Exercise Guidelines: Moderate v. Vigorous Intensity

For those who are beginning to exercise after a hiatus or for those who recently made the decision to begin exercising it is important to know the recommended training volume and types of training to maintain a healthy life style.

The World Health Organization Recommends the following for adults ages 18 to 64:

  • 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week

  • Strength training 2 or more days a week

  • For individuals seeking maximal health benefits 300 minutes of moderate-intensity or 150 minutes of vigorous aerobic exercise per week

  • Aerobic exercise should be performed in bouts of 10 minutes or longer

 

How to differentiate moderate from vigorous intensity exercise

There are two basic ways to do this, either by how you feel or by monitoring your heart rate. With the various forms of smartwatches both are easy to do. How an exercise makes you feel is measured subjectively through perceived exertion.

 

Moderate exercise feel:

  • Increased number of breaths

  • Light of sweat

  • Able to carry a conversation during exercise

 

Vigorous exercise feel:

  • Deep rapid breathing

  • Increased sweating after a few minutes of exercise

  • Can only say a couple words at a time

 

Utilizing heart rate to monitor requires you find your target zone based on maximum heart rate. A quick and easy way to calculate max heart rate is:

 

220 – Age = Max Heart Rate

 

Moderate intensity exercise is 50-70% of your maximum heart rate. Take your maximum heart rate and multiply it by 0.5 and 0.7 to determine your moderate range.

Vigorous intensity exercise is 70-85% of your maximum heart rate. Take your maximum heart rate and multiply it by 0.7 and 0.85 to determine your vigorous intensity range.

 

Moderate intensity exercises examples: brisk walking/elliptical, mowing lawn, ballroom dancing, gardening, and water aerobics.

Vigorous intensity exercise examples: jogging/running, swimming laps, cycling, jump rope, hiking.

 

Adherence to these exercise recommendations combats obesity, improves mood, increases energy and endurance, improves sleep quality, improves sex life, and helps prevent or manage the following health conditions:

  • Stroke

  • High Blood Pressure

  • Type 2 Diabetes

  • Arthritis

  • Heart disease

  • Colon and Breast Cancer

  • Depression

  • Anxiety

  • Hip and Vertebral Fractures

By understanding the total amount and various types of exercise you should be getting, you ensure that you are maximizing your time and health benefits. If time in the gym is what is holding you back from your fitness goals I recommend training at a vigorous intensity exercise as it is half the recommended time compared to moderate intensity exercise and can be completed in three 25 minute sessions per week. More dramatic results are going to require extended time at a vigorous training intensity. Remember, it is not about how fast you can get in shape, it is about developing a healthier life style that improves your quality of life.

 It is also important to note that heart medications can manipulate heart rate, leading to abnormal exercise responses. This may effect both your perceived exertion and track your heart rate appropriately.  If you feel like this applies to you make sure to contact your doctor to determine what exercise is safest for you.

 

References

Exercise: 7 Benefits of Regular Physical Activity. Mayo Clinic Website. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389. May 11, 2019. Accessed January 6, 2020.

Exercise Intensity: How to measure it. Mayo Clinic Website. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887. August 6, 2019. Accessed January 7, 2020.

Moderate to Vigorous – What is your intensity Level. American Heart Association Website. http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Moderate-to-VigorousWhat-is-your-level-of-intensity_UCM_463775_Article.jsp#.XhU6s5NKiqA. March 2014. Accessed January 7, 2020.

New Physical Activity Guidelines Stress the Importance of Movement of any Duration. American Physical Therapy Association Website.  https://www.apta.org/PTinMotion/News/2018/11/13/HHSPAGuidelinesRevision/. November 30, 2018. Accessed January 6, 2020.

Physical Activity and Adults. World Health Organization Website. https://www.who.int/dietphysicalactivity/factsheet_adults/en/. Accessed January 6, 2020.

Tyson GreenwoodComment