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Endurance and Heart Rate

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When most people think of exercise, they think about aerobic activity or cardiovascular activity. Cardio is a type of activity that uses large muscle groups and is performed continuously. This type of exercise requires a large amount of oxygen and causes your heart rate and breathing rate to rise. As a result, your heart and lungs become stronger and your metabolism increases.

What Is Intensity?
Intensity simply means how hard your body is working during activity. Physical activity does not have to be hard to be beneficial. See types of physical activity.

How to Measure Intensity
In order to achieve higher endurance, you must understand how to measure intensity. One way to measure intensity is by using the Talk Sing Test.

During moderate-intensity activity, you should be working hard enough to:

Raise your heart rate and breathing rate while still being able to talk.
You shouldn't be able to sing a song.
You should feel like you are pushing it but you don't have to break out into a heavy sweat.
Moderate-intensity exercise should not leave you feeling tired. You should be back to normal within a few minutes.

During vigorous intensity activity, you should be working hard enough to:

Raise your heart rate and breathing rate enough to make it difficult to talk.
You shouldn't be able to say more than a few words without pausing for a breath.
You should begin to perspire.
You definitely shouldn't be able to sing!

Max Heart Rate and Training Zone
You can also target the intensity of your activity by determining the maximum heart rate for cardiovascular activity. While this is not exact, it gives you an idea of your heart rate limit—a number you don't need to reach.

207-(0.7xYour Age)= Maximum Heart Rate for Cardiovascular Activity

Once you have found your maximum heart rate, you can find a safe heart rate to exercise in most of the time. This is better known as the target heart rate zone.

Maximum Heart Rate x 60%-85%= Target Heart Rate Zone

Learn more about activity intensity