You don't have to overdo the exercise, enough physical activity scale was much better than nothing. But the problem is many people who exaggerate moderate exercise intensity so that a barrier to rise from the couch.
There are many benefits that we can do moderate physical activity, such as improving fitness and a healthy heart. To get it, the experts recommended that regular physical exercise 150 minutes a week or 75 minutes of high-intensity activity. May also do a combination of the two types of exercises.
Unfortunately, not many people know what kind of moderate exercise it. In a study of 51 years person old who regularly exercise, they are asked to perform activities of running or walking on a treadmill in the intensity scale of the respondents consider it was.
Then the slope of the treadmill is set and also the speed until they find the right steps and stable for 5 minutes so that the researchers could accurately determine heart rate.
Apparently, the heart rate to 80 per cent of respondents indicated they already do sports intensity high, not just moderate. In other words, it turns doing moderate-intensity exercise is actually not as heavy as many people imagine.
Conversely, sometimes people also overestimate how hard exercise they do. In a study published in the journal PLOS One, the respondents were asked to do a walk or jog at three different levels, namely mild, moderate, and strong. The average respondent was not running hard enough to meet the recommendations heart rate at a moderate and vigorous exercise.
Activities generally brisk walking is enough to increase the heart rate up to a level of moderate activity. Add a bit of speed and playing games with his speed in order to burn calories.
"For the most basic heart health, walking is the easiest way, simple, and efficient way to perform cardiovascular exercise," said Tom Holland, sports psychologist.
Selecting exercise intensity
Wearing a heart rate monitor is the most accurate way to know that you reach the right speed. Heart rate monitor is also now available in gadget applications. Maintain between 50 to 70 percent of your maximum heart rate for moderate activity, and 70 to 80 percent of you to exercise strong.
Holland said, to find your maximum heart rate, walk up the hill. Warm up for 10 minutes, then run up the hill for 30 seconds and see your heartbeat. Then walk slowly down the hill.
Repeat this three times and use the highest figure you see as your maximum heart rate. (Do not use the old formula of 220 minus age minutes because this formula is not accurate for the majority of people.)
Many people considered moderate activity can be classified begin scale 6 on a scale of 1 to 10, where 1 is very easy and 10 is very difficult. This method is not entirely accurate. But it's the best option if you do not have a heart rate monitor.