Are You Rightly Measuring Your Workout Intensity?

If you regularly exercise, you want the best results for the effort and time you put into it. Working out at the right intensity will prevent you from exercising too hard or not enough. Furthermore, it will also help you achieve your fitness goals. So, how do you measure the workout intensity? This article at Mayo Clinic discusses what exercise intensity means and how to maximize your workout.

How to Measure Workout Intensity

Intensity is one of the most crucial elements of your workout. When you work out at a sufficient intensity, you will undoubtedly see changes in your weight, endurance, strength, and body fat percentage. Though there is a range of exercises, they will fall under three types of workout intensity:

Low Intensity: These exercises raise your heart rate mildly and keep it steady. Additionally, there are no noticeable changes in breathing patterns. Some examples include:

  • Walking at a leisurely pace
  • Lifting light weights
  • Riding a bike on flat ground
  • Using an elliptical machine at a slow pace

Moderate Intensity: Moderate-intensity exercise raises your breathing rate, body temperature, and heart rate. Some examples of moderately intense activity include:

  • Gardening
  • Hiking
  • Brisk walking
  • Water aerobics

Vigorous Intensity: High-intensity exercises are challenging and require exertion. Your heart beats faster, perspiration occurs within a few minutes, and you may be unable to speak while exercising. Some vigorous-intensity workouts include:

  • Jogging
  • Jumping rope
  • Swimming
  • Cycling

How Hard Should You Workout?

Your workout patterns depend on various factors, such as your current fitness level, physical limitations, and fitness goals. According to the Centers for Disease Control (CDC), adults must participate in cardio and muscle-strengthening workouts to improve their health. In addition, CDC recommends at least 150 minutes of exercise per week. However, you can schedule it in a way that works for you. Ensure to vary your workouts and intensity levels to decrease the risk of injury and burnout.

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