Which of the following is an easy-to-use method for measuring exercise intensity

Exercise intensity is one of the important components of your workout program. It's the "I" in the F.I.T.T. (Frequency, Intensity, Time, Type) Principle, a set of guidelines that can help you set up a workout routine. Measuring your workout intensity and using that information to plan your future workouts can help you reach your fitness goals.

Intensity is probably the most important element of your workout. When you work out at a sufficient intensity, your body grows stronger and you'll see changes in your weight, body fat percentage, endurance, and strength. Exercise intensity is usually described as low, moderate, or vigorous.

Low intensity exercise raises your heart rate mildly and then keeps it steady. It is fairly slow-paced. Examples of low intensity exercises include:

• Walking at a leisurely pace
• Riding a bike on flat ground
• Lifting light weights
• Using an elliptical machine at a slow pace

A moderate intensity workout raises your heart rate. You will be sweating, breathing heavier, and moving at a quicker pace. You may not be able to talk easily, and you will feel warm. Examples of moderate intensity exercises are:

• Hiking
• Brisk walking
• Biking at 10 miles per hour or less
• Water aerobics

Vigorous intensity exercise gets your heart pumping, elevates your heart rate, and leaves you breathing hard. When working out at more intense levels, you will likely not be able to talk for long stretches without needing to take a breath. Examples of vigorous intensity exercises include:

• Running
• Swimming
• Jumping rope
• Cycling faster than 10 miles per hour

Increasing the intensity of your workouts can have many benefits. Regular moderate to vigorous exercise offers health advantages.

• Improved mood: Studies have shown that increasing the intensity of a physical activity can have a positive impact on mood and lower symptoms of depression.
• Increased calorie burn and metabolic rate: A small study examined 10 male subjects and found that 45-minute vigorous exercise resulted in higher calorie burn and a post-workout energy expenditure that lasted for 14 hours.
• Lower mortality risk: A 2019 research review examined how vigorous and moderate exercise affected mortality risk and found that higher intensity workouts, in particular, lowered the risk of death.

How hard you work out during any fitness session depends on a variety of factors. Your current fitness level, any physical limitations, and your fitness goals all affect desired workout intensity. And it's also important to vary your workouts and intensity levels to decrease the risk of injury and burnout.

Adults should participate in both aerobic (cardio) and muscle-strengthening workouts every week to improve their health, according to the Centers for Disease Control (CDC). The CDC recommends at least 150 minutes of exercise per week (that's 30 minutes a day for five days, but you can schedule it any way that works for you).

If you begin to feel dizzy or nauseous, are experiencing any pain, have trouble breathing, or have sudden cramps, stop your workout. Rest momentarily and if your symptoms do not subside, contact a medical professional.

It's helpful to monitor your intensity while exercising to make sure you're getting an effective workout. Unfortunately, it's one of the harder elements of exercise to measure. There are several choices, but none of them are perfect. It often takes a combination of methods to really get a sense of how hard you're working.

Using a percentage of your maximum heart rate (MHR) is probably the most widely used method of tracking intensity. It's simple, as long as you have a heart rate monitor device. For this method, you use a formula such as the Karvonen Formula to determine your target heart rate zone—the heart rate zone you try to work within to get the most effective workout.

The drawbacks: Formulas used to calculate target heart rate are imperfect and can be off by as much as 12 beats per minute. And you'll need a heart-rate monitor (with chest strap, for greater accuracy) or fitness tracker, unless you want to take your pulse regularly and do some calculations.

This is a very easy test to figure out your intensity: Just pay attention to how breathless you are. If you can easily talk, you're working at a light intensity, which is fine for a warm-up. If you can talk, but it's a little harder, you're getting more into the moderate zone. If you can only speak in short sentences, that's right about where you want to be for a vigorous workout.

If you're doing high-intensity interval training, that may include some breathless or anaerobic intervals where talking is out of the question. This is the high end of the intensity spectrum.

Your rating of perceived exertion (RPE), refers to how hard an exercise feels. The standard scale is the Borg Scale of Perceived Exertion, which ranges from 6-20 and is designed to help you estimate your heart rate by multiplying the rating by 10. If you're at a 15 on the Borg scale, you're working pretty hard (say, running) and your heart rate is an estimated 150 beats per minute (15 x 10).

You could also use a 1-10 scale, which is a little simpler. The idea is to check in and ask yourself how hard you're working. If you're very comfortable, maybe you're at a level 3 or 4. If you feel like you're exercising, but are still just in your comfort zone, you may be at a level 5. If you're sweating and very breathless, you might be at a Level 8 or 9.

Increase the intensity of your workout by adding speed or difficulty. That could mean boosting your running speed, increasing the weight you're lifting, or walking or hiking at a steeper incline.

For quick bursts of energy, your muscles will pull from adenosine triphosphate (ATP) stores. Carbohydrates are most often converted into ATP for moderate and high intensity workouts.

You can monitor your exercise intensity by using any of the three main test methods: measuring your heart rate, doing the talk test, or checking your rating of perceived exertion.

Exercise intensity is just one important aspect of fitness. Understanding the benefits of increased intensity and how to measure it can help you get the most out of your workout and achieve your fitness goals more efficiently.

One of the most common mistakes new exercisers make is not measuring the intensity of their cardio workouts. Guidelines say that aerobic exercise should be "moderate" or "challenging," but what does that feel like? You might make the mistake of working too hard (which can lead to injury and burnout), or not working hard enough (which can lead to frustration from a lack of results). When following an aerobic exercise program, there are three main ways to measure your exercise intensity: Target Heart Rate (THR), Rate of Perceived Exertion (RPE) and the Talk Test. This guide will examine each of these three measures in detail so you can choose which works best for you. Target Heart Rate Target Heart Rate (THR) is the most commonly used method for measuring exercise intensity—mostly because it’s easy to do and it’s also precise. Your THR is actually a zone or range that your heart rate should fall within to ensure that you are training aerobically. Training below your target zone may not be intense enough to burn sufficient calories or improve your cardiovascular fitness; while training above your zone means you’re working anaerobically (without oxygen) and inefficiently, which is also too intense for many people, especially beginners. A target heart rate range is listed in percentages, typically between about 60 and 85 percent of your maximum heart rate. But how hard you should work depends on your fitness level. In general, beginners should work at a lower range and advanced exercisers should work at a higher range. Keep in mind that some people have exercise restrictions due to injury, health conditions or medications that will affect your recommended intensity level, so always check with your doctor first. Use the following as a guide for determining your intensity level: Beginner or low fitness level: 50 to 60 percent Intermediate or average fitness level: 60 to 70 percent Advanced or high fitness level: 75 to 85 percent When starting an exercise program, aim for the lowest part of your target heart rate zone (50 percent of your maximum) during the first few weeks. Gradually build up to the higher part of your target zone (75 percent). After six months or more of regular exercise, you may be able to exercise comfortably at up to 85 percent of your maximum heart rate. However, you don't have to exercise that hard to stay in shape.<pagebreak> There are two different formulas you can use to calculate your Target Heart Rate: 1. The Maximal Heart Rate Formula is most commonly used to estimate Target Heart Rate because it’s easy to do and easy to remember. This formula does not take into account fitness level, medical conditions, or other things that might affect your heart rate. It is a good estimate, but may be less accurate than other methods. How to Use the Maximal Heart Rate Formula Calculate your Max Heart Rate: (MHR = 220-age) Calculate your Max Heart Rate: (MHR = 220-age) Plug your numbers into the formula, using percentages that reflect your fitness level (i.e. 50% to 60% for beginners and 75% to 85% for advanced), as indicated below: 2. The Karvonen Formula is one of the most effective ways to estimate your target heart rate, because it takes your Resting Heart Rate (a good indicator of your fitness level) into account. Because it’s slightly more involved than other formulas (see #1 above), it isn’t used quite as often. But our Target Heart Rate calculator uses this formula and does all the work for you! You can see the details of this formula below, or simply use our calculator to find your target heart rate. How to Use the Karvonen Formula: Calculate your Max Heart Rate: (MHR = 220-age) Find your Resting Heart Rate (RHR). Prior to getting out of bed in the morning, take your pulse on your wrist (radial pulse) or on the side of your neck (carotid pulse) for one full minute. This is your true resting heart rate. Measuring at other times of day, even at rest, does not yield the same results. To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together. Plug your numbers into the formula, using percentages that reflect your fitness level (i.e. 50% to 60% for beginners and 75% to 85% for advanced), as indicated below: <pagebreak>How to Use Your Target Heart Rate Information Once you have used either formula above to calculate your THR range (in beats per minute), you must try to keep your heart rate within your range during your cardio activity. Periodically check your heart rate throughout your workout to gauge your intensity level. There are two ways to do this: Take your pulse after you’ve been exercising for at least five minutes. An easy way to check your pulse without interrupting your workout too much is to take a quick six-second count and then multiply that number by 10 to get your heart rate in beats per minute. If your pulse is within your training heart rate zone, you’re right on track! If you notice you are lower than the minimum, increase your speed, incline and/or intensity and count again. If you notice you are very high, decrease your intensity in some way.   Wear a heart rate monitor. This is the easiest way to monitor your intensity because it does all the work for you—all you have to do is look at a digital watch to see your current heart rate in beats per minute and/or percentages (i.e. 65 percent). Additional Tips for Using Target Heart Rate Your target heart rate (THR) range is an estimate, and it may not be the right exercise intensity for you. It’s based on a formula and not everyone fits into the average. Your THR may change over time as you become more fit too, so consider reevaluating your range every few months. Some medications (such as beta-blockers) can affect your heart rate during exercise. An exerciser taking beta-blockers may be working at a high intensity, but might never reach her target heart rate. Therefore, people on this or similar medications should not use the THR method (see RPE and Talk Test methods below). Talk to your doctor to determine the best exercise intensity for you.<pagebreak> Rate of Perceived Exertion (RPE) Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level. An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard." Tips for using RPE: A great way to measure intensity (where appropriate) is by using both the RPE and THR methods. Try to identify where you fall on the RPE scale when your heart rate is between 50 – 70% maximum. This will allow you to accurately use only the RPE scale for measuring intensity when it is not feasible to determine your THR. RPE can be the primary means of measuring exercise intensity for people who do not have typical heart rate responses to graded exercise. These people include those on beta blocker medications, some cardiac and diabetic patients, pregnant women, and others who may have an altered heart rate response. The Talk Test The final method for measuring exercise intensity is the Talk Test. Like the RPE, the talk test is subjective and quite useful in determining your aerobic intensity, especially if you are just beginning an exercise program. Using this method, the goal is to work at a level where you can answer a question, but not comfortably carry on a conversation. In simple terms, you’re working out too hard if you have to take a breath between every word you say. Conversely, you would be exercising too easily if you could sing the chorus of a song without breathing hard. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. This will ensure a safe and comfortable level of exercise. If you are breathless, or can't talk, you're working too hard! Lower the resistance level and slow down. If you experience dizziness or lightheadedness, you may be overexerting yourself and should stop. The Talk Test has been confirmed as a simple and accurate method of gauging intensity that doesn’t require any equipment or special training. Try your own Talk Test during your next workout (and compare it to your Target Heart Rate if you’re skeptical). You may be able to replace your heart rate monitoring with this simple test during all of your workouts, or at least when counting your pulse is inconvenient. Moderate Intensity vs. Vigorous Intensity You may have seen recent talk in the media about the new guidelines for physical activity. The U.S. Government publishes these guidelines which discuss "moderate" and "vigorous" intensity. So what does that mean? Moderate intensity workouts provide health benefits such as reduced risk of high blood pressure, certain cancers, stroke and diabetes. Vigorous intensity workouts provide those benefits, plus aid in weight loss and increased muscle mass. Here is how to distinguish between the two: Moderate activity ranges from 40 to 60 percent of someone’s max heart rate. For most people, that would be walking a mile in 14 to 23 minutes. Moderate-intensity activity causes a slightly increased rate of breathing, and it feels "light" to "somewhat hard". Individuals doing this type of activity can easily carry on a conversation. Vigorous activity elevates heart rate above 60 percent of your max heart rate. Walking a mile in less than 14 minutes, jogging, cycling, and playing endurance sports are all considered vigorous activity. These activities result in increased rates of breathing and sweating and feel "somewhat hard" to "very hard."