We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Nobody really wants to fall in the "sedentary life style" category, do they? It's like flunking Gym Class. Losers, right?
Sedentary is generally defined as less than 5-7 hours of strenuous physical activity per week. That's a low bar, since many or most adults that I know seem to have a sport they play either seasonally or year-round at least once weekly.
What is "strenuous" naturally depends on the level of fitness, so it is easier to define what is not a strenuous hour, like walking. Basketball is strenuous, Baseball and golf are not. Heavy sweat is one measure of "strenuous", as is heart rate or deadlift weight. For example, many "cardio" exercises can be done strenuously or non-strenuously. Swimming, running, biking/spinning, and rowing can be done one of three ways: semi-comfortably, energetically, and full-out anaerobic sprints. The only way to make them "strenuous" is to do them for time x distance so you can compete with yourself.
When it comes to weights and calisthenics, "strenuous" is fairly obvious: if you can't do any more weight reps or pushups or jumping jacks, and your sweat is dripping on the floor, it was strenuous. "Strenuous" implies "strain," ie going beyond comfort to serious mental and physical effort despite discomfort and stress.
The CDC offers two levels of recommendations for adults, one for "Benefit" and one for "More Benefit". Their "More Benefit" recommendations turn out to be very similar to the sorts of programs discussed on our website: combinations of weights, HIIT cardio + endurance cardio, and calisthenics. Many people are rightly distrustful of government advice, but since it happens to roughly correspond to ours it might give their experts some credibility.
(They have separate recommendations for older than 65-70, but I see no reason for that. There is no necessary or observable correlation between age and fitness in adults).
I know what is meant, but I've lived in a lot of different places (Coastal NC, Chicago, Alice Springs Australia, St. Louis MO, San Francisco CA, Denver CO).
It takes a LOT less effort to get a good sweat going in San Francisco or Jacksonville N.C. than it does in Alice Springs or up here in Denver.
Right now the relative humidity is at 40%--this is a couple hours after sundown and it's dropped about 20 degrees since 3 in the afternoon.
In Alice Springs, AU there were times when my skin would get slightly crusty with salt without ever really getting "sweaty".
On the other end of the spectrum I did 26 laps in the pool today. Constantly out of breath and pulling hard and never ONCE broke a sweat. (yes, I did. I just didn't feel sweaty).
The best measure of hard work for calisthenics and cardio is talking.
If you can talk normally you need to up the level. If you can speak without gasping you're doing some good. If speaking is difficult you're about doing it right, and if the only word you can say is "RAAALLLLPPPHHHH" you might have gone a little too far.
Might have. Of course, that attitude might explain some of my arthritis.
William O. B'Livion
> That's a low bar, since many or most adults that I know
> seem to have a sport they play either seasonally or
> year-round at least once weekly.
Lemme guess, you don't now anybody who voted for Nixon either, right?
Out of the 5 people who regularly attend the Japanese martial art class I'm in, only 2 of us exercise regularly. The Italian MA I take is a little better because they tell you up front that to get a Scholar rank you have to be able to do 50 pushups, 50 situps and 10 burpies.
Still I'd say about 1/2 the novice class doesn't do much outside of class.
I suspect most of my cow-orkers get little to no exercise other than running off at the mouth.
William O. B'Livion
I've had good results since I started my modest workouts about a year ago. 100+ pushups and various dumbell exercises. I can do more than double the reps per set and have added weight. The weighted walking has also had good results on stamina and leg strength. Yes, walking, with heavy backpack and ankle weights. Very please with the results overall, and it doesn't involve dripping with sweat 6 hours per week, but I'm increasing intensity gradually.
If you go to the CDC article, it's actually difficult to know what's meant as the definitions and examples are extremely vague. I agree with you, how much you sweat (or don't sweat) is no measure of how strenuous the activity is. Here in Texas, I can work up a sweat standing in the yard during the Summer, yet during the Winter, I might be dry after a 2 mile run.