And that means we're working hard enough that our heart is getting beneficial activity and beneficial exercise.'ĭr. 'Well, we want that target heart rate range. Regular exercise can make your heart stronger and more efficient. If you feel you're in tune with your body and your exertion level, you'll likely do fine without a monitor. If you like technology, you can check your heart rate with an activity tracker that includes a heart rate monitor. You can use either way of gauging exercise intensity. If you think you're working hard, your heart rate is probably higher than usual. But it can be a general guide to measure your exertion level. Perceived exertion may not always be similar to your heart rate level, and it depends on the individual. In general, the higher your heart rate during physical activity, the higher the exercise intensity. Your heart rate offers a more objective look at exercise intensity. For example, what feels to you like a hard run can feel like an easy workout to someone who's more fit. Your perceived exertion level may be different from what someone else feels doing the same exercise.

Exercise intensity is a subjective measure of how hard physical activity feels to you while you're doing it - your perceived exertion.

Talk to your doctor if you have any medical conditions or you're not sure how intense you should exercise. Fitness is a lifetime commitment, not a sprint to a finish line.

Do you want to improve your fitness, lose weight, train for a competition or do a combination of these? Your answer will help determine the appropriate level of exercise intensity.īe realistic and don't push yourself too hard, too fast. Gradually build up to a moderate or vigorous intensity.Ĭonsider your reasons for exercising. Start at a light intensity if you're new to exercising. Overdoing it can increase your risk of soreness, injury and burnout. For weight loss, the more intense or longer your activity, the more calories you burn.īalance is still important. Your exercise intensity must generally be at a moderate or vigorous level for maximum benefit. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. Consider free weights, weight machines or activities that use your own body weight - such as rock climbing or heavy gardening. Do strength training for all major muscle groups at least twice a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.

Figure 8 fitness