Tips for Monitoring
Aerobic Exercise Intensity Realize Health Benefits through Moderate or Vigorous Exercise Engaging in moderate-intensity exercise for 150-300 minutes every week or vigorousintensity exercise for 75-150 minutes per week can yield significant health benefits for adults. Various monitoring techniques and tools are available to identify exercise intensity, and utilizing these methods can help individuals meet their physical activity goals. Vigorous intensity is an exercise intensity where only a few words are sustainable
Talk test is a way to gauge exercise intensity based on ability to carry on a conversation.
A percentage of maximal heart rate indicates intensity (%HRmax) Moderate intensity exercise is estimated at 65-75% HRmax) Vigorous exercise is 76-96 %HRmax Target HR = (220-age) x %HRmax
Heart rate
can be monitored by using a wrist watch and chest strap or a smart watch.
Perceived effort
Commonly reported as a rating of perceived exertion (RPE) Scale is a range between 010 Moderate intensity exercise is targeting on RPE of 3-4 Vigorous exercise is an RPE of 5-7
is a subjective method to monitor how hard exercise feels
Rating 0 Descriptor Rest
1
2
Very easy
Easy
3
Motion sensors
are devices used to track steps and other activities.
4
Moderate Somewhat hard
5
6
7
8
9
Hard
-
Very hard
-
Very, very hard
10
Maxima l effort
Moderate intensity exercise is a step rate of 100 steps per minute, or 1,000 per 10 minutes A common recommendation is to achieve 3,000 steps in 30 minutes Vigorous intensity is > 100 steps per minute
Benefits of aerobic exercise
Weight management
Blood pressure
Sleep quality
Heart & cholesterol
Blood sugar
Better mood
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