Table of contents:
Doing sports activities with the right intensity can help you get the maximum benefits. However, not everyone knows how. In fact, the intensity needs of each person are different. depending on the physical condition of each.
Then, how do you measure the intensity of exercise to do it right?
3 ways to measure exercise intensity
There are three different ways you can choose to measure exercise intensity. While doing this, it may take you a few tries or experiments to find out which method works best for the sport you are doing.
The talk test
The first way you can use to measure exercise intensity is the talk test. This method is among the most simple or it's easy to determine how high the intensity you are doing. You can measure it based on the following things.
You are considered to be doing moderate-intensity exercise if you can still speak but cannot sing while you are exercising. Meanwhile, if you can only say a few words while exercising, then you are considered to have been doing quite a satisfying sport.
However, if you can't speak at all while engaging in sports activities, you may be doing sports that are beyond your ability. Meanwhile, you are not doing the exercise properly if you can still sing while exercising.
Target heart rate
The second way that you can choose to measure the intensity of the exercise you do is called target heart rate . Before using this method, you must measure the maximum heart rate that you can reach while doing physical activity.
You can also measure your heart rate using the heart rate calculator feature hellosehat.
Counting the heart rate is not a difficult thing. You can do this by subtracting 220 from your current age. For example, suppose you are 30 years old. So, subtract 220 from 30, which gives you 190. The number you get later is the maximum average number of heart rate rates per minute of exercise.
After knowing what the maximum heart rate you can reach, you can measure a target number of the intensity of your heart rate during exercise. This means that this target number indicates that you are exercising at a fairly good intensity, but not making you work too hard.
Based on The American Heart Association Generally, the recommended numbers for a target heart rate during exercise are as follows:
- moderate-intensity exercise is 50-70 percent of your maximum heart rate
- moderate-intensity exercise is 70-80 percent of your maximum heart rate
However, you still have to adjust these recommendations to your health condition. If you feel unwell and are just starting an exercise routine, try to aim for a lower number than you should. Then, increase the target little by little along with the intensity of the exercise you do.
Exertion rating scale
The last way you can use to measure your intensity during exercise is exertion rating scale . This method shows your intensity in exercising through the signs that appear in your body.
For example, if the intensity of the exercise you are doing is still moderate, your body will show signs such as the roar of breathing is getting faster but you can still breathe fairly well. In addition, you start sweating after exercising for about 10 minutes. You can still talk even though you can't sing anymore.
Meanwhile, if you are already doing the exercise with a good enough intensity, your breath will be faster until you begin to have difficulty speaking. At that time, you could only say a word or two. Your sweat has started pouring out even though it's only been exercising for a few minutes.
If you exercise excessively or are beyond your limits, your body will show symptoms like you are running out of breath. Then, you already feel pain and can't exercise for a long time, or at least according to the target time that you have previously set.
At that time, the intensity of the exercise you do may be higher than your body's ability. If so, try to rest and increase the intensity of your exercise slowly.
x
