Final answer:
The ACSM defines moderately intense activities as those during which you can talk but not sing and vigorously intense activities as those where you can say only a few words without breathing hard. Adults should engage in 150-300 minutes of moderate or 75-150 minutes of vigorous intensity exercise weekly, according to HHS guidelines.
Step-by-step explanation:
According to the American College of Sports Medicine (ACSM), moderately intense physical activities are those during which you can talk, but not sing, and vigorously intense activities are considered those during which you cannot say more than a few words without pausing for a breath.
The U.S. Department of Health and Human Services (HHS) aligns with this and sets numerical guidelines to help people achieve these intensity levels.
For moderate intensity, adults should aim for at least 150 to 300 minutes per week, while vigorous intensity should be at least 75 to 150 minutes per week.
Engaging in physical activity beyond 300 minutes a week of moderate intensity can lead to additional health benefits. Indicators such as heart rate can be monitored to ensure one stays within a target heart rate range that correlates with these intensity levels.
The target heart rate for moderate intensity is generally 50% to 70% of your maximum heart rate, while vigorous intensity is typically 70% to 85%. Specific numbers can vary based on age and individual fitness levels.