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Many of us overestimate our exercise levels – here's how to calculate how much you really do

Steps Per Minute

If the heart rate calculation sounds complicated, one can try a simple tracking method: The number of steps we take per minute.

To attain an intensive workout level, one has to keep the steps per minute above 100. This means that an average of 30 minutes activity per day is only effective if one does brisk walking or running without a break. Idle strolling won’t keep the steps per minute above 100.

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HIIT: high-intensity interval training
HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

High-intensity interval training (HIIT)

Is involves repeated short sessions, from 6 seconds to 4 minutes, with rests from 30 seconds to 4 minutes in between.

Any type of high-intensity interval training, irrespective of the ...

Incidental physical activities

Are physical activities undertaken as part of carrying out normal daily chores. 

Brief sessions of 20 seconds of stair-climbing (60 steps) repeated 3 times a day on 3 days per week over 6 weeks for example can lead to measurable improvements in cardiorespiratory fitness. 

Incorporating incidental physical activity into our routines
  • Replace short car trips with fast walking, or cycling;
  • Walk up the stairs at a fast pace instead of using the elevator;
  • Vigorous walk at a pace of about 130-140 steps per minute;
  • Look for opportunities to walk uphill;
  • Take your dog to an off-leash area and jog for 30-90 seconds alongside the pup.
Exercise Defined

Exercise is a  movement of the body to enhance physical fitness. 

Most people know that exercise is important for the physical development of the self, yet a majority of them are sk...

Decrease in Human Strength

Historic evidence suggests that for many thousands of years, human beings were more active and stronger than today. 

The early humans had increased movement and activity, like going for long and tiring hunts, walking long distances that took weeks, making the prehistoric humans fitter than the best athletes today.

Technology as the Culprit

Technological breakthroughs have reduced our activity to a great extent ( vacuum cleaners, washer-dryers, self-cleaning ovens, and even cars).

The rise of the internet gave us a whole lot of technology, curbing our need to move even more.