| Just about everybody I know made a New Year's | | | | moderately higher rate then while just standing. A |
| resolution to get more physically fit this year. I think | | | | general rule of thumb is that you can talk normally |
| people do it out of habit because when you come right | | | | during moderate aerobic activity but you cannot sing. If |
| down to it very few people have any idea what | | | | you want to get more precise than that you need a |
| physical fitness really means, or how they would go | | | | heart rate monitor. |
| about getting fit even if they really meant it. | | | | Here are a few examples of moderate intensity |
| Here is a quick overview of physical fitness and what | | | | aerobic activities: |
| it means. You are physically fit on relative terms when | | | | Pushing an old fashioned lawn mower |
| you can physically accomplish everything that you | | | | Playing a competitive game of doubles tennis |
| want to do or are required to do during your normal | | | | Riding a bike on level ground |
| workday and still have enough energy left over to | | | | Walking like your are in a hurry to get somewhere |
| cope with sudden emergencies or unexpected stress | | | | Muscle strengthening activities that work all your major |
| points on-the-job and in your personal life. Of course, | | | | muscles includes your legs, your hips, your back, your |
| life is not all about work either. You have to have | | | | chest, your stomach muscles, your shoulders, and your |
| enough energy left over after the workday ends to | | | | arms. To gain any benefit from muscle strengthening |
| socialize with your friends and family. | | | | activities you have to do enough repetitions in rapid |
| How much extra physical activity you need right now | | | | succession to make the next one feel increasingly |
| to meet this minimum physical fitness definition will of | | | | harder to do. |
| course depend on you, what kind of work you do, | | | | You can do you muscle strengthening activities on the |
| how many hours you work everyday and what kind | | | | same day that you do your aerobics or you can break |
| of social life you want. Everybody is different. If you | | | | it up so long as you meet the minimum two day a |
| find yourself huffing and puffing in the middle of the | | | | week requirement. |
| workday or are just too tired every night to go out | | | | Here are a few examples of muscle strengthening |
| then you, by definition, need more physical activity to | | | | activities: |
| get fit. | | | | Yoga (surprised?) |
| Here are some basic guidelines about the amount of | | | | Lifting weights |
| extra time you'll have to fit into your week, and the | | | | Working with resistance bands |
| kind of activity you will have to do, if you want to get | | | | Heavy yard work |
| to your base minimum level of physical fitness. | | | | The basic rule for muscle strengthening is that you |
| According to the 2008 Physical Activity Guidelines for | | | | want to be pushing or lifting something that provides |
| Americans you need at a minimum two hours and 30 | | | | resistance. You can use your own body weight to |
| minutes of moderate intensity aerobic activity, and two | | | | provide the resistance. The best examples of that are |
| or more days a week of muscle-strengthening | | | | push-ups and chin-ups. |
| activities that work all your major muscle groups. | | | | These are the minimum requirements for improving |
| Moderate intensity aerobic activity means that you are | | | | your fitness level. If you spend the extra time doing |
| breathing hard and your heart is pumping at a | | | | these things your fitness level will improve. |