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If you are new to exercise and are looking to begin a new workout program, you may be wondering what intensity level is appropriate for your goals and your fitness level. Many people aren't sure what intensity levels are defined by and avoid exercises labeled as vigorous intensity due to the fear of injury or lack of ability. As a personal trainer and exercise physiologist, it is my job to help explain these terms and concepts in a more understandable way. In this article, I will break down, light, moderate, and vigorous intensity, so that you, as a physically activity individual, are more educated and comfortable with what it is you are doing in your day to day exercises. It is recommended that a combination of moderate and vigorous exercise be done by most healthy adults, while light to moderate exercises, be performed by deconditioned persons. Intensity is individually based, meaning your intensity level is based on your physical abilities and not generalized by the abilities of others. Ideally, you would want a professional in the field to determine your intensity levels based on a guided fitness test, but I will provide you with information that will allow you to get an estimate without such resources. To do so we will use what is known as the target HR reserve method. This method begins with the HR reserve, which is defined as the difference in your resting heart rate and your maximal HR. Your HR reserve is then multiplied by the appropriate intensity percentage you are targeting, then your resting HR is added back to get your target HR reserve. Below I have demonstrated the method for moderate intensity exercise for myself.
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1) To find your estimated HR max, subtract your age from 220.
220-22= 198 bpm. My estimated HR max is 198 beats per minute.
2) To find 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 heart rate max to determine my heart rate reserve.
198 - 60 =138 beats per minute.
3) Now I must use the heart rate reserve (HRR) and multiply it by the percentage equivalent to the intensity you are aiming to reach.
a. Light Intensity <50% HRR
b. Moderate Intensity 50-70% HRR
c. Vigorous Intensity 70%-85% HRR
In this case, I would like to exercise at 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 remain within that range for 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 last step in this process to get your final range of target HR reserve is to add your resting HR back to the HRR percentage. This allows the equation to consider your cardio endurance level at rest and adjusts accordingly. Below, I have demonstrated how to do so and have 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
Light intensity exercise is very beneficial to older adults. It allows them to remain physically active when there may be physical limitations or health concerns preventing moderate or vigorous activity. Light intensity is considered anything below 50% of the target heart rate reserve and provides many health benefits, especially to deconditioned persons. An Oregon State University study, published in the American Journal of Health Promotion, showed a significant increase in health for elderly persons, who participated in light physical activity such as walking. These individuals were less likely to develop chronic illness and had lower body mass index measurements.
Benefits of Moderate Intensity Exercise
Moderate intensity exercise is the most beneficial form of exercise. It yields an enormous 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 anything between 50%-70% of the target HR reserve and is attainable by doing many activities, such as brisk walking, leisurely cycling, aqua aerobics, and dancing. There is a wide range of ways in which you can be physically active and yield the benefits of moderate intensity, but it begins with you taking that first step.
Benefits of Vigorous Intensity Exercise
Vigorous-intensity exercise is recommended for adults who are habitually physically active and with at least an average physical fitness level. Vigorous intensity is not power lifting or sprinting at Olympic pace. Activities of vigorous intensity include jogging, rowing, elliptical, fast dancing, and aerobics. The target HR reserve percentage is anything between 70%-85%. It is recommended that if you have a history of health-related issues or of middle age you get clearance from your doctor before performing vigorous activity. Vigorous intensity has similar benefits as moderate intensity but also comes with an increase in injury risk. It is recommended that a combination of both moderate and vigorous intensity be attained by the average adult to achieve maximum benefits from exercise.
What Now?
In conclusion, it should be known that intensity levels are of importance but they are not as intimidating as they sound. It is recommended by ACSM that a healthy adult get 30 - 60 minutes of moderate exercise or 20 - 60 minutes of vigorous exercise, or a combination of both, each day for ≥3 to 5 days per week. It is also recommended that if you only participate in moderate intensity, you do this 5 ≥ days a week and if you only participate in vigorous intensity, 3 ≥ days a week. Ask your doctor if you have any concerns about your current fitness level and your ability to perform vigorous intensity exercise. I hope you can take when was mentioned above and use it as a Find more information resource on your journey for optimal wellness.
Why Spiritual and Yoga Retreats are so Popular Today
Wellness and Yoga is seeping deep into Western culture in recent years as is shown in the rising numbers of people booking spiritual, wellness and yoga retreats all over the world.
Leaving it all behind
For some, the realisation that they can enjoy a break away from the confines of 'real life' and combine it with learning a little more about themselves, and the way in which they can heal or embrace life more fully, is the key factor.
For others it's a way of delving deeper into that mystery which is the human mind and psyche by tapping into the power of their own spirituality through meditation, chants, yoga, mantra and song.
Healing through group support
It is a well known fact that the energy and support from a group offers powerful healing and wellness to individuals who are troubled, ill or simply a little worn out by life's twists and turns.
Whilst we all know that relaxation is key to well-being, few of us really understand the mechanics of how to de-stress, relax and embrace well-being in our daily lives. Spiritual, Wellness and Yoga retreats are climbing in popularity as they are able to provide the path for us to attain this peace and tranquility.
Many of the holidays and retreats are group based and can have a small handful of people attending or a large group. The support from the group encourages those attending to explore further than they normally would and to shrug off inhibitions created by social conditioning so that they can fully embrace the energy and sharing that is given in such groups.
Unification through a desire to belong
Spending time within a group unified through a theme or the same desires is empowering and gives a sense of belonging where perhaps none existed previously.
In today's world we are all hurrying and being bombarded with information that we don't necessarily find useful and this only increases our stress levels and exacerbates our unhappiness in terms of relationships, finances and health issues.
When we come together as a group in a way that unifies us, we are free to explore our inner selves in safety knowing that the others around us support and share our feelings.
The other side of this success of such retreats lies in the insular lives we currently live. We don't have communities in the way they were developed thirty to a hundred years ago. Each of us lives in our tidy little world and we communicate through electronic devices such as phones, computers, iPads, laptops and mobiles. Families email or Skype each other even when they are next door neighbours. We have allowed community and family, in their truest sense, to lapse.
As human beings we need to reach out and connect. We need the comfort of knowing we are not alone in our suffering or in our joy. Groups and sharing with others is an important part of our self development, part of ourselves that needs nurturing, and retreats and holidays that can provide this are ever more attractive.