Aerobic vs Anaerobic Activity

We all know that exercise is important; but to get the health benefits, it’s important to do it the right way. You need to make sure you are exercising at the recommended intensity levels and for the right amount of time.

What is aerobic activity?

Aerobic activity or “cardio” is anything that increases your heart rate and causes you to breathe faster. For an activity to be considered aerobic, it needs to be done at a moderate or vigorous intensity.

  1. Moderate intensity means breaking a sweat and noticeably increasing your heart rate. You should still be able to talk, but won’t be able to sing a song. Examples of moderate intensity exercises include walking briskly (speed walking) or biking casually.
  2. Vigorous intensity means your heart rate is elevated, you’re breathing fast, and it is difficult to say a couple of words without pausing for a breath. Examples of vigorous intensity exercises include running, jumping rope, and swimming laps.

What does strength training look like?

Effective strength training works all of your major muscle groups: legs, hips, back, chest, abdomen, shoulders, and arms. For the best results, focus on form, not weight. Poor form can result in injuries. Yoga and weight lifting are great examples of strength training activities.

What’s the recommended amount of physical activity?

Research tells us that 30 minutes of moderate-intensity activity, five times a week is ideal for staying healthy. This doesn’t mean that you have to complete 30 minutes of activity all at once. Three 10-minute workouts a day has the same benefits as one 30-minute workout a day.

If you are looking to lose weight, you may need to increase your amount of activity to 60 or 90 minutes, depending on your individual needs.

Learn more!

Looking for an easy way to determine your exercise intensity? Download the Instant Heart Rate app for iPhones and Android devices. Knowing what intensity you are exercising at will help you stay on target! Find our more at