What do you like the most is it moderate or vigorous why brainly

Índice Show

Measuring exercise intensity
Measuring exercise intensity using your target heart rate
Seeking medical advice about your target heart rate
Target heart rate chart
Measuring your heart rate by taking your pulse
Factors known to influence heart rate
Measuring exercise intensity using the talk test
Measuring exercise intensity using the exertion rating scale
Exercise intensity warning signs
Where to get help
Things to remember

The Physical Activity Guidelines for Americans, 2nd edition pdf icon[PDF – 13.5 MB]external icon, issued by the US Department of Health and Human Services, recommend that children and adolescents ages 6 through 17 years do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily.1 Regular physical activity in children and adolescents promotes health and fitness. Compared to those who are inactive, physically active youth have higher levels of fitness, lower body fat, and stronger bones and muscles. Physical activity also has brain health benefits for school-aged children, including improved cognition (e.g., academic performance, memory) and reduced symptoms of depression. Regular physical activity in childhood and adolescence can also be important for promoting lifelong health and well-being and preventing risk factors for various health conditions like heart disease, obesity, and type 2 diabetes.

Physical activity of all kinds can be performed in a variety of intensities, ranging between light, moderate, and vigorous (high) intensity activity. Understanding the difference between intensity levels is important to understanding the current Physical Activity Guidelines for Americans.

Light intensity activities require the least amount of effort, compared to moderate and vigorous activities. The definition for light intensity activity is an activity that is classified as < 3 METS. One MET, or metabolic equivalent, is the amount of oxygen consumed while sitting at rest. Thus, an activity classified as 2 METS would be equal to 2 times the amount of oxygen consumed while sitting at rest (1 MET). METS are a convenient and standard method for describing absolute intensity of physical activities. Some examples of light physical activities include: walking slowly (i.e. shopping, walking around the office), sitting at your computer, making the bed, eating, preparing food, and washing dishes.

Moderate intensity activities are defined as activities ranging between 3 - < 6 METS. These activities require more oxygen consumption that light activities. Some examples of moderate physical activities include: sweeping the floor, walking briskly, slow dancing, vacuuming, washing windows, shooting a basketball.

Vigorous intensity activities are defined as activities ≥ 6 METS. Vigorous activities require the highest amount of oxygen consumption to complete the activity. Examples of vigorous physical activities include: running (5 mph >), swimming, shoveling, soccer, jumping rope, carrying heavy loads (i.e. bricks).

An easy way to estimate intensity of activities is through a method called the “talk test”. This method is a simple, practical way for individuals to measure their activity intensity. If you are doing a moderate intensity activity, you can talk, but not sing during the activity. If you are doing a vigorous intensity activity, you will not be able to say more than a few words without taking a breath.

For intensity levels of common daily activities visit the Compendium of Physical Activities.

For more information, contact Nikki Prosch at the SDSU Extension Watertown Regional Center at 605.882.5140.

You can measure exercise intensity using target heart rates, the talk test, or the exertion rating scale.
For maximum health benefits, the goal is to work hard, but not too hard, described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines.
If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly in a long time, see your doctor for a medical check-up before starting any new exercise program.

Exercise intensity refers to how hard your body is working during physical activity. Your health and fitness goals, as well as your current level of fitness, will determine your ideal exercise intensity.

Typically, exercise intensity is described as low, moderate, or vigorous. For maximum health benefits, the goal is to work hard, but not too hard – described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines. These guidelines recommend that for good health, you should aim for at least 30 minutes of moderate intensity physical activity on most days, in addition to a general message of moving more and sitting less. This is the same for women and men.

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Ensure you read through the pre-exercise self-screening tool before you embark on a physical activity or exercise program.

Measuring exercise intensity

There are various ways to measure your exercise intensity to make sure your body is getting the most out of every workout. You may need to experiment to find out which method of measuring exercise intensity suits you best. Three different measurement methods include:

target heart rate
talk test
exertion rating scale.

Measuring exercise intensity using your target heart rate

The human body has an in-built system to measure its exercise intensity – the heart. Your heart rate will increase in proportion to the intensity of your exercise. You can track and guide your exercise intensity by calculating your Target Heart Rate (THR) range.For moderate-intensity physical activity, a person's THR should be 50 to 70 per cent of their maximum heart rate. The maximum rate is based on a person's age. An estimate of a person's maximum heart rate can be calculated as 220 beats per minute (bpm) minus your age. Because it is an estimate, use it with caution.Keep your heart rate at the lower end of your recommended range if you are just starting regular exercise. Gradually increase the intensity of your workouts as your fitness improves. Also, your heart rate should stay in the lower ranges during warm-up and cool-down periods.Using a heart rate monitor is an easy way to keep track of your heart rate while you’re exercising, or you can take your pulse (see below).

Seeking medical advice about your target heart rate

If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised in a long time, see your doctor for a medical check-up before starting any new exercise program. Your heart rate target range may need to be professionally recalculated to take your health and general fitness into account.Some medications can alter your heart rate response to exercise, so make sure you discuss the medications you are taking and how they could affect your exercise plans with your doctor. It may be necessary to use another option for monitoring exercise intensity if you are taking certain medications.

Target heart rate chart

Age (years)	Target range (50 – 70% of maxHR) heart beats per minute
20	100 – 140
25	98 – 137
30	95 – 133
35	93 – 130
40	90 – 126
45	88 – 123
50	85 – 119
55	83 – 116
60	80 – 112
65	78 – 109

Measuring your heart rate by taking your pulse

Taking your pulse at regular intervals lets you know whether you are exercising within your target heart rate range. Some tips include:

Take your pulse before you warm up.
Take your pulse again when you’ve been exercising for about 5-10 minutes.
Continue taking your pulse at regular intervals.

The radial pulse is located on your inner wrist. To measure it, you should:

Put the first three fingers of one hand against the inner wrist of the other hand just below the thumb.
Lightly press your fingers into the hollow next to the tendon on the thumb-side – your artery lies just beneath the skin.
Using a watch with a second hand, count your pulse for 15 seconds. Multiply this figure by four to get your beats per minute. (For example, 31 pulse beats over 15 seconds equals a pulse rate of 124 beats per minute.)

You can also take your pulse by pressing your fingers lightly against one of your carotid arteries, located on either side of your windpipe.

Factors known to influence heart rate

It’s not just exercise that affects your heart rate. Your beats per minute could be raised by a number of internal and external factors including:

hot weather
caffeine intake
time of day
hormone fluctuations
stress or anxiety
cigarette smoking
medications.

Measuring exercise intensity using the talk test

The talk test is a simple and reliable way to measure intensity. As a rule of thumb:

If you can talk and sing without puffing at all, you’re exercising at a low level.
If you can comfortably talk, but not sing, you’re doing moderate intensity activity.
If you can’t say more than a few words without gasping for breath, you’re exercising at a vigorous intensity.

Measuring exercise intensity using the exertion rating scale

This method is based on observing your body’s physical signs during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. To keep within a moderate intensity, aim to experience the exercise signs 3–7 in the chart below.You can keep a diary of your exertion ratings to monitor your fitness progressions. As you become fitter, the same activity will become easier and your exertion rating will decrease. Then you’ll know it’s time to increase your effort.

Level	Exertion	Physical signs
0	None	None
1	Minimal	None
2	Barely there	Sensation of movement
3	Moderate	Stronger sensation of movement
4	Somewhat hard	Warmth or light sweating
5	Hard	Sweating
6	Harder	Moderate sweating
7	Very hard	Moderate sweating, but can still talk
8	Extremely hard	Heavy sweating, can't talk
9	Maximum effort	Very heavy sweating, can't talk
10	Maximum effort	Exhaustion

Your body’s response to moderate intensity exercise normally includes:

faster heart rate
faster breathing
feeling warmer
slight swelling of the hands and feet
mild to moderate perspiration
mild muscular aches for a day or two afterwards, if you are not used to the physical activity.

Becoming aware of the intensity of your exercise will help you to ensure that you exercise at the right intensity to achieve your health or fitness goals. For maximum health benefits, you should aim for moderate-intensity activity.

Exercise intensity warning signs

If you experience any of the following symptoms, stop exercising and seek medical help:

extreme breathlessness
breathing problems such as wheezing or coughing
chest pain or pressure
extreme perspiration
dizziness or fainting
severe muscle pain or cramps
nausea
severe pain in any muscles or joints
extreme and long-lasting fatigue after exercising.

Where to get help

Your doctor
Exercise physiologist
Physiotherapist
Fitness professionals

Things to remember

You can measure exercise intensity using target heart rates, the talk test, or the exertion rating scale.
For maximum health benefits, the goal is to work hard, but not too hard, described as moderate intensity by Australia's Physical Activity and Sedentary Behaviour Guidelines.
If you have a medical condition, are overweight, are aged over 40 years or haven’t exercised regularly in a long time, see your doctor for a medical check-up before starting any new exercise program.

High blood pressure (hypertension), 2014, Mayo Clinic, USA. More information here.
Measuring physical activity intensity – target heart rate and estimated maximum heart rate, 2015, Centers for Disease Control and Prevention, More information here.

This page has been produced in consultation with and approved by:

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website.