Vigorous-intensity aerobic activities that increase the heart rate, break a sweat, and limit talking due to catching one’s breath include:
– Race walking, jogging, or running
– Hiking uphill or with a heavy backpack
– Riding a bicycle fast or riding hills
– more than 10 miles/hr
– Swimming laps
– Playing singles tennis
– Rollerblading / inline skating at a brisk pace
– Playing basketball, football, soccer, etc.
– Cross-country skiing
– Jumping rope
– Aerobic dancing
– Heavy gardening
– continuous digging and hoeing