Moderate intensity exercise:
Thirty minutes of moderate intensity exercise, five days a week is the minimum amount of exercise recommended for all adults to promote and maintain health. More exercise is recommended to lose weight and keep it off.
There are 3 methods you can use to estimate if you’re exercising at a moderate intensity:
1. Talk Test
If you can comfortably carry on a brief conversation while exercising but cannot comfortably sing your favorite song, you’re probably exercising at a moderate intensity.
If your level of exertion during exercise feels like a 5 or 6 (on a scale of 1-10), you are probably exercising at a moderate intensity.
If your heart rate is between 64% – 76% of your maximum heart rate, you are exercising at a moderate intensity.
Source: American College of Sports Medicine (ACSM) Centers for Disease Control (CDC)
If you take any medication that affects your heart rate, the Target Heart Rate Zone method won’t be an accurate measure of how hard you’re exercising. Use the Talk Test or Rating or Perceived Exertion.
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