Exercising regularly can improve your overall health, not to mention help you control your weight. To get the most out of your routine, you will want to make sure that you are working at the right intensity level. This will vary according to your current activity level and goals, and you can work your way to a higher intensity as your stamina and physical fitness improve. Speak with a physician before starting a new routine.
How to Measure Intensity
Exercise intensity varies from light to moderate to vigorous, and this measurement can be highly subjective. What may feel intense to you may not seem intense to someone else and vice versa. Instead of comparing your activity level to someone else's you can use personal indicators and clues to measure the intensity of your routine. In general, the intensity of your workout increases when your heart rate is higher, you sweat more and you breathe deeper.
New to Exercise
Healthy adults need at least 30 minutes of moderately intense cardio exercise 5 days a week or 20 minutes of vigorously intense cardio exercise 3 days a week. But if you are new to exercise, this may not be realistic for you. You may need to start off by working at a light intensity level for 10 minutes at a time, and then work your way up to these recommendations. A light-intensity routine may consist of things like walking or biking at a moderate pace.
Losing Weight
To lose weight, you should exercise at a moderate pace, or enough to break a sweat and raise your pulse. This will ensure that you are burning enough calories and getting the most out of your workout. Moderate-intensity exercise takes place within the 50 to 70 percent of your target heart rate zone. To determine this range, subtract your current age from 220, and then multiply it by 0.5 and 0.7 to find your zone. Working below the 50 percent range may not burn enough calories to help you lose weight. Conversely, working above the 70 percent range may cause you to tire too quickly and not be able to complete your workout.
Overexertion
If you are physically fit, you may want to work out at a vigorous pace, which is 70 to 85 percent of your maximum heart rate. While this is acceptable, you should not aim for it if you are not active enough to do so. Overexertion can lead to fatigue, shortness of breath and injury. Remember that moderate-intensity exercise is enough to help you lose weight, maintain your health and ward off certain chronic diseases. You should only exercise at a more intense level if you are capable of it.
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