Choose a Tool
There are several ways to measure exercise intensity . All work , so pick the best for you .
What is it ?
Talk Test
Talk or sing to measure effort
Rating Scale ( Borg CR-10 )
Rate your effort on a scale from 1 ( lightest ) to 10 ( hardest )
Heart Rate Monitoring
Measure heart rate , aiming for your personal target range
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What , Exactly , Should I Do ?
Low intensity |
Can talk and sing |
1-2 |
< 59 % of maximum heart rate ( MHR ) ( see page 20 ) |
Moderate intensity |
Can talk but not sing |
3-6 |
60 to 74 % of MHR |
Vigorous intensity |
Cannot talk or sing |
7-10 |
75 to 85 % of MHR |
Pros |
No equipment needed |
No equipment needed |
Objective ( measurable ) |
Cons |
Subjective ( based on how you feel ) |
Subjective |
Need equipment ( e . g ., smartwatch ) and target heart rate calculation |
“ Listen to your body ! Do you feel pain somewhere ? Before and after knee replacements , I was more active and regularly adjusted my exercise schedule due to how my knee felt . My favorite exercises are the elliptical , tai chi and aquatics . My PT introduced me to aquatics , and I love it . Look to see what you can do at that moment in time and realize that every day is different . Some days , you might change your exercise schedule , but always remember the importance of exercise .”
Denise Coley