What is moderate-intensity aerobic activity?
Moderate-intensity aerobic activity is when you're exercising hard enough to raise your heart rate and break a sweat.
This can include activities such as:
- Brisk walking (around the College grounds, walking the dog)
- Playing low-level sports, skateboarding, riding a bike on level ground, low-level trim trail
- Social tennis, dancing
- Recreational swimming
What is vigorous-intensity anaerobic activity?
Vigorous-intensity anaerobic activity is when you're breathing hard and fast and your heart rate has gone up quite a bit (e.g. when you can't say more than a few words without pausing for a breath).
This can include:
- Playing court or field based sports (football, basketball, hockey, squash, rugby)
- High level trim trail, running, aerobics, spin classes, circuit training
- Martial arts (judo, karate etc)
What is muscle-strengthening activity?
For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance.
- Sit-ups, push-ups, gymnastics, circuit training
- Resistance exercises with exercise bands, weight machines or free weights
- Rock/rope climbing, suspension system training (TRX)
- Sports such as football, basketball and tennis
What is bone-strengthening activity?
Bone-strengthening activities produce an impact or tension force on the bones. This promotes bone growth and strength.
- Activities that require you to lift your body weight or to work against a resistance
- Jumping and climbing activities
- Weight training
- Low-impact aerobics, running
- Sports such as gymnastics, football, basketball, hockey, racket sports, rugby
- Martial arts
Healthy Weight/Body Composition
Young people who are overweight can improve their general health and body composition by meeting the recommended activity guidelines. To reach and maintain a healthy body composition, it is important to exercise regularly (the recommended 60 minutes of activity a day) and also make sustainable modifications to your diet.
Note: It is wise to consult a qualified exercise specialist before undertaking any form of strenuous physical activity.