What is Moderate-Intensity Exercise?by Michele Cheplic | More from this Blogger 18 Mar 2009 11:37 AM The government suggests that Americans engage in 150 minutes of "moderate-intensity physical activity" per week. But, have you ever wondered what qualifies as "moderate-intensity" exercise? Is it defined as walking, jogging, running, hiking, or does raking leaves count? Fitness experts have determined that a rate of at least 100 steps per minute achieves moderate-intensity activity. Meaning that if you were to purchase a basic pedometer and record 3000 steps in 30 minutes, then you would be participating in moderately intense exercise, and therefore engaging in a meaningful fitness program. For the record, pedometers are unable to measure activity intensity. However, researchers were able to rig a pedometer, a heart rate monitor, and an oxygen monitor to participants to determine that 100 steps per minute achieves moderate-intensity activity. The difference between male and female participants differed but only slightly. Researchers found that men could achieve moderate-intensity activity by walking between 92 and 102 steps per minute. For women, the range was between 91 and 115 steps per minute. According to the study's lead investigator, the data supports a general recommendation of walking at more than 100 steps per minute on level terrain to meet the minimum of the moderate-intensity guideline. Researchers also noted that individuals who are just beginning an exercise regime should consider starting off by taking 1000 steps in 10 minutes, before building up to 3000 steps in 30 minutes. You can monitor your progress using a simple pedometer and a wristwatch. In addition to moderate-intensity physical activities such as running, jumping rope, or biking, the government also recommends participating in muscle-strengthening activities three times a week, including sit-ups, push ups and free weights. Other everyday activities that build muscle strength include carrying heavy loads, vigorous mopping or vacuuming, digging and hoeing. Related Articles: Creating an Affordable Fitness Plan More Tips on Staying Fit During the Winter How to Make Workouts a Priority During the Winter How Often Do You Use Your Home Gym? Bad Things Happen When You Stop Going to the Gym Staying Ahead of Your New Year's Fitness Resolutions Learn more about Michele Cheplic  Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism. Relevantfitness tags weight loss | family | parenting | holidays | children | Kids | pregnancy | relationships | Food | ideas User Comments FitnessTreadmills (26) 20 Mar 2009 11:34 AMAfter reading your other article and this one, I will make sure that I use my treadmill in a way that imposes some intensity. I think I do, because I like to challenge myself, but knowing that it actually makes a difference in walking - I will make sure that I do from now on. Thanks  Michele Cheplic (37339) 21 Mar 2009 06:48 AMYou and me both fitnesstreadmills. I'm glad the info in the blog helped! Thanks for the comment! Community Tags exercise, fitness, moderate-intensity, walking Discuss this article
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