The Importance of Intensity in Physical Activity
Summary
TLDRDr. 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.
Outlines
💪 Importance of Intensity in Physical Activity
Dr. Mike Evans emphasizes the significance of moderate to vigorous physical activity (MVPA) for health benefits. According to Canada's guidelines, at least 150 minutes of MVPA weekly is recommended. Intensity is crucial as higher intensity exercises yield better health outcomes, particularly in reducing heart disease risk. Intensity is subjective and varies based on individual fitness levels. Starting with small amounts of activity and gradually increasing is advised. Measuring intensity uses metabolic equivalents (METs), with higher METs indicating more vigorous activities. Dr. Evans suggests incorporating interval training and aiming for at least 150 minutes of MVPA weekly for optimal health.
Mindmap
Keywords
💡Intensity
💡MVPA
💡Metabolic Equivalent (MET)
💡Moderate Intensity
💡Vigorous Intensity
💡Interval Training
💡Health Benefits
💡Physical Activity Guidelines
💡Exercise
💡Quality of Life
💡Brisk Walk
Highlights
The importance of intensity in physical activity is discussed.
Canada's physical activity guidelines recommend at least 150 minutes weekly of MVPA.
MVPA stands for moderate to vigorous physical activity.
Exercise improves many aspects of health and quality of life.
The best exercise is the one you'll do, but higher intensity is healthier.
Higher intensity activities are more effective at improving health.
Intensity can be thought of as how hard a person works during an activity.
Intensity varies between people based on fitness levels and exercise experience.
Any amount of physical activity provides health benefits.
Start with smaller amounts of activity and gradually increase.
Intensity is measured using metabolic equivalents (METs).
Moderate intensity physical activity measures 3 to 6 METs.
Vigorous intensity physical activity measures more than 6 METs.
Interval training improves performance in a shorter amount of time.
Incorporating short periods of increased intensity can improve fitness and health.
An activity that doesn't change breathing patterns or cause sweating is low intensity.
Moderate intensity is when you can hold a conversation but feel out of breath.
Vigorous intensity is when you can't talk or sing out loud.
Meeting the 150 minutes per week of MVPA target is beneficial for health.
Encouragement to engage in physical activities like brisk walking, dancing, or gardening.
Transcripts
hi I'm Dr Mike Evans and today we're
talking about the importance of
intensity in physical activity the stuff
that gets your heart pumping to meet
Canada's physical activity guidelines
you need to do at least 150 minutes
weekly of something called
mvpa so mvpa stands for moderate to
vigorous physical activity so why is
this important well I guess in our lives
we want to invest in simple actions that
improve many things exercise does this
from reducing heart disease or cancer to
improving mental health to Simply
improving the quality of Our Lives I
often get asked what is the best
exercise and my number one answer is
definitely the one you'll do but my
second answer is when possible do an
exercise that requires more effort or
that is higher intensity the higher the
intensity the healthier the results why
well research has shown that higher
intensity activities are more effective
than lower intensity activities at
improving our health especially when it
comes to the important stuff like
reducing your risk for heart
disease but what is intensity well I
think intensity can be thought of as how
hard a person Works to do a specific
activity it's important to remember that
no two people are the same so the
intensity of different forms of physical
activity varies between people and
depends on someone's previous exercise
experience and their level of Fitness if
you're an active any amount of physical
activity can provide some health
benefits so it's best to start with
smaller amounts of activity and
gradually increase duration frequency
and intensity so how how do we measure
intensity well we use something called a
met so that's a metabolic equivalent so
at the high end running might be an
eight jogging a five and at the bottom
would be resting or or watching TV which
would be anything less than
1.5 moderate intensity physical activity
which measures 3 to six Mets requires
effort and noticeably accelerates your
heart rate so for example walking
depending on your speed the Met could
range from 2.3 to 3.6 yard work could be
to six housew workk could be 3 to 3.5
and so on vigorous intensity physical
activity which measures more than 6 Mets
requires a large amount of effort and
causes rapid breathing and a substantial
increase in your heart rate think of
sports or or shoveling heavy snow it's
difficult to sustain vigorous activity
for a long time one way to think about
this is to reflect on the research on
athletes so for example cycling really
really hard for 30 to 60 seconds and
then relaxing for the same amount of
time and then repeating what we call
interval training has been shown to
improve performance in a shorter amount
of time the same can be true for the
average person incorporating short
periods of increased intensity into your
routine can improve your Fitness and
decrease your risk of a long list of
Health
complications still a little unclear
let's make it even simpler if an
activity doesn't cause changes in your
breathing patterns or make you sweat
then you're probably getting a low
intensity workout if you can hold a
conversation but still feel out of
breath you're probably in the moderate
range
if you can't talk to your neighbor or or
sing out loud you're probably in the
vigorous range if you can do moderate to
vigorous activity at least 150 minutes
per week you're meeting the target so go
for a brisk walk grab a dance partner a
garden ho or even a vacuum cleaner and
get ready get set and up and go that's
all for now thanks for listening
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