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Exercise intensity: Why it matters, how it's measured
When it comes to exercise intensity, moderate is usually best. When you're working out, know when to pick up the pace — and when to back off a bit.
By Mayo Clinic staffDo you think about exercise intensity when you're doing physical activity? Better yet, do you know how to measure exercise intensity? Consider these simple strategies for monitoring how hard you're exercising — and getting the most out of your workouts.
Exercise intensity defined
The intensity at which you exercise reflects the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it. In aerobic activity — such as walking, swimming or cycling — exercise intensity translates into how hard the activity feels to you.
As a general rule, moderate-intensity activity is best. If you exercise too lightly, you may not meet your fitness or weight-loss goals. If you push yourself too hard, you may increase your risk of soreness, injury and burnout. Moderate-intensity activity decreases these risks and may even increase the odds that you'll continue your exercise program in the long run.
Measure your exercise intensity
Moderate-intensity activity should feel somewhat hard. Watch for these telltale signs:
- You're breathing faster.
- You're developing a light sweat.
- You're feeling some strain in your muscles.
You can also use the talk test. If you can carry on a conversation of brief sentences but you can't sing a song, you're probably exercising in the recommended moderate-intensity range.
Next page(1 of 2)
- Target heart rates. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4736. Accessed Dec. 1, 2008.
- Your guide to physical activity and your heart. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf. Accessed Dec. 1, 2008.
- Stay active and be fit! President's Council on Physical Fitness and Sports. http://www.fitness.gov/publications/council/stayactiveandbefit_pdf.pdf. Accessed Dec. 1, 2008.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 15, 2008.
- Thompson W, et al. ACSM's Guidelines for Exercise Testing and Prescription. 8th ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2009:152.
