Health

Work Out Intensity Levels

Work out intensity levels

Anyone who has been told to exercise by their doctor or who has done a quick google search of recommended daily activity has heard the phrase “moderate-intensity physical activity”. But what exactly does that mean?

Exercise intensity is the level of effort used in order to complete the activity; essentially, how hard am I working? This can vary dramatically based on individual fitness level and exercise experience.

Clinically, the intensity of an activity can be measured using Metabolic Equivalents (METs). One MET is the amount of energy used when you are sitting quietly. During moderate intensity activity, the energy used is 3-6 times that of sitting (3-6 METs), and the energy used in vigorous intensity activity is greater than 6 times (>6 METs).

A simple way to determine the intensity of your activity is using the Talk Test:

  • at a moderate intensity, you should be able to talk but not sing
  • at vigorous intensity, you should only be able to say a couple words before having to pause for a breath

For example, if you were to do 50 minutes of brisk walking, 40 minutes of pickleball, and 60 minutes of gardening in the course of a week, you would meet the WHO recommendations for activity to gain health benefits.

For other examples of moderate and vigorous activities, check out: http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/

If you have any questions or want to know more, contact Summit Sport Physiotherapy!

0

Natural High Fitness Charity Triathlon

Staying active, challenging yourself are important habits to stay healthy. You can do both and support the Okotoks Kidsport by taking part in the Natural High Fitness Charity Triathlon this summer.

For complete details head to Natural High Fitness Website:

https://naturalhigh.ca/natural-high-triathlon

If you want to register for the race you can go straight to the registration page:

https://www.registrationlogic.com/secure/Register.aspx?E=3341

If you have questions you can e-mail:

andrew@naturalhigh.ca

Triathlon Sports Facebook Cover (2)

 

 

0

What can I do to avoid injury this summer?

Summer is nearly here and with it, a whole new set of sports and activities. Athletes of all abilities want to avoid injury and soreness and this can be difficult when beginning a newer activity.  Aside from maintaining a high level of fitness in the colder months, an important factor in injury prevention and delayed onset muscles soreness (DOMS) is warm up and cool down.

Proper warm up and cool down involves five to ten minutes of moderate levels of physical activity – preferably a lower intensity version of your sport. For example, a brisk walk to warm up and cool down from running, jogging and footwork patterns for soccer and baseball and of course throwing for baseball. Gentle, static stretches are appropriate after your final cool down.

Warming up and cooling down appropriately will reduce your risk of muscle injury and soreness following sport. If you are uncertain what is appropriate for you, or if you are interested in optimizing your performance, Summit Sport Physiotherapy is here to help!

0

What can I do to avoid injury this summer?

Summer is nearly here and with it, a whole new set of sports and activities. Athletes of all abilities want to avoid injury and soreness and this can be difficult when beginning a newer activity.  Aside from maintaining a high level of fitness in the colder months, an important factor in injury prevention and delayed onset muscles soreness (DOMS) is warm up and cool down.

Proper warm up and cool down involves five to ten minutes of moderate levels of physical activity – preferably a lower intensity version of your sport. For example, a brisk walk to warm up and cool down from running, jogging and footwork patterns for soccer and baseball and of course throwing for baseball. Gentle, static stretches are appropriate after your final cool down.

Warming up and cooling down appropriately will reduce your risk of muscle injury and soreness following sport. If you are uncertain what is appropriate for you, or if you are interested in optimizing your performance, Summit Sport Physiotherapy is here to help!

0