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Exercise intensity: Why it matters, how it's measured

Do the math

If you'd rather get more specific, use your heart rate to estimate your exercise intensity. If you're a healthy adult doing vigorous activity, aim for a target heart rate of 70 to 85 percent of your maximum heart rate — the upper limit of what your cardiovascular system can handle during physical activity. If you're not fit or you're just beginning an exercise program, aim for 40 to 50 percent of your maximum heart rate. As your fitness improves, increase the intensity of your workouts.

To determine your target heart rate, use an online target heart rate calculator. You can also do the math yourself. If you're aiming for a target heart rate of 70 to 85 percent:

  • Subtract your age from 220. This is a rough calculation of your maximum heart rate.
  • Determine the lower end of your target heart rate by multiplying your maximum heart rate by 0.7.
  • Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85.

So how do you use this information? While exercising, check your pulse.

To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 10 seconds. Multiply this number by 6 to get your heart rate per minute.

If you have an irregular heart rhythm or you're taking medication that affects your heart rate, ask your doctor about the best way to measure your exercise intensity.

Reap the rewards

You'll get the most from your workouts if you're exercising at the proper intensity. If you're not feeling any exertion or your heart rate is too low, pick up the pace. If you're worried that you're pushing yourself too hard or your heart rate is too high, back off a bit. Either way, know that you're doing what it takes to maximize your workout.

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References
  1. Target heart rates. American Heart Association. http://www.americanheart.org/presenter.jhtml?identifier=4736. Accessed Dec. 1, 2008.
  2. 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.
  3. 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.
  4. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 15, 2008.
  5. Thompson W, et al. ACSM's Guidelines for Exercise Testing and Prescription. 8th ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2009:152.

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Feb. 21, 2009

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