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12 moves for a more vigorous workout
Posted on Apr 30th 2008 9:00AM by Jacki DonaldsonFiled Under: Fitness
Research tells me that if I want to ward off another battle with breast cancer I ought to work out vigorously for at least five hours per week. I think I'm complying with this recommendation but I'm not so sure. What exactly does "vigorous" mean when it comes to fitness?
Researchers cited in Fitness magazine's May issue say it's anything with a metabolic equivalent (MET) intensity level greater than 6.0. Apparently, my MET ranges from 0.9 while sleeping to 18 while running at 10.9 miles per hour. I don't think I'll ever reach that intensity level but a 6.0 -- I can surely do that. If I want to up my performance and reach an even higher MET, I can add 12 vigorous moves to my routine. See gallery for making the following activities a bit more challenging.
Researchers cited in Fitness magazine's May issue say it's anything with a metabolic equivalent (MET) intensity level greater than 6.0. Apparently, my MET ranges from 0.9 while sleeping to 18 while running at 10.9 miles per hour. I don't think I'll ever reach that intensity level but a 6.0 -- I can surely do that. If I want to up my performance and reach an even higher MET, I can add 12 vigorous moves to my routine. See gallery for making the following activities a bit more challenging.
- Running
- Biking
- Step aerobics
- Jumping rope
- Boxing
- Soccer
- Swimming
- Backpacking
- Canoeing
- Mountain climbing
- Roller skating
- Tennis
