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How Much Physical Activity is Enough???

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How Much Physical Activity is Enough???

General Physical Activity Recommendations

“Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”.Surgeon General’s Report on Physical Activity and Health

The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.

Page 3: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

What percentage of Americans participate in the recommended amount of physical activity?

A. 20%B. 45%C. 55%D. 63%

Page 4: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Training Principles Overload Progression Specificity Reversibility Dose-Response Rest & Recover Diminished returns

Page 5: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Training Principles Overload: “Doing more than normal”.

In order to see benefits the system must be overloaded

Progression: The overload needs to progress slowly.

Specificity: Gains are specific to the types of activities you choose.

Page 6: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Training Principles Reversibility: Overload principle in

reverse, “you have to use it or lose it” Dose Response: Understanding how

much in comparison to return rate. Diminished Returns: The rate of

improvement decreases with higher level of fitness.

Rest & Recovery: Adequate recovery is needed in order to see improvement.

Page 7: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

FIT Formula

Frequency (How Often)

Intensity (How Hard)

Time (How Long)

Type (Kind of Activity)

Page 8: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Physical Activity Target ZoneToo Much

Threshold of training

Target Zone

“Normal Activity”

Amount of activity

Optimal Level

Not Enough

Inactivity

Page 9: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Page 10: How Much Physical Activity is Enough???. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity

Principles from the Activity Pyramid

No single activity provides all the benefits In some cases, one type of activity can

substitute for others Something is better than nothing Studies show the most benefits occur with an

increase from low to moderate PA than from mod to vigorous

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