What Level Of Intensity Is Aerobic Dance?

The intensity level of aerobic dance, like any activity, depends upon how much work is put into it. It is possible to drift along at the back of dance class doing very little work just the way it is possible to drift along in a swimming pool or stroll across town doing very little work. Conversely, if you put every ounce of effort you can into a dance class, you will get an intense workout --- just like you would swimming your hardest or running as fast as you could across town.

Exercise Intensity

Exercise intensity is a measure of how much work your body is having to do over a specific distance or time. For example a mile done at a walk is less intense than a mile done at a run. In terms of time, 20 minutes in which you cover 1 mile is less intense than 20 minutes where you cover 2 miles. The two practical ways to measure intensity in situations where it is less clear --- like aerobic dance --- are heart rate measurements and perceived exertion.

Heart Rate

Intensity evaluations using a measurement of heart rate are based on a percentage of maximum heart rate. You can estimate your maximum heart rate with the equation HRmax = 207 - 0.7(age). For example, a 35-year-old would estimate HRmax = 207 -- 24.5, or 182.5. From there, estimate level of intensity based on 45 to 55 percent for low intensity, 55 to 70 percent for moderate intensity and 70 to 85 percent for high intensity exercise. For our sample 35-year-old, these levels would be 82 to 100 beats per minute for low intensity, 100 to 128 bpm for moderate intensity, and 128 to 155 bpm for high intensity. Keep in mind that these are just estimates based on population statistics. Your heart rates will be specific to the size of your heart, the size of your body and your fitness levels, so always pay attention to how you feel and respect what your body is telling you.

Rate of Perceived Exertion

It will often be inconvenient to stop and check your heart rate during an aerobic dance class, and not everyone has access to a heart rate monitor. But that doesn't need to prevent you from keeping tabs on your exercise intensity. A 2004 study published in "Perceptual and Motor Skills" along with others demonstrates that perceived exertion can be an equally effective means of monitoring intensity.

Gauge Your Exertion

Although there are several scales for perceived exertion, the simplest to learn and use is a one-to-10 scale loosely based on percentage of maximum heart rate. One through three on the scale represent effort that ranges from sleeping or sitting to the activities of daily living. Four and five represent low-intensity exercise, which is a level of difficulty you could maintain for an hour or more. Six and seven represent moderate-intensity exercise, which you would be able to maintain only for 20 minutes to an hour. Eight and nine are high intensity, a level of activity that you could only maintain for about five to 20 minutes. Ten represents ultra-high intensity anaerobic exercise, which is a level of intensity you can maintain only for a few seconds to a few minutes.

Listen to Your Breath

Paying attention to your breathing will help you tune in to the various levels of intensity. For low-intensity exercise --- four and five on the scale of 10 --- you will notice a need for more air than if you were just sitting around, but you will still be able to comfortably converse with your classmates. Once you reach moderate intensity, the conversation will begin to be disrupted by your need to breathe after about every three words. During high-intensity exercise, the most you'll be able to get out is one word between breaths, and your preference will be to not talk at all.