Moderate to Vigorous Physical Activity (MVPA)
What is MVPA?
Not Enough MVPA: A recent study of California schools found that students are sedentary most of the time during PE, with only four minutes of every half hour spent in vigorous physical activity. Moreover, active PE time decreases with larger class sizes. Students in classes with more than 45 students are half as active as students in smaller class sizes. Source: Failing Fitness: Physical Activity and Physical Education in School Benefits of MVPA for a minimum of 50% of class time:
Vigorous-intensity exercise—sometimes called high-intensity exercise—is a physical activity done with a large amount of effort, resulting in a substantially higher heart rate and rapid breathing. Your exertion would be considered hard to extremely hard, making it difficult to speak in full sentences. Activities like running, cycling, and singles tennis are usually classified as vigorous.
The American Heart Association (AHA) recommends a mixture of moderate-to-vigorous intensity activity for 40 minutes at a time, three or four days per week to lower blood pressure and cholesterol. Though you might have an idea when you hit a vigorous level, you can look to these specific markers to know for sure.
There are plenty of reasons to take your workout up a notch. Engaging in vigorous physical activity can provide many health advantages. A lack of exercise can lead to a greater chance of developing a chronic disease such as coronary heart disease, osteoporosis, and various types of cancer. For example, a 2012 study followed up with more than 44,000 men aged 40 to 75 after 22 years and concluded that vigorous exercise was associated with a lower risk of chronic disease among participants. All exercise, but particularly vigorous workouts, amps up blood flow in the brain and oxygenates frontal areas of the brain. This has been shown among school-age students—those who partook in vigorous exercise received better grades—as well as in older populations. A 2017 review focusing on the link between exercise and Parkinson's disease or Alzheimer's disease found that when people 70 to 80 years old logged 150 minutes of moderate to vigorous exercise per week within the last five years, they have a 40% lower chance of developing Alzheimer's compared to sedentary individuals in their age group. It's no surprise that exercise can improve your mood, but a 2015 study found a significant link between vigorous exercise and fewer depressive symptoms among more than 12,000 participants, while moderate levels of activity and walking had no impact on depression. Various studies have shown that vigorous exercise can be an effective way to shed unwanted pounds, specifically by decreasing abdominal fat, improving glucose/insulin metabolism, and boosting cardiorespiratory fitness, especially when compared to moderate levels of activity. Other studies have found similar results, including lower blood pressure and blood lipids in those who exercise vigorously. Vigorous activity doesn't mean just high-intensity running or competitive sports. There are a wide variety of options depending on your preference:
Health guidelines from the CDC, AHA, and other health authorities recommend the amount of moderate-to-vigorous intensity exercise needed to maintain health and reduce health risks. Vigorous intensity exercise is recommended for 75 to 150 minutes per week and can be alternated with moderate-intensity exercise (at least 150 to 300 minutes per week) to achieve health risk reduction goals. These guidelines are the minimum for maintaining good health. You can further improve your fitness and reduce your risk of chronic disease and weight gain by working out more than the recommended amount. Many activity monitors will estimate the time you spend in moderate-to-vigorous physical activity so you can be more assured that you're meeting the minimum recommendations. But also make sure not to overexert yourself, particularly if you're a beginner. Listen to your body and consult with your doctor if you have questions about adding more intensity to your workout regimen.
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