Take More Vigorous Activity
If you have built up to a level of fitness where you want to go further then it is time to take more vigorous activity. Or, if you already enjoy aerobic exercises and can continue safely, carry on! The ideal is either five periods of moderate activity a week and/or three periods of vigorous activity. A combination of both types adds variety and interest to your activity regime.
Vigorous activity is aerobic activity which makes you feel out-of-breath and sweaty. Examples include: hill walking at a brisk pace, squash, football, tennis, aerobics, cycling, running, and occupations that involve frequent climbing, lifting or carrying heavy loads.
How can you do vigorous exercise safely?
The first step is to work out your theoretical maximum heart rate (MHR) for aerobic exercise. To do this, you have to subtract your age in years from 220. This gives you the maximum heart rate, in beats per minute, for aerobic exercise which increases cardiovascular (heart) fitness.
Now measure your actual heart rate during aerobic exercise by taking your pulse at your neck or wrist. Count the number of beats per minute – or per 15 seconds and multiply by four.
To start with, you should exercise to 50% MHR. Moderate activity is 40-60%, vigorous activity is 60-80%. Or check out the Rate of Perceived Exercise (RPE) chart, another method of measuring the intensity of your activity level.