Finding The Right Exercise Intensity

We've all heard the exercise guidelines that recommend we participate in 30 minutes of moderate intensity physical activity 3-5 times per week. That seems easy enough to implement. Or, does it? The duration and frequency guidelines are very straight-forward and easily defined. But, "moderate" intensity is often left to interpretation. So, how do we define "moderate"?

First we need to understand that the definition of moderate intensity can be completely different from one individual to another. For example, a well-trained athlete may be in the moderate zone when running 5 miles in 30 minutes. Yet, for a novice exerciser who is very overweight, moderate means walking one mile in 30 minutes.

Don't let this confuse you. While the intensity level is very critical in the overall guideline, fortunately it's also fairly easily identified. The ACSM (American College of Sports Medicine) defines moderate as an intensity of 40 percent to 60 percent VO2 maximum. But, since most of us don't know how to determine our VO2 maximum, there are easier definitions to utilize.

You can base VO2 loosely on your maximum target heart rate zone. A VO2 maximum of 40-60% equates to about 50 to 70 percent of maximum heart rate (MHR). And determining your MHR and the corresponding percent zones is relatively simple. Below is an easy calculation for determining your specific MHR and what 50-70 percent of equates to.

Target Heart Rate Zone

Take 220 and subtract your age. This equals your MHR. (Example: For a 30 year old your MHR is 190)

Next to determine your low range of 50 percent, simply take 190 and multiply it times 50 percent. (Example: For a 30 year old this would equal 95).

Finally, to determine your high range of 70 percent, simply take 190 and multiply it times 70 percent. (Example: For a 30 year old this would equal 133).'

So, in this example the 30 year-old would want to exercise in a heart rate range of somewhere between 95 - 133 BPM. Keep in mind that this calculation is age-related. It does not take into consideration your fitness level. So, it is not completely accurate, but still a good guideline. For an even more accurate (and more complicated) method for determining your training intensity range, visit this link: http://www.workoutsforyou.com/intensity.htm

Also, some medications can raise or lower your heart rate and change the heart's response to exercise. Beta-blockers are among those that alter the heart rate. This means that people taking these types of prescriptions should probably use another option for monitoring their intensity.

There are some other very good ways to measure intensity for both people taking medications or those just looking for a more convenient method. Two good options are the Ratings of Perceived Exertion (RPE) method and the Talk Test.

RPE

This takes into account what the exerciser is perceiving in terms of exercise fatigue and it correlates well with cardiorespiratory and metabolic factors like heart rate and overall fatigue. The RPE scale starts with 0 and ends with 10. A rating of 0 equates to doing nothing, being at rest. A rating of 10 is equal to maximum effort, working very, very hard. For moderate intensity, an exerciser should strive for reaching somewhere between a 4-6, which the scale defines as a somewhat hard to a hard effort.

A great way to measure intensity (where appropriate), is utilizing both the RPE and Target Heart Rate Zone. The exerciser should identify where they fall on the RPE scale when their heart rate is between 50 ? 70% maximum. This will allow them to accurately use only the RPE scale for measuring intensity when it is not feasible to determine their THR.

Talk Test

The final method for measuring exercise intensity is the Talk Test. Like the RPE, the talk test is subjective. The exerciser simply ensures that he works out at a level where he can carry on a comfortable conversation. He should be able to breathe comfortably during exercise. In simple terms, the exerciser would be working out too hard if he has to take a breath between every word he says. On the flip side, he would be exercising at too easy of an intensity if he could sing several phrases of a song without breathing hard.

Now you know how to define "moderate" and that means you don't have any more excuses. It's time to get moving. Keep in mind that the ACSM guidelines are minimum recommendations. For more significant health improvements and/or weight loss or for more advanced exercises, consider increasing any part of the three recommendations found in their guideline.

About The Author

Lynn Bode, certified personal trainer, offers her services online through WorkoutsForYou.com. Visit: http://www.workoutsforyou.com for a free sample workout and to sign-up for their monthly fitness newsletter. Workouts For You provides affordable online exercise programs custom designed for each individual. You'll receive weekly customized workouts designed just for YOU, plus much more!

info@workoutsforyou.com

Exercise: How To Keep Your Kids Moovin and Groovin

One out of five American kids is obese and the... Read More

When to Exercise

Do you hit the gym in the morning, before your... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get... Read More

Current Recommendations are 30-60 Minutes of Exercise, Everyday?

This is the latest advice to the public and many... Read More

Physical Activity Versus Exercise: Is there a Difference?

Quite often a client will come into the gym discouraged... Read More

Weight Loss & Low Body Fat ? High Calorie Burning Techniques During Workouts!

My name is Greg Ryan. I am a fitness expert,... Read More

The Cool Down - Recover Faster & Avoid Injury!

Many people dismiss the cool down as a waste of... Read More

Exercise and Losing Weight for Life ? Avoid the #1 Mistake Everyone Makes!

Do you ever feel like you are working out so... Read More

What is Pilates?

Pilates is a system of over 500 controlled exercises that... Read More

The Top 10 Reasons Why Your Dog is a Great Workout Partner

1) He or she is never late for a workout... Read More

Essential Power Walking Tips

Ever since I took a power walking class in college,... Read More

Benefit of Pilates

One of the main benefits of Pilates is it refreshes... Read More

5 Little Known Benefits of Warming Up & Cooling Down After Exercising

While working out in the gym, I have noticed that... Read More

Health Tips For Busy People: Healthy Diet & Exercise In the Office

Many women's lifestyle magazines frustrate us by providing exercise regimens... Read More

How to Avoid Using Your Home Gym as a Clothes Rack

So here's the situation?You have a home gym, treadmill, elliptical... Read More

How to Get Better Exercise Results By Improving Hydration

Water and ExerciseYour body excretes water in a number of... Read More

What is the Right Home Exercise Program for You?

What do you want to get out of the exercise... Read More

Finding Time to Exercise

Exercising During Commercials I'm getting up an hour earlier these... Read More

Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!

Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is... Read More

How to Start a Walking Program

Did you know that walking is the number one participation... Read More

The Truth About Lactate and Exercise

For years exercise scientists and physiologists have preached that lactate/lactic... Read More

The Many Benefits of Exercise

Health experts encourage us to include exercise as a necessary... Read More

Get Out and Play: Top 7 Outdoor Exercises

Do you remember when our parents used to yell at... Read More

The Fundamentals of Pilates

There are people who are fond of getting an exercise... Read More

People Walking: How Some People Enjoy Their Exercise Walking

People walking regularly for exercise often walk for more than... Read More