Calorie and Energy Expenditure Information
Guidelines for Exercise Intensity Levels
How Hard to Train - What Intensity Level is Best - Types of Moderate, Vigorous, Light Intensity Exercise
How to Measure Training Intensity Level - Talk Test - Heart Rate Monitor
Guidelines for Exercise Intensity Levels

Calories Information - Calories In Food
Exercise Advice For Calorie-Burning - Calories Burned by Exercise

Guidelines for Exercise Intensity Levels

How Hard to Train

Intensity Levels of Exercise

Fitness experts now advise that longer and more frequent sessions of moderate activity may be better than fewer bursts of high-intensity exercise. So it helps to know the intensity level of your workout.

The Talk Test to Judge Intensity of Workout

One simple method to measure exercise-intensity is the talk-test. During light-intensity activity, a person should be able to sing while exercising. During moderate-intensity activity, a person should be able to carry on a normal conversation while working out. During vigorous-intensity activity, a person typically becomes too out of breath to carry on a conversation while exercising.

Monitor Heart Rate to Gauge Exercise Intensity

Moderate intensity training involves exercising at 50-60 percent of maximum heart-rate capacity. For accurate heart-rate measurement, take your pulse or check heart-beats on your heart-rate monitor (eg. Polar Monitor) while you are STILL exercising. Remember: your pulse falls rapidly when you stop exercising.

Examples of Light-Intensity Exercise

- Bicycling (slow, flat incline)
- Gardening (static)
- Golf, using cart
- Stretching (gentle)
- Swimming (treading water, light movements)
- Walking (slow)
- Warm-up Exercise (light)

Examples of Moderate-Intensity Exercise

- Bicycling (5 to 9 mph, occasional small hill)
- Elliptical trainer (moderate difficulty)
- Golf, using trolley
- Mowing lawn
- Rowing machine (moderate difficulty)
- Swimming, (slow, occasional bursts)
- Tennis (eg. doubles)
- Walking (brisk)
- Weight lifting (eg. Nautilus machine or dumbells)

Examples of Vigorous-Intensity Exercise

- Biking (outdoors/machine: 10 mph+ w/steep incline)
- Circuit training
- Elliptical trainer (vigorous)
- Jogging
- Power-walking (outdoors/treadmill)
- Rowing machine (vigorous)
- Running
- Squash
- Swimming (vigorous)
- Tennis (singles)

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