In what level of physical activity pyramid are referred to as vigorous aerobics?

The Physical Activity Pyramid is a useful model for illustrating how each type of activity contributes to the development of health, wellness, and physical fitness.

The pyramid has five different steps or levels. Each level represents a step toward achieving health, wellness, and fitness.

Step One

This level includes moderate physical activity such as walking, yard work or golf. The frequency of this level should include at least five days a week of moderate intensity activity (equal to a brisk walk) for 30 minutes or more per day.

Step Two

This includes vigorous aerobic activity such as jogging, biking or aerobic dance. The frequency of this level should be three days a week of higher intensity exercise (where the heart rate is noticeably increased) for at least 20 minutes a day.

Step Three

This level includes vigorous sports and recreation such as hiking or tennis. The frequency of this level should include three days a week of higher intensity sports or recreational activity for 20 minutes or more per day.

Step Four

This includes muscle fitness exercises such as weight training or calisthenics. The frequency should include two to three days of resistance exercise in which you overload the muscles with eight to 12 reps, two to four sets per muscle group.

Step Five

This level includes muscle stretching exercises. The frequency should include at least three days a week of flexibility exercises in which the muscles are stretched beyond their normal length for between 10 to 30 seconds, 2-4 reps per muscle group.

Activities from all steps are important for optimal health, wellness, and fitness. Inactivity is not included in the pyramid because it does not represent a step toward active living. Keep in mind that extended periods of inactivity can be harmful to your health.

The following principles support the Physical Activity Pyramid.

No single activity provides all of the benefits.

Something is better than nothing.

Activities from Steps 2 and 3 can be used instead of, or in combination with, those from Step 1 to achieve health and fitness benefits.

Activities from Steps 4 and 5 are useful even if you are limited in performing activities at other levels.

Good planning will allow you to schedule activities from all steps in a reasonable amount of time.

Originally written by Nikki Prosch, former SDSU Extension Health & Physical Activity Field Specialist.

Physical activity of all kinds can be performed in a variety of intensities, ranging between light, moderate, and vigorous (high) intensity activity. Understanding the difference between intensity levels is important to understanding the current Physical Activity Guidelines for Americans.

Light intensity activities require the least amount of effort, compared to moderate and vigorous activities. The definition for light intensityactivity is an activity that is classified as < 3 METS. One MET, or metabolic equivalent, is the amount of oxygen consumed while sitting at rest. Thus, an activity classified as 2 METS would be equal to 2 times the amount of oxygen consumed while sitting at rest (1 MET). METS are a convenient and standard method for describing absolute intensity of physical activities. Some examples of light physical activities include: walking slowly (i.e. shopping, walking around the office), sitting at your computer, making the bed, eating, preparing food, and washing dishes.

Moderate intensityactivities are defined as activities ranging between 3 - < 6 METS. These activities require more oxygen consumption that light activities. Some examples of moderate physical activities include: sweeping the floor, walking briskly, slow dancing, vacuuming, washing windows, shooting a basketball.

Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of oxygen consumption to complete the activity. Examples of vigorous physical activities include: running (5 mph >), swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e. bricks). 

An easy way to estimate intensity of activities is through a method called the “talk test”. This method is a simple, practical way for individuals to measure their activity intensity.  If you are doing a moderate intensity activity, you can talk, but not sing during the activity. If you are doing a vigorous intensity activity, you will not be able to say more than a few words without taking a breath.

For intensity levels of common daily activities visit the Compendium of Physical Activities.

For more information, contact Nikki Prosch at the SDSU Extension Watertown Regional Center at 605.882.5140.

ACSM unveils Physical Activity Pyramid

Employees who are confused about just how much physical activity is enough may find an answer in the Physical Activity Pyramid, unveiled in the January/February 1998 issue of the American College of Sports Medicine's (ACSM) Health & Fitness Journal.

The Indianapolis-based ACSM's answer to the U.S. Food and Drug Administration's Food Guide Pyramid, the triangle-shaped design includes several different levels of activity, with inactivity, or Level 4, at the top of the pyramid, and Level 1, lifestyle physical activity, at the base, or the widest part of the pyramid. (See the illustration, opposite.)

The pyramid identifies the frequency, intensity, time, and type (which the organization calls the FITT formula) for each level. The first level includes activities such as walking instead of driving to work, yard work, or using stairs instead of the elevator. A Level 1 effort equal to 30 minutes of brisk walking, done most days of the week, meets the recommendations set forth by the U.S. Surgeon General.

Level 2, active aerobics or active sports and recreation, is more vigorous than Level 1 activity. It includes aerobic dance and step aerobics, basketball, tennis, bicycling and volleyball. These activities can be performed less often - perhaps three days a week for 20 minutes at a time - with the same health benefits as Level 1 activities.

At Level 3 are flexibility and muscle fitness exercise. These include stretching, flexing and training sets and repetitions. ACSM recommends that the individual seeking fitness use the flexibility exercises for each major muscle group three to seven days a week, and the muscle fitness exercises two or three days a week with a day of rest in between.

Level 4, or inactivity, does serve a useful purpose; we humans need our rest. But an excessively sedentary existence leads to boredom, bedsores and numerous other ailments. This should obviously be a small part of your day.

Good planning, says the ACSM, will allow you to participate in all five types of activities in the Pyramid, and that should be your ultimate goal because it will produce the best general health and wellness benefits.

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