The Importance of Intensity in Physical Activity

Summary

Dr. Mike Evans emphasizes the significance of intensity in physical activity for health benefits, highlighting Canada's guidelines of 150 minutes of weekly MVPA (moderate to vigorous physical activity). He suggests starting with manageable activity levels and gradually increasing them. Intensity, measured in METs, varies by individual fitness levels. Activities that raise heart rate and breathing are beneficial. High-intensity exercises, like interval training, can yield better results in less time. To meet health targets, engage in activities that elevate your heart rate and breathing, such as brisk walking or dancing.

Takeaways

• 🏃‍♂️ To meet Canada's physical activity guidelines, engage in at least 150 minutes per week of MVPA (Moderate to Vigorous Physical Activity).
• 💓 Intensity in physical activity is crucial as it helps improve heart health, reduce the risk of diseases like heart disease and cancer, and enhance overall quality of life.
• 🏋️‍♀️ The best exercise is the one you'll do consistently, but higher intensity exercises are more beneficial for health.
• 🔍 Intensity can be subjective and varies from person to person based on their fitness level and previous exercise experience.
• 📈 Measuring intensity is done using METs (Metabolic Equivalents), with higher METs indicating more vigorous activities.
• 🚶‍♂️ Moderate intensity activities, like brisk walking, can range from 3 to 6 METs and noticeably accelerate your heart rate.
• 🏃‍♀️ Vigorous activities, which are over 6 METs, require significant effort and rapid breathing, such as sports or heavy physical work.
• ⏱️ Incorporating interval training, which involves short bursts of high-intensity exercise followed by rest, can improve fitness and health outcomes.
• 🤔 To gauge intensity, consider if the activity changes your breathing pattern or makes you sweat, and whether you can hold a conversation or sing during the activity.
• 🌟 Aim for at least 150 minutes of moderate to vigorous activity per week to meet health targets and improve overall well-being.

Q & A

What does MVPA stand for in the context of physical activity guidelines?

MVPA stands for Moderate to Vigorous Physical Activity, which is an important component of Canada's physical activity guidelines.

How much MVPA is recommended weekly according to Canada's physical activity guidelines?

At least 150 minutes per week of MVPA is recommended.

Why is it important to engage in MVPA for health benefits?

MVPA is important for health benefits as it can reduce the risk of heart disease and cancer, improve mental health, and enhance the overall quality of life.

What does Dr. Mike Evans suggest as the best exercise?

Dr. Mike Evans suggests that the best exercise is the one that you will actually do, but if possible, choose an exercise that requires more effort or is higher in intensity.

How does higher intensity activity compare to lower intensity in terms of health benefits?

Higher intensity activities are more effective than lower intensity activities at improving health, especially in reducing the risk for heart disease.

What is the definition of intensity in the context of physical activity?

Intensity can be thought of as how hard a person works to do a specific activity, and it varies between individuals based on their exercise experience and fitness level.

How is physical activity intensity measured?

Physical activity intensity is measured using a metabolic equivalent (MET), which quantifies the energy cost of physical activities.

What are some examples of activities and their corresponding MET values?

Running might be an 8 MET, jogging a 5 MET, and resting or watching TV would be less than 1.5 MET.

What is considered moderate intensity physical activity and its MET range?

Moderate intensity physical activity, which measures 3 to 6 METs, requires effort and noticeably accelerates the heart rate.

What is considered vigorous intensity physical activity and its MET range?

Vigorous intensity physical activity measures more than 6 METs, requires a large amount of effort, and causes rapid breathing and a substantial increase in heart rate.

What is interval training and how does it benefit physical performance?

Interval training involves periods of high-intensity exercise followed by recovery periods and has been shown to improve performance in a shorter amount of time.

How can one determine if they are engaging in low, moderate, or vigorous intensity activity?

An activity is low intensity if it doesn't change breathing patterns or cause sweating. It's moderate if one can hold a conversation but feels out of breath, and vigorous if one can't talk or sing.