You can measure exercise intensity through several methods, each offering a different approach to ensure you are working at the appropriate level for your fitness goals. These methods include target heart rates, the talk test, and the exertion rating scale. The goal, according to Australia's Physical Activity and Sedentary Behaviour Guidelines, is to aim for moderate intensity exercise to maximize health benefits, working hard without overdoing it.
Methods to Measure Exercise Intensity
Here's a breakdown of each method:
1. Target Heart Rates
Using target heart rates involves monitoring your heart rate to stay within a specific zone during exercise. This zone is usually a percentage of your maximum heart rate, which can be roughly estimated by subtracting your age from 220.
- Calculate Maximum Heart Rate: Use the formula 220 - your age = estimated maximum heart rate. For example, a 40-year-old would have an estimated maximum heart rate of 180.
- Determine Your Target Zone: Moderate intensity exercise generally falls between 50-70% of your maximum heart rate. For our 40-year-old, that would be between 90 and 126 beats per minute.
- Monitor Your Heart Rate: You can use a heart rate monitor, fitness tracker, or manually check your pulse during exercise.
2. The Talk Test
The talk test is a simple, practical method that relies on your ability to hold a conversation during exercise.
- Moderate Intensity: If you can talk but not sing, you're likely exercising at a moderate intensity.
- Vigorous Intensity: If you can only speak a few words at a time before needing to breathe, you're probably in a vigorous intensity zone.
- Low Intensity: If you can easily hold a conversation, you might need to increase your intensity for better results.
3. Exertion Rating Scale
The exertion rating scale, often referred to as the Borg scale or the RPE (Rating of Perceived Exertion) scale, is a subjective measure of how hard you feel you are working.
- Scale Range: This scale typically ranges from 6 (no exertion) to 20 (maximal exertion).
- Moderate Intensity Range: Aim for an exertion level of 12-14, which corresponds to "somewhat hard."
- Adjust Intensity: Based on your rating, you can adjust your exercise intensity. If you're feeling too easy or too hard, you can modify your workout accordingly.
Summary Table of Exercise Intensity Measures
| Method | Description | How to Use |
|---|---|---|
| Target Heart Rates | Uses heart rate zones based on a percentage of your maximum heart rate. | Calculate max heart rate, determine target zone, monitor during exercise. |
| Talk Test | Measures exercise intensity by your ability to converse. | Moderate if you can talk but not sing; vigorous if you can only say a few words. |
| Exertion Scale | Uses a subjective scale (RPE) to rate how hard you feel you're working. | Aim for a range of 12-14 (somewhat hard) on a scale of 6-20. |
Using a combination of these methods can help you achieve optimal exercise intensity and reap the maximum benefits from your workouts. Remember, the aim is to find your personal balance between working hard enough to improve your fitness but not so hard that you risk injury or overexertion.
