What Counts as Moderate-Intensity Walking

 

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Moderate intensity cardio, weights and core circuits!

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Moderate exercise — many of us are confused about what ‘moderate’ actually means

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What is moderate exercise

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Technically speaking, moderate intensity is when your heart rate is between 50⁠–65% of your max, says Dr. Leada Malek, a physical therapist and certified strength and conditioning specialist. The results showed that for men the number of steps per minute to reach moderate-intensity exercise was between 92 and 102.

For women, the. Moderate Intensity The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity.

Walking briskly (3 miles per hour or faster, but not race-walking). Walking at least 100 steps per minute constitutes moderate exercise for most people, and at least 130 steps per minute is vigorous exercise, according to a small study in the International Journal of Behavioral Nutrition and Physical Activity. These step counts were calculated while participants walked on treadmills at various speeds, holding portable devices that measured oxygen consumption. Walking at 100 or more steps a minute counts as moderate-intensity physical activity, while 130 or more a minute crosses into vigorous physical activity. You.

An easy walk of under 10 minutes doesn’t count as moderate-intensity aerobic activity. You may accrue over 10,000 steps per day on your pedometer, but unless you do some sessions of 10 minutes or more at a brisk pace, you haven’t met your daily exercise goal. Thus, walking at 3 to 4 miles-per-hour is considered to require 4 METs and to be a moderate-intensity activity, regardless of who is doing the activitya young marathon runner or a 90-year-old grandmother.

As you might imagine, a brisk walk would likely be an easy activity for the marathon runner, but a very hard activity for the grandmother. Depending on the style of walking you do, the intensity of your workout can vary widely. If you’re just casually strolling around the neighborhood to improve your overall health, then the total accrual of miles, minutes, and calories is more important than high intensity.

But even s. Moderate exercise intensity: 50% to about 70% of your maximum heart rate. Vigorous exercise intensity: 70% to about 85% of your maximum heart rate.

If you’re not fit or you’re just beginning an exercise program, aim for the lower end of your target heart rate zone. Then, gradually build up the intensity. In the exercise world, we think of moderate-intensity activity as anything that gets your heart rate up to 50 to 60 percent higher than its rate when you are at rest.

Different groups — from the American Heart Association to the Centers for Disease Control and Prevention — have slightly different recommendations.

List of related literature:

Moderate-intensity exercise is the equivalent of walking 3 miles in about an hour or bicycling 8 miles in about an hour.

“Visualizing Nutrition: Everyday Choices” by Mary B. Grosvenor, Lori A. Smolin
from Visualizing Nutrition: Everyday Choices
by Mary B. Grosvenor, Lori A. Smolin
Wiley, 2017

Moderate—intensity activities are those performed at a relative intensity of 40 to 60 percent of VOzmax (or absolute intensity of 3 to 6 METs).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Moderate-intensity activities, such as brisk walking or dancing, require a bit more physical effort at 3–5.9 METs.

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

“Moderate intensity” is defined in various ways in the different reports, but for the vast majority of sedentary adults it simply means moderate to brisk walking.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

Examples of moderate-intensity activities are walking briskly at least 4 miles per hour (mph), biking with a light effort or 10 to 12 mph, water aerobics, and playing tennis doubles.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

Moderate-intensity activities are defined as 3.0–5.9 METs.

“Encyclopedia of Human Nutrition” by Elsevier Science
from Encyclopedia of Human Nutrition
by Elsevier Science
Elsevier Science, 2012

The guidelines also state that a combination of moderateand vigorous-intensity physical activity and the accumulation of short bouts of physical activity (that are at least 10 minutes in duration and at the appropriate intensity levels) can be used to meet the recommendations.

“The Oxford Handbook of Health Psychology” by Howard S. Friedman
from The Oxford Handbook of Health Psychology
by Howard S. Friedman
Oxford University Press, 2011

With this definition of intensity, unfit older adults (i.e., those who are sedentary and do not engage in 30 minutes of moderate physical activity at least 5 days a week) need not do a brisk walk or equivalently intense activity in order to meet the moderate intensity recommendation.

“Assisted Living Nursing: A Manual for Management and Practice” by Dr. Ethel Mitty, EdD, RN, Dr. Barbara Resnick, PhD, CRNP, FAAN, Sandra Flores, RN
from Assisted Living Nursing: A Manual for Management and Practice
by Dr. Ethel Mitty, EdD, RN, Dr. Barbara Resnick, PhD, CRNP, FAAN, Sandra Flores, RN
Springer Publishing Company, 2009

Walking, categorized as moderate in intensity, is more commonplace and concurs with current physical activity guidelines (Center for Disease Control, 2010).

“Enhancing Building Performance” by Shauna Mallory-Hill, Wolfgang F. E. Preiser, Christopher G. Watson
from Enhancing Building Performance
by Shauna Mallory-Hill, Wolfgang F. E. Preiser, Christopher G. Watson
Wiley, 2012

Encourage 30-60 min moderate-intensity aerobic activity (e.g., brisk walking), preferably daily, supplemented by increase in daily lifestyle activities (e.g., pedometer step tracking, walking breaks at work, gardening, household work).

“Preventive Cardiology: A Companion to Braunwald's Heart Disease E-Book” by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
from Preventive Cardiology: A Companion to Braunwald’s Heart Disease E-Book
by Roger Blumenthal, JoAnne Foody, Nathan D. Wong
Elsevier Health Sciences, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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15 comments

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  • Just found your channel by seeing this workout in my suggested videos. I TRULY LOVED it! I am an advanced exerciser for almost 20 years (I’m 39) and this was a very good workout. I sweat my butt off, and I really loved the variety and that it was never the same thing for too long. The moves felt good to my body. I am subscribing to this channel and looking forward to doing your workouts way more!! Thank you!

  • Ate too much over holiday weekend, this one will definitely get me back on track! Love Yvette, the team and great camera footage!

  • This is a really good workout, but sadly due to my bad knees I had to modify this as best I could for a seated version. Any chance you might to moderate (or even high!) intensity seated cardio?

  • Kudos to you guys doing this in that heat. Its been the hottest day so far in the uk today and so I was a bit relieved to see this was moderate as I don’t think I could have managed any more intense workout today! xx

  • I love your workouts!!! You are my go to especially while my gym is closed or on days I want to get in an extra workout. Thanks for the motivation!

  • Loved the 30 minute! I felt I was able to lift heavier with the shorter time! Great workout for those short on time. Thx again!!!!

  • Gosto muito do seus treinos, poderia por favor fazer um treino funcional para o corpo todo sem impacto? ����������‍♀️��️‍♂️��️‍♂️

  • This moderate intensity looks great as my workout room is so airless and sweaty at the moment no air con in the uk.! Thanks. Going to try this tomorrow

  • It was way too hot to run today so I did this video and some strengthening…it’s just the right intensity for me,plus the moves are easy to follow. I got a bit out of breath but not so much that I hated it. I like how you slowed down the Burpees, i find them much too difficult ordinarily.

  • Absolutely loving your workouts (still in lockdown in Scotland!) Would love to see some more eqipment free ones as we still cannot get any equipment and no word of gyms opening any time soon ��

  • I love your workouts but what is up with all the ads? your last two workouts I’ve done has been interrupted by about five ads.all the other workouts on YouTube only have one at the beginning. i’m a follower on your channel but all the ads are really annoying makes me not want to do them

  • You are an awesome teacher! I had wonderful teachers at my gym but not sure when I will feel safe enough to go back. Thank you so much!

  • Muchas felicidades por tus clases, soy una seguidora desde España!
    I love your classes, especially because you see real people, that encourages you to follow! Kisses!!

  • This was terrific. I worked out outdoors with you and it’s also 90 degrees so I truly felt a part of your class. Thank you so much.

  • I like this. I woke up with a clenched jaw and felt so stiff from work. I did this before another shift and my whole body, including my jaw, felt so much better. This is perfect for me!