quinta-feira, 23 de fevereiro de 2017

Linhas orientadoras para o exercício fisico (adultos)

O sítio do NHS tem as linhas orientadoras para o RU:

http://www.nhs.uk/Livewell/fitness/pages/physical-activity-guidelines-for-adults.aspx

Resumo (PDF) aqui.

Citando:
"Guidelines for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week, and  strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

OR

75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, andstrength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms). 

OR

A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of fast walking equates to 150 minutes of moderate aerobic activity, andstrength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week."

Muito mais detalhes na ligação de cima (assim como linhas orientadoras para as outras faixas etárias).