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When exercising at a given exercise intensity after having trained and increased cardiorespiratory fitness the steady-state heart rate will be

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Moderate-intensity activities are those that get you moving fast enough or strenuously enough to burn off three to six times as much energy per minute as you do when you are sitting quietly, or exercises that clock in at 3 to 6 METs. Vigorous-intensity activities burn more than 6 METs.

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