1pt for every 30 minutes of moderate-intensity aerobic activity ( view definition )
2pts for every 30 minutes of vigorous-intensity aerobic activity ( view definition )
2pts for every 30 minutes of anaerobic activity ( view definition )
2pts for every 30 minutes of flexibility exercise ( view definition )
What’s dark and leafy and green? ANSWER: Dark leafy green vegetables. That is what our challenge is about this week—Veggies!!!
For every 1 Cup of vegetables you consume this week give yourself 1 point. Be sure it is a full cup. For more information use the guide below.
- 1 cup of most raw or cooked vegetables
- 2 medium carrots or a dozen baby carrots
- 1 large sweet potato
- 2 cups raw leafy green vegetables (like lettuce). Yep, when counting raw leafy green veggies, two cups only counts as one!
However because dark leafy green veggies are so good for you, we’ve decide to expand our point system. Try adding…
- mustard greens
- bok choy
- collard greens
As part your diet this week. Every time you consume one cup from the above list give yourself 2 points.
1 point for every 1 cup of vegetables that you consume. However, if you consume 1 cup of dark leafy green vegetables from the list above, you can get 2 points for every 1 cup.
Here are few Bonus Recipes to try:
Moderate-intensity Aerobic Activity
Moderate-intensity aerobic activity means you're working hard enough to raise your heart rate and break a slight sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Here are some examples of activities that require moderate effort:
- Walking fast
- Doing water aerobics
- Riding a bike on level ground or with few hills
- Playing doubles tennis
- Pushing a lawn mower or shoveling snow. (NOTE: We recognize that the shoveling deep/wet snow is hard work, but we generally don’t shovel snow at a steady state (non-stop.) Because most people take frequent breaks and shoveling ½ inch of snow is different from shoveling 3 or 4 inches, we cannot give “Vigorous-intensity” points for shoveling snow.
ACTIVITIES THAT COUNT
Playing with your children in the yard
Playing a musical instrument
Pushing a lawn mower
Riding a lawn mower
View Information About the Benefits of Physical Activity
Vigorous-intensity Aerobic Activity
Vigorous-intensity aerobic activity means you're breathing
hard and fast, and your heart rate has gone up quite a bit. If you're
working at this level, you won't be able to say more than a few words
without pausing for a breath. Here are some examples of activities that
require vigorous effort:
- Jogging or running (non-stop)
- Swimming laps (non-stop)
- Riding a bike fast or on hills
- Playing singles tennis
- Playing basketball
Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.
- Heavy weight-lifting
- All types of sprints (running, biking, etc.)
- Jumping rope
- Hill climbing
- Interval training
- Rapid bursts of hard exercise
Exercise that increase movement around a joint.
- Stretching before/after a workout