What counts as vigorous-intensity activity?
Examples of activities that require vigorous effort for most young people include:
- playing chase
- energetic dancing
- martial arts, such as karate
- cycling fast or on hilly terrain
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.