Exercises or activities that get your target heart rate up to 70 percent to 85 percent of your maximum heart rate are considered vigorous. Theses exercises are done at such high intensity levels that if you were to speak during these exercises, you would only be able to say a few words without stopping and taking a breath. The Department of Health and Human Services recommends exercising vigorously for one hour and 15 minutes per week to gain substantial health benefits. To gain extensive health benefits, you would need to increase that amount to 2.5 hours of vigorous exercise per week.
Hiking
Hiking uphill or with a heavy backpack is one way to get your heart rate up through vigorous exercise. According to the Mayo Clinic, hiking burns about 430 to 650 calories per hour, depending on your weight. Hiking offers several health benefits, such as weight loss, decreased blood pressure, stress relief, and increased bone density and strength. This vigorous exercise requires minimal equipment, and it is a fun and easy way to escape the boredom of the gym.
Aerobic Dancing
Aerobic dancing involves jumping, leaping and quick lateral movements for extended periods of time. This vigorous type of exercise provides health benefits such as improved circulation, lowered cholesterol, increased cardiopulmonary efficiency, and strengthened heart and lungs, according to the American Academy of Podiatric Sports Medicine. If you do decide to add aerobic dance to your exercise routine, be careful, as this type of exercise is also strenuous on your feet and ankles. Take precautions by wearing the proper shoes to prevent injury.
Martial Arts
Kick it into high gear by doing martial arts such as tae kwon do or Brazilian jiu jitsu. These combat-style sports require you to work at high fitness levels. Practicing martial arts will help you lose and maintain weight, build stamina, increase muscle strength, and improve posture and balance. Depending on the style of martial arts you practice, you will kick, punch, throw and wrestle your way through an extremely vigorous workout.
Race-Walking and Running
Race-walking is like speed--walking -- walking very fast without running. Race-walkers walk at a pace of 5 to 9 mph, and at those speeds, this is easily considered a vigorous exercise. Running is a classic vigorous exercise in which you can burn more than 1,000 calories per hour, depending on your weight. Vigorous running can be done on a treadmill, a trail or through vigorous sports, such as football, basketball, soccer or tennis.
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