Determination of training intensity

Determination of training intensity

If you're new to exercise and want to start a new exercise program, you may be wondering what intensity is right for your goals and fitness level. Many people are unsure of what intensity levels define them and avoid exercises labeled vigorous intensity due to fear of injury or lack of skill. As a personal trainer and exercise physiologist, it is my job to explain these terms and concepts in a more understandable way. In this article, I will break down the intensity of light, moderate, and vigorous so that you, as a physically active person, are more educated and comfortable with what you are doing in your daily exercises. It is recommended that most healthy adults perform a combination of moderate and vigorous exercise, while light to moderate exercise is performed by deconditioned individuals. Intensity is individual based, meaning your intensity is based on your physical abilities and is not generalized by the abilities of others. Ideally, you want a professional to determine your intensity using a guided fitness test. However, I will provide you with information that will help you get an estimate without such resources. To do this, we use the so-called target HR reserve method. This method starts with HR reserve, which is defined as the difference between your resting heart rate and your maximum HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are aiming for, and your resting HR is added back together to get your target HR reserve. Below I have demonstrated the method for moderate intensity training for myself.

1) To find your estimated HR maximum, subtract your age from 220.

220-22 = 198 beats per minute. My estimated HR max is 198 beats per minute.

2) To determine your resting heart rate, use a radial pulse or HR monitor. My resting HR is 60 beats per minute. I will now subtract my resting HR from my estimated maximum heart rate to determine my heart rate reserve.

198 – 60 = 138 beats per minute.

3) Now I need to use the heart rate reserve (HRR) and multiply it by the percentage that corresponds to the intensity you want to achieve.

a. Light intensity <50% HRR

b. Moderate intensity 50-70% HRR

c. Vigorous intensity 70%-85% HRR

In this case, I want to train at a moderate intensity. Therefore, I will multiply my HRR by 50% to get my lowest HR value and then by 70% to get my highest value to keep it in that range at moderate intensity.

138 beats per minute X.50 = 69 beats per minute.

138 beats per minute X.70 = 96.6 beats per minute.

4) The final step in this process to get your final target HR reserve range is to add your dormant HR back to the HRR percentage. This allows the equation to take your resting cardio endurance level into account and adjust accordingly. Below I've shown how to do this and found my target HRR range for moderate-intensity exercise.

69 beats per minute + 60 beats per minute = 129 beats per minute

96.6 beats per minute + 60 beats per minute = 156.6 beats per minute.

Target HR range for moderate intensity = 129 bpm – 156.6 bpm.

Benefits of Light Intensity Exercise

Exercise with light intensity is very beneficial for older adults. It allows them to remain physically active when there are physical limitations or health concerns that prevent moderate or vigorous activity. The light intensity is less than 50% of the target heart rate reserve and offers many health benefits, especially for deconditioned individuals. A study from Oregon State University published in the American Journal of Health Promotion showed a significant improvement in the health of older people who participated in light physical activity such as walking. These individuals were less likely to develop chronic disease and had lower body mass index measurements.

Benefits of Moderate Intensity Exercise

Moderate intensity exercise is the most beneficial form of exercise. It offers a tremendous amount of health benefits ranging from lower blood pressure, improved cholesterol, weight management, cancer prevention and much more. Moderate intensity is recommended for all adults unless restricted by a doctor. Moderate intensity is between 50% and 70% of target HR reserve and can be achieved through many activities such as brisk walking, leisurely cycling, aqua aerobics and dancing. There are a variety of ways you can be physically active and reap the benefits of moderate intensity. But this starts with taking that first step.

Benefits of Strength Exercises

Strength training is recommended for adults who are habitually physically active and have at least average physical fitness. Vigorous intensity is not strength training or Olympic-paced sprinting. High-intensity activities include jogging, rowing, elliptical training, fast dancing, and aerobics. The target HR reserve percentage is between 70% and 85%. It is recommended that you seek your doctor's approval before engaging in vigorous activity if you have a history of health problems or are middle-aged. Vigorous intensity has similar benefits to moderate intensity, but also comes with an increased risk of injury. It is recommended that the average adult achieve a combination of moderate and vigorous intensity to get the maximum benefit from exercise.

What now?

In conclusion, it should be known that intensity levels matter, but not as intimidating as they sound. It is recommended by ACSM that a healthy adult receives 30 to 60 minutes of moderate exercise or 20 to 60 minutes of vigorous exercise, or a combination of both, daily for ≥3 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do so 5 ≥ days per week and if you only participate in vigorous intensity, you do so 3 ≥ days per week. Consult your doctor if you have concerns about your current fitness level and ability to perform vigorous intensity exercise. I hope you can use the above time as a resource on your journey to optimal wellness.

Inspired by Blair Henderson