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Fitness Tips For For 4/7/2010
Aerobic Exercise Intensity
How do I know if I'm working at the correct intensity?
Everybody has their own individual level that they should
be working at. Two methods of judging aerobic workout
intensity are listed below.
Talk Test - This is the old standby. If a person can talk
with uninterrupted speech then he/she is not working too
intensely (for normal, healthy individuals).
Rate of Perceived Exertion - This method uses the
subjective method of rating the effort level of aerobic
work on a scale of 1 (least effort) through 10 (most
effort). According to the American College of Sports
Medicine states that cardiorespiratory training effects
are acheived at rating levels of 4 (somewhat strong) - 5
(strong). This is a better judge of the correct work
level than using a target heart rate for those
individuals who have been very inactive and/or
individuals that are on medications that effect their
heart rate response.
no effort - 0
very weak - 1
weak - 2
moderate - 3
somewhat strong - 4
strong - 5
very strong - 7
very, very strong - 10
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Aerobic Exercise Intensity
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.