Vigorous intensity activities, the kind that makes you breathless and red in the face, are defined as activities that burn more than 6 METs.
MET is the ratio of a person’s working metabolic rate relative to their resting metabolic rate. One MET is the energy it takes to sit quietly. One MET is equivalent to a caloric consumption of 1kcal/kg/hour.
Here’s a list of vigorous activities (more than 6 METS):
- Running
- Hiking / walking briskly up a hill
- Jogging at 6 mph (10km/h)
- Bicycling fast (14–16 mph)
- Swimming fast (butterfly, freestyle)
- Shoveling
- Carrying heavy loads (> 20kg)
- Competitive sports (eg Basketball, Soccer, Hockey games)
- Tennis—singles
How can I change up Moderate intensity activities into Vigorous exercise?
Vigorous exercise linked to living longer
Vigorous exercise linked to living longer
Why is this important?
Because research showed that vigorous activities are not the same as moderate activities and people who do vigorous activities live longer.
Read more:
Vigorous exercise linked to living longer
http://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
http://www.who.int/dietphysicalactivity/physical_activity_intensity/en/