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 )
Lean on protein. This week’s challenge is all about trying leaner proteins. Substitute leaner meats for red meats this week and receive one point per serving. Example would include.
Ground chicken or turkey
Chicken, fish or turkey sausage
Pork or beef sausage
Deer or Elk
Or to earn even more points try a vegetable based alternative. Soy beans, black bean, white beans, navy beans, mung beans, chick pea etc. all contain protein. Every time you substitute a serving on beans (generally combine with rice or other grains) you get a great source of very lean protein and 2 points/serving. Here are a multiple recipes to try.
Once you open the link, click on the sub-links in an area of your interest.
1 point every time you choose lean meats such as chicken, turkey or fish instead of traditional dark meats.
2 points every time you eat a vegetarian protein such as beans or peas combine with rice or other grains.
See the following website for further details. http://www.savvyvegetarian.com/articles/get-enough-protein-veg-diet.php
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