Determining Exercise Intensity

If you're new to the exercise and looking to start a new training program, you may be wondering what level of intensity is right for your goals and your fitness level. Many people are not sure about setting intensity levels and avoiding exercises that are rated as strong intensity due to fear of injury or lack of ability. As a personal trainer and exercise physiologist, my job is to help explain these terms and concepts in a more understandable way. In this article, I will fail, mild, moderate, and strong, so that you, as an individual in physical activity, are more educated and comfortable with what you do in daily exercise. A moderate and vigorous exercise is recommended by most healthy adults, while mild to moderate exercises are performed by unconditional people. Density depends individually, meaning that your level of intensity depends on your physical abilities and not generalized by others. Ideally, you might want a professional in your industry to determine your stress levels based on a guided fitness test, but I will provide you with information that allows you to get an estimate without these resources. To do this, we will use what is known as the target HR reserve method. This method starts with the HR reserve, which is defined as the difference in resting heart rate and maximum human resources. Your HR reserve is then multiplied by the appropriate percentage you are targeting, then your HR is added to rest to get your target HR reserve. Below I've proven a way to exercise moderate intensity for myself.

1) To find the maximum human resources, subtract your age from 220.

220-22 = 198 beats per minute. The maximum estimated human resources is 198 beats per minute.

2) To find resting heart rate, use a radial pulse or HR monitor. My HR is resting 60 beats per minute. I will now subtract my relaxed human resources from the estimated maximum heart rate to determine my heart rate reserve.

198 - 60 = 138 beats per minute.

3) Now I should use a heart rate reserve (HRR) and multiply it by a percentage equal to the intensity you are aiming to reach.

a. Light intensity <50% HRR

B. Moderate density 50-70% HRR

C. Severe density 70% -85% HRR

In this case, I would like to exercise with moderate intensity. So, I'll multiply my HRR by 50% to get the lowest value for my HR, then by 70% to get the highest value to stay within this range for moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The final step in this process to get your final set of target HR reserves is to add your HR to the HR ratio. This allows the equation to take into account the level of cardiac endurance at rest and adjust accordingly. Below, I explained how to do this and found my target HR group to exercise moderately intense exercises.

69 bpm + 60 bpm = 129 bpm

96.6 bpm + 60 bpm = 156.6 bpm.

The target HR range for moderate intensity = 129 bpm - 156.6 bpm.

The benefits of exercising light intensity

Exercising the intensity of light is very useful for the elderly. They are allowed to remain physically active when there are physical limitations or health concerns that prevent moderate or strong activity. Light intensity is less than 50% of the target heart rate reserve and provides many health benefits, especially for people with damage. A study by the University of Oregon, published in the American Journal of Health Promotion, showed a significant increase in health for the elderly, who participated in mild physical activity such as walking. These individuals were less likely to develop chronic diseases and had lower BMI measurements.
The benefits of moderate intensity exercise

Moderate stretching is the most useful form of exercise. It produces enormous health benefits ranging from low blood pressure, improved cholesterol, weight management, cancer prevention and much more. Moderate intensity is recommended for all adults unless the doctor is limited. Moderate density ranges from 50% to 70% of the target HR reserve and can be achieved through many activities, such as brisk walking, leisurely cycling, water aerobics and dancing. There are a wide variety of ways in which you can exercise physical activity and achieve the benefits of moderate distress, but begin to take this first step.

The benefits of strong exercise

Exercise is recommended for adults who are physically active and have at least an average fitness level. Strong intensity is not raising power or running at Olympic speed. High-intensity activities include jogging, kayaking, oval, speed dancing and aerobics. The target ratio of HR reserves ranges between 70% -85%. It is recommended that if you have a history of health-related or middle-aged issues, you will get permission from your doctor before you do a strong activity. Strong severity has benefits similar to moderate severity but also comes with an increased risk of infection. A combination of moderate and strong intensity is recommended by an adult to maximize the benefits of exercise.

What now?

In conclusion, you should know that density levels are important but not as scary as they sound. ACSM recommends that a healthy adult get 30 to 60 minutes of moderate exercise or 20 to 60 minutes of vigorous exercise, or a combination of both each day 3 to 5 days a week. It is also recommended that if you only participate in moderate intensity, you do this 5 days a week, and if you only participate in a strong intensity, 3 days a week. Ask your doctor if you have any concerns about your current fitness level and ability to perform a strenuous exercise. I hope you can when it has been mentioned above and use it as a resource on your journey to get better wellness.