Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure - (World Health Organisation).
Exercise is a unique form of physical activity in that it is planned, structured and can be done at multiple intensities. Each level of intensity is measured with reference to how much energy you spend whilst at rest. This means the more energy you expend whilst exercising, the higher intensity you are training at.
Intensity is also calculated as a percentage of a person’s Maximal Heart Rate (MHR). This is calculated by subtracting your age from 220. Thus, shown in the table is the percentage of a 16-year old’s MHR for each level of intensity for exercise, which is 204 beats per minute.
The following table outlines each intensity level and some common characteristics of each with examples. Beats per minute are calculated on the basis of a 16-year-old.
Exercise is a unique form of physical activity in that it is planned, structured and can be done at multiple intensities. Each level of intensity is measured with reference to how much energy you spend whilst at rest. This means the more energy you expend whilst exercising, the higher intensity you are training at.
Intensity is also calculated as a percentage of a person’s Maximal Heart Rate (MHR). This is calculated by subtracting your age from 220. Thus, shown in the table is the percentage of a 16-year old’s MHR for each level of intensity for exercise, which is 204 beats per minute.
The following table outlines each intensity level and some common characteristics of each with examples. Beats per minute are calculated on the basis of a 16-year-old.
Other types of physical activity other than exercise include:
One thing athletes look to sustain when training is their Target Heart Rate (THR). This is specifically for those wanting to train with vigorous intensity and is calculated from your Maximal heart rate as previously stated. With this rate then multiply this number by 0.7 (70 percent) to determine the lower end of your target heart rate zone. Multiply your maximum heart rate by 0.85 (85 percent) to determine the upper end of your target heart rate zone.
Therefore, a 16-year old’s Target Heart Rate for vigorous exercise would be between:
- Occupational Physical Activity
- Landscape Gardening
- Cycling as a Courier
- School Sport
- Household Physical Activity
- Vacuuming
- Mowing the Lawn
- Gardening
- Leisure Physical Activity
- Competitive sports
- Recreation (Bushwalking, Dancing, Surfing)
- Training (Jogging, Gym, Spin classes)
- Transportation Physical Activity
- Walking to School
- Cycling to work
- Skateboarding
One thing athletes look to sustain when training is their Target Heart Rate (THR). This is specifically for those wanting to train with vigorous intensity and is calculated from your Maximal heart rate as previously stated. With this rate then multiply this number by 0.7 (70 percent) to determine the lower end of your target heart rate zone. Multiply your maximum heart rate by 0.85 (85 percent) to determine the upper end of your target heart rate zone.
Therefore, a 16-year old’s Target Heart Rate for vigorous exercise would be between:
Target Heart Rate is from 142.8 to 173.4 beats per minute
For those athletes training even harder than vigorous intensity allows, there is a level known as the anaerobic threshold. This is incredibly hard to achieve and can only be done for short periods of time until exhaustion.
For those athletes training even harder than vigorous intensity allows, there is a level known as the anaerobic threshold. This is incredibly hard to achieve and can only be done for short periods of time until exhaustion.
There is increasing evidence to suggest that people reap the benefits soon after they embrace an active lifestyle, and that physical activity should be a life-long habit that people are encouraged to adopt at a young age.
National Physical Activity Guidelines (NPAG)
By looking at the FITT Principle (Frequency, Intensity, Time, Type) the Department of Health in Australia can identify the recommendations for exercise for both Children and Adults.
By looking at the FITT Principle (Frequency, Intensity, Time, Type) the Department of Health in Australia can identify the recommendations for exercise for both Children and Adults.
- Child and Youth Recommendations (5-15 years old)
- Frequency: Every Day
- Intensity: Moderate to Vigorous
- Time: 60 minutes+ (Can be accumulated over the period of 1 day)
- Type: A range of activities including aerobic activities and muscle and bone strengthening activities
- Adult Recommendations
- Frequency: Most if not all days each week
- Intensity: Moderate to Vigorous (Note: intensities are different for each person/age)
- Time: 30 minutes+
- Type: A range of activities with at least 2 days being a muscle strengthening activity