Adults should concentrate on two degrees of intensity: moderate-intensity exercise and vigorous-intensity activity, according to the guidelines. Adults may fulfil the Guidelines by engaging in moderate- or vigorous-intensity aerobic exercises, or a mix of the two. Vigorous-intensity exercises need less time to get the same results as moderate-intensity ones. 2 minutes of moderate-intensity exercise equals 1 minute of vigorous-intensity activity, according to a common rule of thumb. 30 minutes of moderate-intensity exercise each week, for example, is approximately equivalent to 15 minutes of vigorous-intensity activity. While engaging in moderate-intensity cardiovascular exercise, a person may speak but not sing. A person engaged in high-intensity exercise can only speak a few sentences before taking a breath.