Exercise Guidelines | Exercise Intensity

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What is exercise intensity?

Exercise intensity is how hard you exercise, or how much energy you can expend during exercise. It varies from person to person depending on health conditions, stamina, and how a person fuels its body. In other words, the intensity is the reams of bodily power that the body can use during exercise. The power is denoted as the percentage of maximum oxygen consumption.

Importance of exercise intensity

Exercise Intensity without a doubt has utmost importance in your fitness routine. It is the long-term contributor to physical fitness. Because when you exercise with adequate intensity, it makes your body strong as well as bring measurable changes in your body.  These changes include body fat percentage, weight, endurance, and strength.

Levels of Exercise Intensity

Levels of exercise intensity
The five levels of exercise intensity

How to keep an eye on intensity?

There are quite enough techniques available for tracking intensity from which three are discussed below.

Heart Rate

The percentage of maximum heart rate (MHR) is the most used techniques to track intensity. Also, many devices available in the market that help in tracking heart rate. It is simple just by using a heart rate monitor.

The formula for measuring maximum heart rate: 220 – age = MHR

So, when you get your maximum heart rate, you can easily figure out the targeted heart rate for moderate and vigorous exercises.

  • For moderate exercises, targeted heart rate is 60 to 70 percent of MHR.
  • For vigorous exercises, targeted heart rate is 70 to 80 percent of MHR.

Talk test

The easiest technique for tracking intensity. It needs alertness about how breathless you are. Some important points to remember:

  • In the middle of moderate exercises, you can talk, but can’t sing.
  • In the middle of vigorous exercises, you can only say a few words.
  • In the middle of additionally vigorous exercises, you can’t talk.

The rate of Perceived Exertion (RPE)

RPE is how comfortable you are during exercises. It has the following factors:

  • How hard you can breathe
  • How much sweet you get
  • What effort you need
  • How easily you can talk

Hence, exercise intensity is the most important element for setting up an effective workout routine which results in greater benefits.

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