Moderate to high-intensity aerobic activity several times a week helps strengthen the heart and lungs, control weight and body fat percentage, and reduce the risk of certain diseases. Monitoring exercise intensity can be done through heart rate, speech test, or physical clues. People with health conditions should consult their doctors before starting or changing their exercise programs.
Exercise intensity refers to how hard the body works during physical activity. While any exercise is better than none, doing moderate to high-intensity aerobic activity several times a week helps strengthen the heart and lungs, and also helps people control their weight and body fat percentage, thereby reducing risk of certain diseases and medical conditions. There are several ways to monitor your exercise intensity, including your heart rate, the ability to talk while exercising, and the general feeling of intensity during an exercise session.
Monitoring your heart rate to ensure it is within the target zone is one of the best ways to monitor exercise intensity. An individual’s maximum heart rate in beats per minute is 220 minus her age. Exercising to keep your heart rate between 50 and 80 percent of your maximum heart rate is ideal. People just starting an exercise program should start with activities that keep their heart rates in the low end of the target heart rate zone and should gradually increase the intensity of their workouts to progress toward exercising at the high end of the zone. aim.
Testing the ability to speak is a quick and easy way to monitor the intensity of exercise. Being able to sing indicates very light or low intensity exercise. Easily engaging in conversation is achievable with moderate-intensity workouts. People who can’t say more than a few words without pausing to breathe exercise at high intensity.
If it’s not practical for an individual to check their heart rate or take the speech test, or if they simply want an immediate indicator of exercise intensity, certain physical clues can give a general impression of how hard a person is working. Breaking a sweat is one of the most obvious indicators of intensity. Sweating after about 10 minutes of exercise generally signifies moderate intensity, while sweating within a few minutes generally indicates vigorous exercise. Paying attention to respiration rates is also important. Slightly faster breathing may point to moderate-intensity exercise, while short, deep breaths are indicative of vigorous exercise.
Certain health conditions, injuries, and medications can affect how hard a person should exercise. People planning to start or change their exercise programs should discuss their plans with their doctors to make sure they are working out safely. Any exercise that causes severe respiratory distress, intense heart palpitations, or other extreme symptoms should be stopped immediately until the individual can consult with their physician.
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