Measuring The Intensity of Your Workout

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There’s more emphasis on higher intensity workouts these days since studies show that they may be more effective for conditioning the heart and boosting metabolism. On the other hand, high intensity workouts aren’t for everyone, especially if you’re just starting to exercise. When starting out, it’s important to have a way to measure exercise intensity to gauge how hard you’re working out. What are the best ways to do that?

Measure Exercise Intensity Using Target Heart Rate

One of the most precise ways to measure exercise intensity is to calculate your target heart rate. To do this, subtract your age from 220 to get your maximum heart rate. To work out at a high intensity, stay within 75% to 85% of your calculated maximum heart rate (multiply maximum heart rate by 0.75 and by 0.85). To work out at a moderate intensity, the goal is to stay within 60% to 70% of maximum heart rate. Going below this level would be a low intensity workout. Wearing a heart rate monitor makes it easy to monitor your heart rate or you can stop to count your pulse rate periodically by checking your carotid pulse at the side of your neck to make sure you’re staying within zone.

Measure Intensity of Exercise Using the Talk Test

This is a simple low tech way to measure exercise intensity. If you can talk and speak in short sentences, but not carry on a conversation, you’re working out at a moderate intensity. If you’re gasping for air and can’t speak more than a word or two at a time, you’re working out at a high intensity. If talking is a breeze, you’re doing a low intensity workout and probably need to pick it up a little unless you’re just starting out.

What’s the Best Intensity of Exercise to Maximize Calorie Burning and Cardiovascular Benefits?

It depends on your goals. If you’re trying to lose weight, the best option is to exercise at a moderate intensity and add in a few short high intensity intervals periodically during your workout. A study published in the Journal of the American Medical Association showed that moderate intensity exercise was just as effective as vigorous or high intensity exercise for promoting weight loss in women, while high intensity workouts increase the risk of injury. Do a moderate intensity workout and if you’d like to challenge yourself a little more, throw in a few high intensity intervals.

The Bottom Line?

No matter what exercise intensity you choose, start out slow and gradually build up to more intense workouts – and always talk to your doctor before starting an exercise program.

by Dr. Kristie References: Medscape.com website. "Moderate Intensity Exercise Effective for Weight Loss"
Oxygen’s Ultimate Beach Body. Page 65.