Skip to main content

Comments System

Determining Exercise Intensity


If you are new to exercise and are looking to begin a new workout program, you may be wondering what intensity level is appropriate for your goals and your fitness level. Many people aren't sure what intensity levels are defined by and avoid exercises labeled as vigorous intensity due to the fear of injury or lack of ability. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts in a more understandable way. In this article, I will break down, light, moderate, and vigorous intensity, so that you, as a physically activity individual, are more educated and comfortable with what it is you are doing in your day to day exercises. It is recommended that a combination of moderate and vigorous exercise be done by most healthy adults, while light to moderate exercises, be performed by deconditioned persons. Intensity is individually based, meaning your intensity level is based on your physical abilities and not generalized by the abilities of others. Ideally, you would want a professional in the field to determine your intensity levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such resources. To do so we will use what is known as the target HR reserve method. This method begins with the HR reserve, which is defined as the difference in your resting heart rate and your maximal HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are targeting, then your resting HR is added back to get your target HR reserve. Below I have demonstrated the method for moderate intensity exercise for myself.

1) To find your estimated HR max, subtract your age from 220.

220-22= 198 bpm. My estimated HR max is 198 beats per minute.

2) To find your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. I will now subtract my resting HR from my estimated heart rate max to determine my heart rate reserve.

198 - 60 =138 beats per minute.

3) Now I must use the heart rate reserve (HRR) and multiply it by the percentage equivalent to the intensity you are aiming to reach.

a. Light Intensity <50% HRR

b. Moderate Intensity 50-70% HRR

c. Vigorous Intensity 70%-85% HRR

In this case, I would like to exercise at moderate intensity. Therefore, I will multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value to remain within that range for moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The last step in this process to get your final range of target HR reserve is to add your resting HR back to the HRR percentage. This allows the equation to consider your cardio endurance level at rest and adjusts accordingly. Below, I have demonstrated how to do so and have found my target HRR range for moderate intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR Range for Moderate Intensity = 129 bpm - 156.6 bpm.

Benefits of Light Intensity Exercise

Light intensity exercise is very beneficial to older adults. It allows them to remain physically active when there may be physical limitations or health concerns preventing moderate or vigorous activity. Light intensity is considered anything below 50% of the target heart rate reserve and provides many health benefits, especially to deconditioned persons. An Oregon State University study, published in the American Journal of Health Promotion, showed a significant increase in health for elderly persons, who participated in light physical activity such as walking. These individuals were less likely to develop chronic illness and had lower body mass index measurements.

Benefits of Moderate Intensity Exercise

Moderate intensity exercise is the most beneficial form of exercise. It yields an enormous amount of health benefits ranging from lower blood pressure, improved cholesterol, weight management, cancer prevention, and much more. Moderate intensity is recommended for all adults unless restricted by a doctor. Moderate intensity is anything between 50%-70% of the target HR reserve and is attainable by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There is a wide range of ways in which you can be physically active and yield the benefits of moderate intensity, but it begins with you taking that first step.

Benefits of Vigorous Intensity Exercise

Vigorous-intensity exercise is recommended for adults who are habitually physically active and with at least an average physical fitness level. Vigorous intensity is not power lifting or sprinting at Olympic pace. Activities of vigorous intensity include jogging, rowing, elliptical, fast dancing, and aerobics. The target HR reserve percentage is anything between 70%-85%. It is recommended that if you have a history of health-related issues or of middle age you get clearance from your doctor before performing vigorous activity. Vigorous intensity has similar benefits as moderate intensity but also comes with an increase in injury risk. It is recommended that a combination of both moderate and vigorous intensity be attained by the average adult to achieve maximum benefits from exercise.

What Now?

In conclusion, it should be known that intensity levels are of importance but they are not as intimidating as they sound. It is recommended by ACSM that a healthy adult get 30 - 60 minutes of moderate exercise or 20 - 60 minutes of vigorous exercise, or a combination of both, each day for ≥3 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 ≥ days a week and if you only participate in vigorous intensity, 3 ≥ days a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vigorous intensity exercise. I hope you can take when was mentioned above and use it as a resource on your journey for optimal wellness.

Comments

Populer Post

What Is the Natural Healing for Sphincter of Oddi Dysfunction?

On the off chance that you are here, you definitely realize that sphincter of Oddi is a vital muscle valve that controls the moving bile and pancreatic juice to the initial segment of the small digestive system duodenum.

What you most likely don't have the foggiest idea about that liver and pancreas are antacid stomach related organs. The pancreatic organ delivers antacid pancreatic juice and liver makes soluble bile. The alkalinity of bile and pancreatic juice is basic for stomach related wellbeing. Shockingly, present day nourishments, stationary way of life, constant contaminations, ecological poisons, and stress make our bodies acidic and very acidic.

Acridity harms pancreas and liver (bile) from multiple points of view.

It causes precipitation of the exceptionally forceful, bothering substances, for example, bile acids.

Encouraged bile acids bother gallbladder causing stomach colic or gallbladder assaults. 750 thousand Americans lost their gallbladder every year. A considerab…

What Research Says About Chiropractic Care

The chiropractic calling has been giving patients a non-careful, sedate free, protected and successful answer for difficult conditions like back torment, neck agony and headache cerebral pains for more than 125 years. The reason for this article is to give data about an ongoing exploration study that approves using chiropractic treatment for different spinal conditions.

A logical research concentrate distributed in the American Family Physicians Journal, February 2019 verified that spinal manipulative treatment (SMT) can give improvement for patients intense or constant lower back agony. For patients with neck torment the examination demonstrated SMT gave better alleviation and improved capacity when contrasted and meds like over-the-counter mitigating medications. The writers of the article likewise included that manipulative treatment was observed to be as compelling as the doctor prescribed drug amitrptyline for overseeing patients with headache cerebral pains.

Specialists of chiro…

Reasons Why You Should Rely On Thyromine

You may ask a lot of people but most of them will not be able to tell you why you should take Thyromine if you are living with acute hypothyroidism which is not an easy task. The symptoms of this ailment are unpleasant and range from mild manifestations to acute problem in your health and general wellbeing. You may by this time have got used to those minor sensitivities to cold and any frequent allergies but for major symptoms you will need some major treatment. This will prevent any development of irritability that might even lead to depression and even reduced heartbeat that might in turn lead to stroke.

Regulate The Metabolic Rate

If your thyroid gland is not as active as it should be then you should consult a doctor immediately before it takes an ugly turn. The doctor may even suggest you to take Thyromine as the most effective remedial measure to stimulate the production of hormone. It is essential in these situations to have a regulated rate of metabolism in your body which this s…