February Health & Fitness Challenge

Thu 28 Jan 2021

Join us this February as we try and beat the NHS recommended goal of at least 150 minutes of moderate aerobic activity per week (22 minutes per day) or 75 minutes of vigorous activity per week (2 x Derby active classes per week or 11 minutes per day) or a combination of both- increasing by 10% each week from the original national guidelines.

The more you do the greater the health benefits.

Week 1st Feb - HIT those national guidelines!

150 minutes of moderate aerobic activity per week or 75 minutes of vigorous activity per week or a combination of both.

Week 8th Feb - TWEAK IT UP!

165 minutes of moderate aerobic activity per week (24 minutes per day) or 82.5 minutes of vigorous activity per week (12 minutes per day) or a combination of both.

Week 15th Feb - PUSH FURTHER!

180 minutes of moderate aerobic activity per week (26 minutes per day) or 90 minutes of vigorous activity per week (13 minutes per day) or a combination of both.

Week 22nd Feb - SMASH IT!

195 minutes of moderate aerobic activity per week (28 minutes per day) or 97.5 minutes of vigorous activity per week (14 minutes per day) or a combination of both.

 

Examples of moderate and vigorous exercise within COVID lockdown.

Moderate aerobic activity at 50 to 60% of your max heart rate includes:

  • Brisk walking (at least 2.5 miles per hour)
  • Dancing (ballroom or social)
  • Gardening.
  • Cycling at slower than 10 miles per hour
  • Housework such as hoovering, brushing the stairs

Vigorous aerobic activity at 70 to 85% of your max heart rate includes:

  • Jogging
  • Running
  • Cycling fast or up Hill
  • Aerobic classes such as HIIT, Cardio Combat, Showfit, Body Attack etc