What is moderate intensity exercise?

In your spare time, doing some moderate exercise can not only strengthen your body, but also is a great way to kill time. Therefore, many people often exercise after work, and the benefits it brings to the human body can also be well reflected. For example, losing weight and building muscles can all be achieved through exercise. Moderate-intensity exercise not only does not cause harm to the human body, but is instead a perfectly suitable way of exercise.

Jogging, climbing stairs, riding a bicycle on a slope, skating, playing volleyball, climbing mountains, etc. should last for about 10 minutes. High-intensity exercise includes long-distance running, skipping rope, playing basketball, weightlifting, fencing, etc., and should last about 5 minutes. For patients who are doing moderate to high-intensity exercise, they can do 5 to 10 minutes of warm-up exercises beforehand, and will need 5 to 10 minutes of recovery and adjustment afterwards. High-intensity exercise is only done by professional athletes with diabetes. For the vast majority of diabetic patients, especially middle-aged and elderly patients, they can only participate in aerobic exercises of moderate intensity or below. For such a wide variety of sports, patients must choose according to their actual physical condition, interests, hobbies and conditions. Walking is the best exercise in the world.

The recommended energy expenditure value for moderate-intensity physical activity proposed by the United States is 150 kca/d, mainly referring to brisk walking (6.5 kilometers per hour), which is the most commonly used moderate-intensity physical activity. The simple method we recommend for self-assessment of moderate-intensity exercise is to use heart rate and subjective fatigue as criteria. That is, the heart rate must reach 60% to 80% of the maximum heart rate, which is a state of exercise in which the subject feels slightly tired and can be recovered after 10 minutes. The recommended exercise test program can be used to measure the maximum heart rate, including 12-minute walk, 6-minute run and 12-minute run, which are suitable for evaluating the exercise capacity of normal people. You can choose a suitable exercise test plan to evaluate your maximum heart rate according to your physical condition.

Through some moderate-intensity exercise, we can better achieve the goals of weight loss and muscle building. Moreover, moderate-intensity exercise is a more appropriate method of exercise that is suitable for the vast majority of people. Too little exercise will have little effect on the human body, while too much exercise is not something that everyone can withstand. Therefore, moderate-intensity exercise is undoubtedly best.