HealthyLife Articles

Tag: intensity

Crossfit Faq

BE FIT

CrossFit is a high-intensity strength and conditioning workout. It emphasizes dynamic exercises such as Olympic lifting, plyometrics, and kettlebells.

Who can do CrossFit?

CrossFit can be modified for a variety of ages and fitness levels. There are even CrossFit classes for kids and seniors.

Is CrossFit safe?

Because CrossFit is a high-intensity form of exercise, it may not be the best choice for everyone. Check with your doctor to make sure CrossFit is right for you.

What are the benefits of CrossFit?

Regular CrossFit workouts can build strength and improve cardiovascular endurance. It counts towards your recommended 150 minutes of moderate to vigorous-intensity exercise.

Are there risks to CrossFit?

Any form of high-intensity exercise carries the potential for injury. To reduce your risk, get clearance from your doctor first and remember to increase gradually.

© American Institute for Preventive Medicine

January 23, 2026
Getting Fit In Less Time

BE FIT

Have you heard of interval training for exercise? You may have assumed this type of exercise is only for athletes. However, people of almost all fitness levels can use it.

Interval training means you add short bursts of more intense activities into your regular exercise routine. How fast and how long you do your intervals is completely up to you. This can be as simple as 10 seconds of running and then 4 minutes of walking. If that’s not possible, alternate brisk walking with slower walking.

Intervals don’t have to be more than a few seconds. One of the biggest advantages is that you don’t need any special equipment to get started!

Why should I do it?

The American College of Sports Medicine (ACSM) says interval training has several benefits, including:

* Burn more calories: Even if you can only do short intervals, you’re still burning more calories than if you hadn’t done the intervals at all.

* Most of your time: Many people can’t find time for longer workouts. Instead, use the time you have to work harder with intervals.

* Boost mood: Exercise releases endorphins. These are feel-good chemicals in the brain. More vigorous exercise may release more endorphins than only doing light exercise.

* Fight boredom: Doing the same exercises all the time can lead to boredom. But, mixing it up with intervals can help keep you interested.

* More aerobic fitness: Higher intensity will improve your cardio fitness. With time and practice, you’ll be able to exercise harder and longer.

For beginners

* Choose a distance if you don’t want to count or use a stopwatch. For instance, jog or walk briskly to the next tree or driveway.

* If using equipment like an elliptical machine or bike, alternate faster bouts of that exercise with your usual pace.

Interval training can be done at your fitness level. But, don’t be too aggressive at first because you could get an injury. While you want to get your heart pumping, you don’t want to make it so hard that you can’t stick with it.

Studies suggest that interval training can be safe and helpful to most people. Ask your doctor before starting a new exercise plan to be sure it’s right for you.

Source: American College of Sports Medicine

© American Institute for Preventive Medicine

January 23, 2026
Zone Minutes Explained

BE FIT

When we are active, our heart and muscles increase the circulation of blood throughout the body. The more we get our heart pumping, the more efficient the body becomes at using oxygen.

Zone minutes refer to the amount of time spent in any activity that gets the heart rate elevated into a range that promotes health. We all need a certain amount of time in the “zone” to keep our heart, muscles, lungs, and brain in peak condition.

Getting at least 30 zone minutes a day, or 150 a week, is the recommended minimum for good health.

The heart-rate zone

Your recommended heart-rate zone depends on your age and physical condition. The simplest way to find your zone is to calculate 220 minus your age. This tells you your maximum recommended heart rate in beats per minute (BPM).

In general, you earn zone minutes for activities that get you to 50-85% of your maximum heart rate.

For example: A fifty-year-old in good health has a maximum heart rate of 170. When engaged in moderate to vigorous activity, their heart rate should be in the zone of 85-145 BPM.

Activities to get in the zone

To reach 150 zone minutes per week, make time for activities that get your heart pumping. Remember your zone minutes require moderate to vigorous exertion. Here are some great options:

* A moderately paced walk

* Playing a sport

* Biking

* Swimming

* Dancing

* Weight training

If you’re new to being active, check with your doctor before you start. In the beginning, stick with moderate activity and don’t overexert yourself. As your body becomes more efficient, you will likely feel more comfortable in your target heart rate zone.

Tracking your zone minutes

There are many options for tracking how many zone minutes you accumulate each day. Choose the option that works best for you.

* Use a smartwatch to track your heart rate and minutes in the zone.

* Wear a heart rate monitor when you exercise to make sure you get in your ideal range.

* Do the talk test when being active: if you can talk and sing easily, you’re at a low intensity; if you can talk but not sing, you’re at moderate intensity, and if you cannot comfortably talk or sing, you’re at high intensity.

© American Institute for Preventive Medicine

January 23, 2026
Figure Out Your Target Heart Rate

Fitness

Exercise physiologists have come up with a formula called the target heart rate to help you determine how fast your heart should beat in order to maximize health benefits without overexerting yourself. The basic idea is to exercise about 60 to 80 percent of your maximum capability for at least 20 or 30 minutes three or four times a week. This safety zone is called the target heart rate zone. (It may be dangerous to run your heart at its maximum attainable rate for a prolonged period.)

Here’s a simple way to determine your target heart rate.

1. Before you start to exercise, take your pulse. Place your first two fingers (not your thumb) over the arteries of the opposite wrist, over the area where your skin creases when you flex your wrist and in line with your thumb.

2. Count the number of beats you feel for 10 seconds and multiply by six. (This number represents your resting heart rate.)

3. Take your pulse after warming up, midway through your workout, immediately after stopping exercise, and again after cooling down.

Using the table below, determine whether or not you’re within your target heart rate zone, based on your age. If your fastest pulse falls below the range for your age, you might need to exert yourself more while exercising. However, the exercise should never seem more than “somewhat hard.” If your pulse exceeds this range, slow down and exercise less intensely.

Note: If your peak pulse rate falls below your target heart rate and your legs feel weak, work on developing endurance-by walking more, perhaps-while you try to increase your heart rate. This can help reduce the risk of musculoskeletal injuries like tendinitis or muscle strain in novice exercisers.

© American Institute for Preventive Medicine

January 23, 2026
Check Your Current Exercise Habits

Healthylife® Weigh

Part 5

How would you describe your current exercise habits?

* I do not engage in additional exercise beyond my daily activities.

* I exercise 1-3 times per week, for at least 30 minutes at a time.

* I exercise most days of the week, for at least 30 minutes at a time.

* I sit most of the day for my job.

* I am on my feet most of the day for my job.

* I am very active during most of the day for my job.

What are your favorite ways to be physically active?

Recommendation: Be physically active for at least 2 ½ hours (150 minutes) per week. You can do this in blocks of time that you choose. Any amount of physical activity counts toward the weekly amount.

* Have a chronic health problem, such as heart disease or diabetes.

* Have high blood pressure.

* Feel faint or very dizzy when you try to exercise.

* Have an injury or bone or joint problems, such as arthritis, that has been or could become aggravated by exercise.

© American Institute for Preventive Medicine

January 23, 2026
High-Intensity Workouts Aren’T Always Best

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High-intensity workouts aren’t always best

When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

Moderate exercise = longer life

Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

Before you start any exercise program, talk with your doctor about what’s best for you.

Source: CDC and World Health Organization

© American Institute for Preventive Medicine

January 23, 2026