Linda
01-27-2004, 07:00 AM
How to Exercise Less
By Paula J. Wart
Once you've worked your way up to 30 to 60 minutes of moderately intense physical activity, you can get more "bang for your buck" by increasing the intensity. Exercising harder allows you to exercise for the same amount of time but get greater benefit. You can even exercise for a shorter period of time and get the same benefits if you increase the intensity.
The components of determining how much benefit you get from the exercises you do are intensity and duration. Higher intensity activities require less time spent. Lower intensity activities require more time spent.
Start out with light intensity activities, gradually increasing to moderate activities. Once you're able to exercise at a moderate level for 30 minutes without stopping, you can increase the intensity - or lengthen the time until you're exercising for the desired number of minutes (60 minutes is ideal). If you're somewhat short on time, but want the same physical impact, you can engage in a vigorous activity for a shorter length of time.
If you find yourself really short on time, remember that your energy expenditure is cumulative throughout the day. You don't necessarily need the block of time your normally exercise. Just remember as you're figuring out how much time you need that your goal is the equivalent of 30 to 60 minutes of moderate activity.
Light-Intensity Activities
Walking slowly
Golf, powered cart
Swimming, slow treading
Gardening or pruning
Bicycling, very light effort
Dusting or vacuuming
Conditioning exercise, light stretching or warm up
Moderate-Intensity Activities
Walking briskly
Golf, pulling or carrying clubs
Swimming, recreational
Mowing lawn, power motor
Tennis, doubles
Bicycling 5 to 9 mph, level terrain, or with a few hills
Scrubbing floors or washing windows
Weight lifting, Nautilus machines or free weights
Vigorous-Intensity Activities
Race walking, jogging or running
Swimming laps
Mowing lawn, hand mower
Tennis, singles
Bicycling more than 10 mph, or on steep uphill terrain
Moving or pushing furniture
Circuit training
What it Takes to Burn 150 Calories
If you're wanting to figure out how many calories you burn while you exercise, keep this in mind:
On average, regularly participating in one or more moderate-intensity or vigorous-intensity activities is required to burn a minimum of 150 Calories of energy per day, seven days per week, or total of 1,000 Calories/week.
The time needed to burn 150 Calories of energy in a day depends on the intensity of the activities chosen. For example, if someone selects moderate-intensity activities, the time required to meet the minimum recommendation would be generally 30 minutes per day. The more vigorous the activities chosen, the less time needed (22 minutes or less) to burn the minimum of 150 Calories during the day.
Source: http://vanderbiltowc.wellsource.com/dh/Content.asp?ID=1282
By Paula J. Wart
Once you've worked your way up to 30 to 60 minutes of moderately intense physical activity, you can get more "bang for your buck" by increasing the intensity. Exercising harder allows you to exercise for the same amount of time but get greater benefit. You can even exercise for a shorter period of time and get the same benefits if you increase the intensity.
The components of determining how much benefit you get from the exercises you do are intensity and duration. Higher intensity activities require less time spent. Lower intensity activities require more time spent.
Start out with light intensity activities, gradually increasing to moderate activities. Once you're able to exercise at a moderate level for 30 minutes without stopping, you can increase the intensity - or lengthen the time until you're exercising for the desired number of minutes (60 minutes is ideal). If you're somewhat short on time, but want the same physical impact, you can engage in a vigorous activity for a shorter length of time.
If you find yourself really short on time, remember that your energy expenditure is cumulative throughout the day. You don't necessarily need the block of time your normally exercise. Just remember as you're figuring out how much time you need that your goal is the equivalent of 30 to 60 minutes of moderate activity.
Light-Intensity Activities
Walking slowly
Golf, powered cart
Swimming, slow treading
Gardening or pruning
Bicycling, very light effort
Dusting or vacuuming
Conditioning exercise, light stretching or warm up
Moderate-Intensity Activities
Walking briskly
Golf, pulling or carrying clubs
Swimming, recreational
Mowing lawn, power motor
Tennis, doubles
Bicycling 5 to 9 mph, level terrain, or with a few hills
Scrubbing floors or washing windows
Weight lifting, Nautilus machines or free weights
Vigorous-Intensity Activities
Race walking, jogging or running
Swimming laps
Mowing lawn, hand mower
Tennis, singles
Bicycling more than 10 mph, or on steep uphill terrain
Moving or pushing furniture
Circuit training
What it Takes to Burn 150 Calories
If you're wanting to figure out how many calories you burn while you exercise, keep this in mind:
On average, regularly participating in one or more moderate-intensity or vigorous-intensity activities is required to burn a minimum of 150 Calories of energy per day, seven days per week, or total of 1,000 Calories/week.
The time needed to burn 150 Calories of energy in a day depends on the intensity of the activities chosen. For example, if someone selects moderate-intensity activities, the time required to meet the minimum recommendation would be generally 30 minutes per day. The more vigorous the activities chosen, the less time needed (22 minutes or less) to burn the minimum of 150 Calories during the day.
Source: http://vanderbiltowc.wellsource.com/dh/Content.asp?ID=1282