I - Intensity of Exercise
Intensity of exercise is the amount of effort your body puts in during an exercise. Your appropriate intensity is determined by your health and fitness goals, as well as your current level of fitness. It is recommended to exercise 150 minutes per week of MODERATE INTENSITY or 75 minutes per week of VIGOROUS INTENSITY.
Click on the pictures to see the different methods of intensity measurements and see which method works best for you.
Methods of intensity measurements:
Target Heart Rate
- Your heart rate will rise when you exercise. Your target heart rate (THR) should be 64% to 76% of your maximum heart rate (HRmax) when doing moderate-intensity exercise.
- The HRmax formula = 220 minus age in years. For example: For a 50 year old person HRmax= 220 - 50 = 170 beats per minute. So, THR is between 108 (64%) and 129 (76%) beats per minute.
- Using a heart rate monitor while exercising is a simple way to keep track of your heart rate.
Target Heart Rate
Talk Test
- This is a simple and reliable method to measure intensity. It is commonly used.
- The general rules are:
- At low intensity, you are able to talk and sing while you exercise.
- At moderate intensity, you can talk but not sing while you exercise.
- At vigorous intensity, you cannot talk more than a few words without gasping for air and you cannot sing.
Talk Test
Rating of Perceived Exertion
- This is measured using the Borg Rating of Perceived Exertion Scale. This scale has 20 items. It is based on how you feel while you exercise including increased heart rate, breathing rate, sweating, and muscle exhaustion.
- This is a subjective measure, so when you exercise you can rate your perceived exertion. These include a rating of 6 perceiving as “no exertion at all” to 20 perceiving a “maximal exertion” of effort. Perceived exertion ratings between 12 to 14 on the Borg Scale suggests moderate level of intensity.