Exercise intensity and how it can be determined

Exercise intensity and how it can be determined

Exercise Intensity

  • Exercise intensity refers to how hard your body is working during physical activity. It is a vital aspect of training because it can significantly impact the effectiveness of your workout.

Ways to Measure Exercise Intensity

Heart Rate

  • One of the most common and reliable ways to measure exercise intensity is by monitoring your heart rate.
  • During exercise, your heart rate increases. If the heart rate during exercise is significantly higher than at rest, it indicates a high intensity of exercise.
  • The maximal heart rate (220 minus age) can be used as a reference point. Moderate intensity exercise falls around 50-70% of your maximal heart rate, and high intensity ranges from 70-85%.

Rate of Perceived Exertion (RPE)

  • Rate of Perceived Exertion (RPE) involves gauging how hard you feel your body is working. This can be estimated using the Borg scale of perceived exertion, which rates how hard you feel you are working on a scale from 6 to 20.
  • This method is subjective as it relies on personal feelings of exertion rather than a specific measure.

Talk Test

  • The Talk Test is another simple method to measure exercise intensity. If you can talk but not sing during your workout, the exercise intensity is probably moderate. If you can say only a few words without stopping for breath, it is high intensity.

Metabolic Equivalent of Task (MET)

  • Metabolic Equivalent of Task (MET) also helps gauge exercise intensity. One MET is the energy it takes to sit quietly. The more vigorous the activity, the higher its MET level.

Understanding Exercise Intensity

  • Knowing how to effectively determine and manage exercise intensity is crucial to help set and achieve physical activity goals, manage fatigue and reduce risk of injury.
  • Regularly monitoring your exercise intensity can ensure you remain within your optimal training zone, maximising the efficiency of your workouts.
  • Ultimately, measuring exercise intensity is a means to adjust and customise exercise programmes to meet individual requirements and goals, promoting long-term adherence and enjoyment in physical activity.