orientações atividade fisica adulto

8/4/2019 orientações atividade fisica adulto

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How much physical activity do adults need or health benefts?

Adults who are active are healthier, are less likely to develop many chronic diseases, and havebetter aerobic ftness than adults who are inactive. Adults need to do two types o physicalactivity each week to improve health – aerobic and muscle-strengthening activities.

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES Centers for Disease Control and Prevention

Division of Nutrition, Physical Activity, and Obesity Physical Activity Guidelines for Adults • 07/09

Aerobic Activities

For substantial health benefts, adults need to do at least

• 2 hours and 30 minutes (150 minutes) each week o moderate-intensity* aerobic activity,

OR

• 1 hour and 15 minutes (75 minutes) each week o vigorous-intensity* aerobic activity,

OR

• Anequivalent mix o moderate- and vigorous-intensity aerobicactivity.

Aerobic activity should be perormed or at least 10 minutes at a time,preerably, spread throughout the week.

*Intensity is the level of effort required to do an activity.

A person doing moderate-intensity aerobic activity can talk, but not sing, during the activity.

A person doing vigorous-intensity activity cannot say more than a few words without pausing for a breath.

2008 Physical Activity Guidelines for Americans

Fact Sheet or Health Proessionals onPhysical Activity Guidelines or Adults

Muscle Strengthening Activities

Muscle strengthening should be done 2 or more days a week. • Allmajormusclegroupsshouldbeworked.Thesearethelegs,

hips, back, abdomen, chest, shoulders, and arms.

• Exercisesforeachmusclegroupshouldberepeated 8 to 12 timesperset.Asexercisesbecomeeasier,increasetheweightor

do another set.



Health Benefts rom Regular Physical ActivityParticipating in regular physical activity provides many health benefts, as summarized below. Reducing risko some o these conditions may require years o participation in regular physical activity. Other benefts,such as increased heart and lung—or cardiorespiratory—ftness, may require only a ew weeks or months o participation.

Aerobic Activities by Level o IntensityTherearedifferentwaystoclassifyintensityofexercise.Absolute intensity is the amount o energyexpendedperminuteofactivity.Moderate-intensityactivitiesexpend3.0to5.9timestheamountofenergyexpendedatrest.Theenergyexpendedinvigorous-intensityactivitiesis6.0ormoretimestheenergyexpendedatrest.

Relative intensity is the eort required or an individual to do an activity. Relative intensity o aerobicactivity is related to cardiorespiratory ftness. Less ft people generally require a higher level o eortthan ftter people to do the same activity. Relative intensity can be estimated using a scale o 0 to 10,wheresittingis0andthehighestlevelofeffortpossibleis10.Amoderate-intensityactivityisa5or6.Avigorous-intensity activity is a 7 or 8.

Aerobic Activities

For greater health benefts, adults should do

• 5 hours (300minutes)eachweekofmoderate-intensity aerobic activity,

OR

• 2 hours and 30 minutes (150 minutes) a week o vigorous-intensity aerobic activity,

OR

• Anequivalent mix o moderate- and vigorous-intensity aerobic activity.

2

Strong Evidence or Health Benefts

• Lower risk o:

o Early death

o Coronary heart disease

o Stroke

o High blood pressure

o High cholesterol or triglycerides

o Type 2 diabetes

o Metabolic syndromeo Colon cancer

o Breast cancer

• Preventionofweightgain

• Weightloss,particularlywhencombinedwithreducedcalorieintake

• Improvedcardiorespiratory(aerobic)tnessandmuscularstrength

• Preventionoffalls

• Reduceddepression

How can adults get additional health benefts?



For most people, light daily activities such as shopping, cooking, or doing the laundry do not count towardtheguidelines.Herearesomeexamplesofaerobicactivitiesthatrequiremoderate-intensityandvigorous-intensity eort:

Types o Muscle-Strengthening Activity

Muscle-Strengthening ActivitiesAdults also need to do muscle-strengthening activities at least 2 days a week, at a moderate to highlevelofintensity.Theseactivitiesshouldwork all the major muscle groups: the legs, hips, back, chest,abdomen, shoulders, and arms.

Nospecicamountoftimeisrecommendedformusclestrengthening,butexercisesshouldbeperformedto the point at which it would be difcult to do another repetition. A repetition is one complete movemento an activity, like liting a weight or doing a sit-up. Adults can do activities that strengthen muscles on thesameordifferentdaysthattheydoaerobicactivity,whicheverworksbest.Muscle-strengtheningactivitiesdo not count toward the aerobic activity total.

Belowaresomeexamplesofmuscle-strengtheningphysicalactivitiesforadults.

• Briskwalking(3miles-per-hourorfaster,butnotrace

walking)• Wateraerobics• Bicycleridingslowerthan10milesperhour• Tennis(doubles)• Ballroomdancing• Generalgardening

• Racewalking,jogging,orrunning• Swimminglaps• Tennis(singles)• Aerobicdancing• Bicycling10milesperhourorfaster• Jumpingrope• Heavygardening(continuousdiggingorhoeingwithheart

rateincreases)• Hikinguphillorwithaheavybackpack

• Liftingweights

• Workingwithresistancebands

• Doingexercisesthatusebodyweightforresistance(push-ups,sit-ups)

Level of Intensity

Moderate–Intensity

A person doingmoderate-intensity aerobicactivity can talk,but not sing,during the activity.

Level of Intensity

Vigorous–

Intensity

A person doingvigorous-intensity activity cannotsay more than afew words withoutpausing for abreath.

Type o Aerobic Activities

3

Type o Aerobic Activities



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orientações atividade fisica adulto