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