Calorie and Energy Expenditure
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
Examples of Moderate-Intensity Exercise
- Bicycling (5 to 9 mph, occasional small
Examples of Vigorous-Intensity Exercise
- Biking (outdoors/machine: 10 mph+ w/steep
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