If you are new to exercise and want to start a new exercise program, you may be wondering which intensity level is right for your goals and fitness level. Many people avoid high-intensity exercise due to injury or incapacity. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts more. In this article, I will break down the intensity of light, moderate, and vigorous so that you, as an active individual, can be more knowledgeable and comfortable with what you do in your daily exercise routine.
A combination of moderate and vigorous exercise is recommended for most healthy adults, and light and moderate exercise is recommended for those who are hesitant. Intensity is based on personality, your intensity level is based on your physical abilities and cannot be generalized to the abilities of others. , you would like an expert in the field to determine your intensity based on a guided fitness test, but I will provide information that will allow you to test without such resources.
To do this, we will use the target backup method. This method starts with heart rate reserve, which is defined as the difference between your resting heart rate and your largest heart rate. Your HR reserve is then multiplied by your target intensity percentage, and your resting HR is added back to get your target HR reserve. Below I have shown how to do moderate-intensity exercise for myself. 1) Subtract your age from 220 to find your HR max estimate.
220-22 = 198 bpm. The approximate HR max is 198 beats per minute. 2) Use a radial pulse or HR watch to find your resting heart rate. Resting HR is 60 beats per minute. Now I will subtract my resting frame from my estimated heart rate to determine my heart rate reserve. 198 - 60 = 138 beats per minute. 3) Now you need to take your heart rate reserve (HRR) and multiply it by a percentage equal to your desired intensity. a. Light intensity <50% HRR b. Moderate intensity 50-70% HRR c. High intensity 70%-85% HRR In this case, I want to exercise at moderate intensity. So I'll increase my HRR by 50% to get the lowest HR value, then 70% to get the highest value to stay in that moderate intensity range. 138 beats per minute X.50 = 69 beats per minute. 138 beats per minute X.70 = 96.6 beats per minute. 4) The final step in this process is to add your resting energy to your HRR percentage to get the most accurate range of target energy reserves.
This equation allows you to calculate your resting cardio endurance and adjust. Below I show you how to do this and find my HRR target 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 training Light-intensity exercise is very beneficial for the elderly. Allow you to be active if you have physical limitations or health problems that prevent moderate or vigorous activity.
Light intensity is considered to be less than 50% of the target heart rate reserve and has many health benefits, especially for sedentary people. An Oregon State University study published in the American Journal of Health Promotion found that older adults who participate in light physical activity, such as walking, have improved health. These individuals are less likely to develop chronic diseases and have a lower body mass index. The benefits of moderate-intensity exercise Moderate-intensity exercise is the most beneficial form of exercise.
It has many health benefits such as lowering blood pressure, increasing cholesterol, managing weight, preventing cancer, and more. Moderate intensity is recommended for all adults unless restricted by a physician. Moderate intensity is anything between 50%-70% of the HR reserve target and can be done with many activities such as brisk walking, jogging, jogging, water aerobics, and dancing. There are many ways you can be active and reap the benefits of moderate-intensity exercise, but this first step starts with you.
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