Overload
To improve fitness one has to push beyond the normal activity in order to improve Vigorous activity even in small amounts improves overall health. Now for sedentary people some doing anything will be of benefit, becomes something is better than nothing. For others who are active to improve physical fitness you have to push to the edge of the comfort zone. Important the no pain no gain rule does not apply!
Here are a few tips from the CDC on how to measure intensity.
How do I know if my child's aerobic activity is moderate- or vigorous-intensity?
Here are two ways to think about moderate- and vigorous-intensity:
Measuring Physical Activity Intensity
Here are some ways to understand and measure the intensity of aerobic activity: relative intensity and absolute intensity.
Relative Intensity
The level of effort required by a person to do an activity. When using relative intensity, people pay attention to how physical activity affects their heart rate and breathing.
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
The talk test is a simple way to measure relative intensity. As a rule of thumb, if you're doing moderate-intensity activity you can talk, but not sing, during the activity. If you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Absolute Intensity
The amount of energy used by the body per minute of activity. The table below lists examples of activities classified as moderate-intensity or vigorous-intensity based upon the amount of energy used by the body while doing the activity.
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