Aerobic, Muscle-strengthening, and Bone-strengthening Activity Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. Running, brisk walking, bicycling, playing basketball, dancing, and swimming are all examples of aerobic activities. Aerobic activity makes a person's heart beat more rapidly to meet the demands of the body's movement. Over time, regular aerobic activity
makes the heart and cardiovascular system stronger and fitter. Show
Although these components make up a physical activity profile, research has shown that the total amount of physical activity (minutes of moderate-intensity physical activity, for example) is more important for achieving health benefits than is any one component (frequency, intensity, or duration). Quick Review: Which is the more important for achieving health benefits from aerobic activity:
Key Guidelines for Adults All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits. How Much Total Activity a Week? When adults do the equivalent of 150 minutes of moderate-intensity aerobic activity each week, the benefits are substantial. These benefits include lower risk of premature death, coronary
heart disease, stroke, hypertension, type 2 diabetes, and depression. How Many Days a Week and for How Long? Aerobic physical activity should preferably be spread throughout the week. Research studies consistently show that activity performed on at least 3 days a week produces health benefits. Spreading physical activity across at least 3 days a week may help to reduce the risk of injury and avoid excessive fatigue. How Intense? The Guidelines for adults focus on two levels of intensity: moderate-intensity activity and vigorous–intensity activity. To meet the Guidelines, adults can do either moderate-intensity or vigorous-intensity aerobic activities,
or a combination of both. It takes less time to get the same benefit from vigorous-intensity activities as from moderate-intensity activities. A general rule of thumb is that 2 minutes of moderate-intensity activity counts the same as 1 minute of vigorous-intensity activity. For example, 30 minutes of moderate-intensity activity a week is roughly the same as 15 minutes of vigorous-intensity activity. Examples of Different Aerobic Physical Activities and IntensitiesModerate Intensity
Vigorous Intensity
Muscle-Strengthening Activity This kind of activity, which includes resistance training and lifting weights, causes the body's muscles to work or hold against an
applied force or weight. These activities often involve relatively heavy objects, such as weights, which are lifted multiple times to train various muscle groups. Muscle-strengthening activity can also be done by using elastic bands or body weight for resistance (climbing a tree or doing push-ups, for example).
Muscle-strengthening activities provide additional
benefits not found with aerobic activity. The benefits of muscle-strengthening activity include increased bone strength and muscular fitness. Muscle-strengthening activities can also help maintain muscle mass during a program of weight loss. Learning ActivityWatch some of the following videos to view muscle strengthening exercises:
Bone-Strengthening ActivityThis kind of activity (sometimes called weight-bearing or weight-loading activity) produces a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. Examples of bone-strengthening activity include jumping jacks, running, brisk walking, and weight-lifting exercises. As these examples illustrate, bone-strengthening activities can also be aerobic and muscle strengthening. Quick Review: What physical activity is both muscle-strengthening and bone-strengthening? Show Sources Licenses and Attributions |