Choose the method of measuring intensity which works best for you.There are three main ways of measuring intensity when following an aerobic fitness program. Talk Test.
Talk Test Method.This method is the simplest to use and understand. The Talk Test is a simple and accurate method of measuring intensity of your aerobic activities, especially for those just beginning a fitness program. The goal is to work at a level where you can answer a question, but not comfortably carry on a conversation. If you can talk and sing without puffing at all, you’re not pushing yourself hard enough. If you can comfortably talk but not sing, you’re exercising at the right intensity. If you can’t talk at all without gasping, slow down the pace. Moderate-intensity - you can talk, but not sing, during the activity. Vigorous-intensity - you will not be able to say more than a few words without pausing for a breath. Work at an intensity that allows you to breathe comfortably and rhythmically throughout all phases of your workout. Measuring Intensity by Rate of Perceived Exertion (RPE)There are a number of RPE scales but the most common are the the 10-point scale (1-10) and the Borg rating of Perceived Exertion 15-point scale (6-20). They are based on the physical sensations you experience during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue. Rate how hard you’re working by observing your body’s physical signs. 10-point scale for measuring intensity.
A Rate of Perceived Exertion between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working “somewhat hard” to “hard.” Moderate-intensity activity causes a slightly increased rate of breathing, and it feels “light” to “somewhat hard”. Vigorous-intensity activities result in increased rates of breathing and sweating and feel “somewhat hard” to “very hard.” 15-point scale for measuring intensity. (Borg Scale)
9 corresponds to "very light" exercise. For a healthy person, it is like walking slowly at his or her own pace for some minutes. 13 on the scale is "somewhat hard" exercise, but it still feels OK to continue. 17 "very hard" is very strenuous. A healthy person can still go on, but he or she really has to push him- or herself. It feels very heavy, and the person is very tired. 19 on the scale is an extremely strenuous exercise level. For most people this is the most strenuous exercise they have ever experienced. It is generally agree that perceived exertion ratings between 12 to 14 on the Borg Scale suggests that physical activity is being performed at a moderate level of intensity. A walker who wants to engage in moderate-intensity activity would aim for a level of "somewhat hard" (12-14). Target Heart Rate method of measuring intensity.One of the keys to making sure you are exercising safely and achieving the benefits you want is having a “target heart rate”. Age related target Heart Rate methods of measuring intensityAn estimate of your maximum age-related heart rate can be obtained by subtracting your age from 220. This formula does not take into account fitness level, medical conditions, or other things that might affect your heart rate. For example, for a 65-year-old person, the estimated maximum age-related heart rate would be calculated as; 220 - 65 years = 155 beats per minute (bpm). For moderate-intensity physical activity, his or her target heart rate should be between 50% to 70% of his or her maximum heart rate. 50% level = 155 x 0.50 = 78 bpm 70% level = 155 x 0.70 = 109 bpm Moderate-intensity physical activity for a 65-year-old person will require that the heart rate remains between 78 and 109 bpm during physical activity. For vigorous-intensity physical activity, that person's target heart rate should be 70 to 85% of his or her maximum heart rate. 70% level: 155 x 0.70 = 109 bpm 85% level: 155 x 0.85 = 132 bpm Vigorous-intensity physical activity for a 65-year-old person will require that the heart rate remains between 109 and 132 bpm during physical activity. How hard you should work depends on your fitness level. Use the following as a guide for determining your intensity level: When starting an exercise program, aim for the lowest part of your target heart rate zone (50 percent of your maximum) during the first few weeks. Gradually build up to the higher part of your target zone. The Karvonen Formula for measuring intensityThe Karvonen Formula is one of the most effective ways to estimate your “aerobic target heart rate”, because it takes your Resting Heart Rate (a good indicator of your fitness level) into account. The more well-conditioned your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body when at rest. Because it’s slightly more involved than other formulas, it isn’t used quite as often. How to Use the Karvonen Formula: Calculate your age-related Max Heart Rate: 220 minus Age = Maximum Heart Rate. Find your Resting Heart Rate. Prior to getting out of bed in the morning, take your pulse for one full minute. This is your true resting heart rate. Measuring at other times of day, even at rest, does not yield the same results. To help assure accuracy, take your resting heart rate three mornings in a row and average the 3 heart rates together. Using the Karvonen formula, the generally accepted heart-rate ranges are between 60% to 80% of maximal heart-rate reserve. An example of the Karvonen formula for a 65 year old beginner, with a resting heart rate of 75 beats per minute: 220 - 65 (age) = 155 (Maximum Heart Rate) 155 (Maximum Heart Rate) - 75 (Resting Heart Rate) = 80 (Heart Rate Reserve) Training zone, lower end 60%: 80 (Heart Rate Reserve) x .60 (%) + 80 (Heart Rate Reserve) = 128 beats per minutes. Training zone, high end 80%: 80 (Heart Rate Reserve) x .80 (%) + 80 (Heart Rate Reserve) = 144 beats per minutes. For this 65 year old person to work in an aerobic training zone his/her heart rate would be between 128 and 144 beats per minute. Once you have calculate your Target Heart Rate range (in beats per minute), you must try to keep your heart rate within your range during your aerobic activity. For this person to work in his or her "fat burning zone or lower", he/she would need to stay below 128 beats per minute. For a beginner start low and progress slowly.
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