Measuring the Intensity of Exercise and Physical Activity
How fast is fast enough on the treadmill or elliptical? How far to jog? The intensity of strength training, resistance training and anaerobic training is measured by the amount of weight used and the number of repetitions and sets performed. The intensity of aerobic activity is measured differently, since its primary effect is on the heart, lungs and cardiovascular system; and primarily affects heart rate and breathing.
Moderate Intensity
The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity.
- Walking briskly (3 miles per hour or faster, but not race-walking)
- Water aerobics
- Bicycling slower than 10 miles per hour on primarily flat or level terrain without hills
- Tennis (doubles)
- Ballroom dancing
- General gardening
Vigorous Intensity
In general, if you’re doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
- Race walking, jogging, or running
- Swimming laps
- Tennis (singles)
- Aerobic dancing
- Bicycling 10 miles per hour or faster that may include hills
- Jumping rope
- Heavy gardening (continuous digging or hoeing)
- Hiking uphill or with a heavy backpack
Other Methods of Measuring Intensity
If you want to get more scientific and more precise, you can use these methods:
- Measuring your Heart Rate with a sensor and aiming for a target and Estimated Maximum Heart Rate
- Perceived Exertion (Borg Rating of Perceived Exertion Scale)
- See the amount of calories used in common physical activities.