Vigorous-intensity aerobic fitness

Aerobic fitness means increasing how well the body uses oxygen, which depends on the condition of the heart, lungs, and muscles. Experts tend to describe aerobic activity in three ways: light, moderate, and vigorous.

When people do vigorous-intensity activities, they breathe rapidly and have a much faster heartbeat than at rest. To get the benefits of vigorous-intensity activity, a person can:

• Jog or run.
• Cycle at least 12 miles per hour (mph).
• Hike.
• Play soccer.
• Cross-country ski.
• Swim moderately to hard.
• Play a game of basketball or volleyball.
• Carry heavy loads, such as bricks.

The goal of aerobic fitness is to increase the amount of oxygen that goes to the heart and muscles, which allows them to work longer. Any activities, including many kinds of daily activities, that raise the heart rate and keep it up for an extended period of time can improve aerobic fitness. If the activities are done regularly and long enough, they can help improve fitness.

Experts suggest that adults ages 18 to 65 do vigorous activity for at least 20 minutes a day, 3 days a week or more. Or they can do moderate activity for at least 30 minutes a day, 5 days a week or more. Being active in several chunks of 10-minutes or more throughout the day can count towards these recommendations.

Anyone who starts an exercise program should talk to a doctor first to see if it’s safe.