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Finally, “Moderate Intensity Exercise” Is Defined

March 19, 2009 3:20 pm 7 comments

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For years, Geezer has been reading about recommendations for so many –OK, 150 –minutes of “moderate intensity exercise” each week. Happily, the definition of “moderate intensity” was left to the exerciser, and in Geezer’s case, it was likely to vary conveniently from day to day. Alas. For better or worse, “moderate intensity exercise” has been defined by researchers at the School of Exercise and Nutritional Sciences at San Diego State University. Metrics-minded scientists there put 58 women and 39 men on a treadmill and monitored their oxygen intake, heart rate, and steps per minute. Science Daily reports that, using 3 METs, or metabolic equivalents, as the minimum level of oxygen
demand of moderate exercise, the researchers
found that for men, moderate intensity exercise equaled
between 92 and 102 steps per minute. Women, the male scientists concluded, had to work harder, and achieved moderate intensity between
91 and 115 steps per minute. Lead investigator Simon Marshall suggests that people seeking the coveted “moderate intensity” shoot for a minimum of 100 steps per minute on level terrain. He told Science Daily that “a useful starting
point” would be 1000 steps in 10 minutes, and a realistic goal would be 3000 steps in 30 minutes. Tools required: a simple pedometer and a wristwatch. And feet.
Read more in Science Daily.

7 Comments

  • Isma'il
    March 19, 2009
    5:06 pm

    I enjoy the articles you post, which, like the geeks who write the pieces they are based on and who dwell in the land of “psuedo-science” and ‘academia”, they seem to have virtually nothing to do with the real world.
    Walking on level ground? Counting each step until you reach a magic number?
    How many reps does that equal and how much weight should be used? How many laps in the pool is that?
    Does it translate to riding my bike to work…to housework…yard work…playing with my daughter? May be, like the “scientist” who proposed this study, it has to do with the number of strokes it will take them to catch teh boat they obviously missed.
    thanks for the laughs!

    Reply
  • Don R
    March 20, 2009
    4:43 am

    That’s completely meaningless to me. What does that mean in miles per hour or minutes per mile?

    Reply
  • creakyknees
    March 20, 2009
    9:52 am

    Nothing. Depends on the length of your stride.

    Reply
  • bob
    March 20, 2009
    11:03 am

    it means about 6 mph depending on how long your egs are.

    Reply
  • Captain Pat
    March 20, 2009
    4:54 pm

    Stride length varies depending on how fast you are trying to walk or run. At higher speeds you are making longer strides because you are pushing yourself further each stride. 100m sprinters have average strides of 8.2 feet, but most jogging averages around 4.9-6.6 feet and according to the walkingsite.com an average walking stride is somewhere between 2 and 3 feet in length.
    So walking takes between 1760 and 2640 strides to complete one mile. Jogging between 800 and 1078 strides to a mile and finally sprinting takes about 644 strides to a mile.
    So walking would result in 2.25 – 3.4 mph range, jogging would result in a 5.6 – 7.5 mph range and finally sprinting would be about 9.3 mph if you can keep up that pace.
    Results vary significantly based on your condition and stride. If walking gets your heart rate and oxygen demand in the right range then 2.25 to 3.4 mph may be enough. If you need more go faster.
    If you read the full article it indicates that that 50-60% of the individuals tested were walking to achieve these results.

    Reply
  • Jenn
    March 26, 2009
    2:54 pm

    I enjoy reading your article and I feel there is a tool perfect for this “moderately intensive exercise” it is the MIO Stride. This is an ECG accurate heart rate monitor watch that also counts your steps. In addition to having the features of a pedometer it measures your heart rate, estimates the speed at which you travel, the distance you have traveled and the calories that you have burned! This stylish watch is the ultimate fitness tool! Come take a look at the website http://www.miowatch.com/main_products

    Reply

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