How to Measure Exercise Intensity: 3 Types of Exercise Intensity

Exercise intensity is the amount of physical energy you expend while exercising. Intensity determines the health benefits you’ll receive from a workout, including strength, weight loss, metabolic burn, and cardiovascular fitness. Higher intensity aerobic activity may yield more positive results for your health, but it’s important to know the right level of exertion for your exercise program to avoid injury.

The United States Department of Health and Human Services (HSS) recommends the following physical activity guidelines for regular exercise: 150 minutes of moderate-intensity aerobic exercise or seventy-five minutes of vigorous-intensity per week, or a combination of both, and strength training for all major muscle groups at least twice a week, to gain the maximum benefits from your exercise routine.

You can measure the level of intensity in your exercise program with an activity tracker like a heart-rate monitor, an oxygen absorption test, or an exertion rating scale, among other ways.

While there are a range of exercises, they will fall along these three types of exercise intensity:

1. 1. Low: Low-intensity exercise, also known as light-intensity exercise, is physical activity with slow movement that results in a steady heart rate and no noticeable change in breathing. Examples of low-intensity activity include walking on level ground at a slow pace of 1.7 miles per hour (MPH) or lifting light weights.
2. 2. Moderate: Moderate-intensity exercise refers to any activity that raises your heart rate, breathing rate, and body temperature, causing you to perspire. The Centers for Disease Control and Prevention (CDC) cite brisk walking at a pace of three miles per hour, water aerobics, and gardening as examples of moderate-intensity activity.
3. 3. Vigorous: Vigorous-intensity exercise, also known as high-intensity exercise, feels challenging and requires exertion. Perspiration occurs within a few minutes, your heart beats faster, and you may be unable to speak while exercising. The CDC’s examples of vigorous-intensity activity include running or jogging, calisthenics, swimming, and jumping rope.

There are several ways to measure exercise intensity, including:

• Use an exertion rating scale. The Borg Rating of Perceived Exertion (RPE) Scale is a straightforward way to determine exercise intensity. This test relies on how you feel while exercising and rates your exertion on a scale between six and twenty. Moderate-intensity activity is between twelve and fourteen on the RPE scale.
• Measure your heart rate. Measuring your heart rate is another way to gauge energy expenditure during exercise. You’ll need to determine your maximum heart rate, find your target heart rate zone, then check your pulse to see if you’re in the zone.
• Test your oxygen consumption. Testing your level of oxygen consumption, or VO2, during physical exercise is the most accurate way to measure exercise intensity. Muscles need oxygen during physical activity, and the heart must pump enough blood through the circulatory system to meet the needs of the exercise. To get a VO2 test, you’ll need to go to a sports medicine facility or medical lab where you will pedal on a stationary bicycle or walk on a treadmill while wearing a mask that measures how much air you inhale and expel. The test determines your maximal heart rate, which measures exercise intensity when combined with resting and target heart rate ranges.
• Perform the talk test. This free and simple method can help you easily figure out your exercise intensity level. If you can talk or sing without any strain while exercising, it’s light-intensity. If you can’t say more than a few words, it’s vigorous-intensity.

Here is a step-by-step guide to measuring your heart rate:

• Determine your maximum heart rate. First, determine your maximum heart rate (MHR)—the high end of what your cardiovascular system can handle during exercise—by subtracting your age from 220. The result is your MHR or the number of times your heart beats per minute (BPM) during exercise.
• Calculate your target heart rate zone. Next, find your target heart rate zone, or the rate at which your heart is exercising: The American Heart Association recommends a target heart rate of fifty to seventy-five percent of your MHR for moderate exercise and seventy to eight percent for vigorous exercise. Learn how to calculate target heart rate.
• Check to see if you’re in the zone. You can tell if you’re in your zone by taking your pulse for fifteen seconds at your carotid artery at your neck or radial artery at your wrist. To check your neck, place your first and third fingers at the side of your windpipe and count your heartbeats for fifteen seconds. For the wrist, place two fingers between the bone and tendon on your radial artery (the part of your wrist near your thumb) and count your heartbeats for fifteen seconds. Multiply that number by four to see if you’re in your target heart rate zone.

Here are some tips to consider before applying exercise intensity to your fitness routine:

1. 1. Start at a lighter intensity. Jumping right into high-intensity interval training or endurance exercise can lead to burnout and cause fatigue and injury. It’s better to start on the lower end with light-intensity exercise and work up to moderate and vigorous exercises.
2. 2. Listen to your body. If you tire quickly or feel out of breath or in pain, your exercise intensity may be too high. Drop down to low-intensity exercise and work your way up. Consult a personal trainer if you have questions.
3. 3. Note your heart rate. Several factors affect target heart rate. Some people have a higher or lower heart rate than others—the difference can be fifteen to twenty beats per minute. Certain medications, like those that lower blood pressure, can also alter heart rate. Speak to a doctor to determine if you need to maintain a lower target heart rate because of these conditions.
4. 4. Consult a medical professional. Men over the age of forty-five and women over fifty-five should talk to a doctor before beginning any sort of vigorous exercise, which is especially important for those with a medical condition, such as cardiovascular disease or Type II diabetes.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to recover from your workouts adequately. Rest for twenty-four to forty-eight hours before training the same muscle groups to allow sufficient recovery.

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