Final answer:
Training intensity guidelines stipulate various activity levels, from low to vigorous intensity. According to the 2018 Physical Activity Guidelines, adults should engage in 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity weekly, in addition to muscle-strengthening activities.
Step-by-step explanation:
When considering what are the general guidelines for training intensity, it is essential to take into account the levels of activity that are categorized as low intensity, moderate exercise, and high intensity or endurance programs. According to the 2018 Physical Activity Guidelines, moderate activities are described as ones where you "can talk, but not sing, during the activity" and vigorous activities as ones where you "cannot say more than a few words without pausing for a breath." These guidelines by the Department of Health and Human Services (HHS) are set to improve health and reduce chronic disease risk.
For adults, the key guidelines include:
- Minimizing sedentary behavior and engaging in any amount of moderate-to-vigorous physical activity to gain health benefits.
- For substantial health benefits, performing at least 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both.
- To achieve additional health benefits and assist in weight management, exceeding 300 minutes of moderate-intensity physical activity per week is advisable.
- Incorporating muscle-strengthening activities involving all major muscle groups on 2 or more days per week for enhanced health benefits.
Regularly increasing the difficulty level of strength-training exercises, like lifting heavier weights, is also crucial for continual improvement and muscle growth.